chapter 9 personal fitness: improving your health through exercise
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Chapter 9
Personal Fitness: Improving Your Health Through Exercise
The Benefits of Physical The Benefits of Physical ActivityActivity
PHYSICAL WELL BEING
PHYSICAL WELL BEINGFORFORALL SHAPES AND SIZES
ALL SHAPES AND SIZES
WEIGHT LOSS IN A BOTTLEWEIGHT LOSS IN A BOTTLEHealth Express USA….Health Express USA….
Fat Absorber Fat Absorber with Binditolwith Binditol
• (500mg/90cap.)
• The all natural Fiber Complex with Glucosamine absorbs the fat you eat during a meal while it’s still in the digestive system.
Most effective in…..Most effective in…..
weight control whenweight control when
used in conjunction used in conjunction withwith
a calorie reduced dieta calorie reduced diet
and exercise and exercise
program.program.
BODY COMPOSITION“the stuff we are made of”“the stuff we are made of”
Lean Body MassLean Body Mass• musclemuscle• Adipose tissueAdipose tissue• Water / Bones/ Water / Bones/
Connective Connective tissue/ Nerves tissue/ Nerves and other stuffand other stuff
Genetic Predisposition Genetic Predisposition
Body CompositionBody Composition
EndomorphsEndomorphs• Tend to store adipose
tissue
MesomorphsMesomorphs• Tend to be muscular
EctomorphsEctomorphs• Tend to be thin
ENERGY SYSTEMS
ATP-CPATP-CP
ImmediateFast
ATP/CPCreatine
Phosphate0 to 10s
Non-OxidativeNon-Oxidative
Muscleglucose
glycogenRapid
10s to 90s
OxidativeOxidative
Fats, CHO,Proteins< 2 min.
slower steady stateendurance
Energy Systems
00 5s5s 10s 10s 60s60s 120s Long Duration120s Long Duration
ATP-CP
Non Oxidative
Oxidative
Systemand
RelativeUse
Energy Systems ???
Parasympathetic Nervous SystemParasympathetic Nervous System
Slowing the Body Down…...Slowing the Body Down…...
Sympathetic Nervous SystemSympathetic Nervous System
Speeding up the Body……….Speeding up the Body……….
HEALTH STYLE?????
Physical HealthPhysical HealthPersonal Physical CharacteristicsPersonal Physical Characteristics
Overall Health and Physical Well BeingOverall Health and Physical Well BeingBody ImageBody Image
Stress ManagementStress Management
AttitudeAttitudeExerciseExercise
Active LivingActive LivingNutritionNutrition
Lifestyle ISISYour Responsibility
Life is Long - Live Healthy
• Choices to Make• Food• Activity• Stress
What You Do Today! Will Have a What You Do Today! Will Have a Profound Effect on Your Future Health & Profound Effect on Your Future Health &
Health StyleHealth Style• OsteoporosisOsteoporosis
• DiabetesDiabetes
• Heart DiseaseHeart Disease
• StrokeStroke
• ObesityObesity
• StressStress
• Etc., etc.,etcEtc., etc.,etc..
Benefits of ExerciseBenefits of Exercise
• risk of CHDrisk of CHD• hypertensionhypertension• blood lipid / blood lipid /
lipoprotein profilelipoprotein profile• cardiac functioncardiac function• smoking reductionsmoking reduction• weight managementweight management• diabetesdiabetes• musculoskeletal musculoskeletal
disordersdisorders
• Stress managementStress management• Bone mineral status,Bone mineral status,
and many moreand many more
Overcoming InactivityOvercoming Inactivity
• InertiaInertia• MovementMovement• More ActivityMore Activity• FunFun• Group activityGroup activity• SupportSupport• Life LongLife Long
REASONS TO EXERCISEREASONS TO EXERCISEand other considerationsand other considerations
• Overall Health Overall Health BenefitsBenefits
• FunFun• SocialSocial• AccomplishmentAccomplishment• EnergyEnergy• Self-esteemSelf-esteem• Body ImageBody Image• Stress ManagementStress Management• Lifelong participationLifelong participation
• drive for thinnessdrive for thinness• drive for muscularity drive for muscularity • obsessionobsession• only body image only body image
concernsconcerns• while restricting while restricting
nutrition nutrition • perceive the need for perceive the need for
performance performance enhancing substancesenhancing substances
Principles of TrainingPrinciples of Training
• IndividualityIndividuality• SpecificitySpecificity• Progressive overloadProgressive overload• Rate of Adaptation Rate of Adaptation
Plateau - Ceiling Plateau - Ceiling EffectEffect
• RestRest• ReversibilityReversibility
• Balanced exerciseBalanced exercise• MaintenanceMaintenance• over-trainingover-training
F.I.T.T. Aerobic TrainingF.I.T.T. Aerobic Training
• FrequencyFrequency - 3 to 5 times - 3 to 5 times per weekper week
• IntensityIntensity - 55 to 85% - 55 to 85%
• of predicted heart rateof predicted heart rate
• Time Time - 20 to 60 minutes - 20 to 60 minutes per session.per session.
• Type(mode)-Type(mode)- walking, walking, running, swimming, running, swimming, cycling, hiking.., etccycling, hiking.., etc.
THE HEART
• Size of FistSize of Fist• Pumps 5 Liters of Pumps 5 Liters of
Blood Each MinuteBlood Each Minute• 4 Chambers4 Chambers• Heart Rate (bts/minute)Heart Rate (bts/minute)• Intensity DependentIntensity Dependent• RestingResting• Sub-maximum Sub-maximum • Maximum Maximum
Heart CalculationsHeart Calculations
• Stroke Volume (ml/bt)Stroke Volume (ml/bt)• Cardiac Output (SV)Cardiac Output (SV)
(HR)(HR)• Maximum Heart RateMaximum Heart Rate• Predicted Max. Heart Predicted Max. Heart
RateRate• Predicted Exercise HRPredicted Exercise HR• Lower (60%) Lower (60%) • Upper (90)Upper (90)
The LungsThe Lungs
• Anatomy of Passage Way• O2 and C02 Exchange• Lung Function Tests• Air - Approximately• Nitrogen 79%• Oxygen 21%• Carbon dioxide 0.4%• Mechanics of Breathing
F.I.T.T. F.I.T.T. Strength and Endurance TrainingStrength and Endurance Training
Frequency -Frequency - Strength - 1 to 3 times per Strength - 1 to 3 times per
weekweek
Endurance - 3 to 5 times per Endurance - 3 to 5 times per weekweek
IntensityIntensityStrength - Lift 4 to 8 Strength - Lift 4 to 8
repetitionsrepetitions
Approximately 50 to 80% Approximately 50 to 80% Max.Max.
Endurance - 15 to 30 Endurance - 15 to 30 repetitions 25 to 50% Max.repetitions 25 to 50% Max.
Bones Joints
Functions:• LocomotionLocomotion• ManipulationManipulation• ProtectionProtection• Marrow - Red Marrow - Red
Blood Cell Blood Cell ProductionProduction
• Support Support MechanismMechanism
TYPE - Target Muscle GroupsTYPE - Target Muscle Groups
• Select appropriate exercises for the specific muscle groups
• Train reciprocating muscle groups
• Balance
TimeTime
• Allow body to adaptAllow body to adapt• 6 to 8 weeks 6 to 8 weeks • increase slowlyincrease slowly• rest between sets or rest between sets or
alternate upper and alternate upper and lower bodylower body
We Are, What We Are!!!
• Achieve your potential
This May Not Be Your Genetic Inheritance
The Principles of Exercise Apply to everyone but Individual EFFECTS
will VARY
LIMITATIONS LIMITATIONS
TO TrainingTO TrainingAerobic Activity
Strength + Endurance
Flexibility
Anaerobic Training
Fitness Equipment / Safety
• Buy Appropriate SHOESSHOES• Wear Comfortable Clothing• TOO HOT! TOO COLD!• Run and Walk with a Friend
More fun, safer, support systemMore fun, safer, support system• Night Time: stay to the well
lit areas
• Seek Expert Fitness Fitness Advice…….
Keep Your Plan Manageable,Flexible,Varied and Fun
• Start at a level suited for you• ask for help from an exercise
professional• It’s OK to miss a session• Mirrors and Scales • Rest when you’re tired• Plan for the rest of your life• Eat ( Good or Bad Food)
moderation, balance and personal taste
Getting Started
GoalsGoals• with a specific goal in mind with a specific goal in mind
design a program with a design a program with a certified exercise expert!certified exercise expert!
Type of Program:Type of Program:
endurance vs. Strength or aendurance vs. Strength or a
combinationcombination
Consider ergometers:Consider ergometers:• stair climbers, bikes, stair climbers, bikes,
rowers for endurancerowers for endurance
Muscles• Contract - All or Contract - All or
NothingNothing• Work Reciprocally Work Reciprocally • Adapt to StressAdapt to Stress• Strength, Endurance, Strength, Endurance,
PosturePosture• Smooth - InvoluntarySmooth - Involuntary
– blood vessels / digestiveblood vessels / digestive
• Skeletal - VoluntarySkeletal - Voluntary– biceps / tricepsbiceps / triceps
• Cardiac - spontaneousCardiac - spontaneous– heartheart
Improving Muscular Strength and Endurance
• Muscular Strength:
The amount of force that a The amount of force that a muscle is capable of exertingmuscle is capable of exerting
• One Repetition Maximum (1RM)
• Muscular Endurance:
A muscle’s ability to exert A muscle’s ability to exert force repeatedlyforce repeatedly
Principles of Strength Development
• Tension Principle:Tension Principle:– muscular tensionmuscular tension
– the strength gainthe strength gain
– …………. Weight lifting is one . Weight lifting is one method……..method……..
– Weight machines (pulleys & Weight machines (pulleys & cables), riding a bike up a cables), riding a bike up a hill hill
– all methods workall methods work
Resistance Exercise Program
• Part Part of a FITNESS FITNESS Program to improve Program to improve muscular strength muscular strength and enduranceand endurance
• Goal - HYPERTROPHYHYPERTROPHY
Muscle ActionMuscle Action
• ISOMETRIC M.A.ISOMETRIC M.A.• Force without Force without
movementmovement
• ISOTONIC M.A.ISOTONIC M.A.• Force with movementForce with movement• Concentric M. A.Concentric M. A.• Eccentric M. A.Eccentric M. A.• Best Results a Best Results a
Combination…….Combination…….
ISOKINETIC M.A.• The Rate of M.A. is The Rate of M.A. is
predeterminedpredetermined• 60600 0 / S, 90/ S, 9000/S,/S, 1801800 0 / S/ S
• Degrees per SecondDegrees per Second• Force does not Force does not
change the ratechange the rate• Cybex Rehabilitation Cybex Rehabilitation
Machine - very Machine - very expensive, specialized,expensive, specialized,
• therapeutic uses therapeutic uses
Methods of Providing Resistance
• Body Weight Resistance:Body Weight Resistance:sit-ups, push -ups, pull - ups sit-ups, push -ups, pull - ups
(both concentric and eccentric (both concentric and eccentric m.a.)m.a.)
• Fixed Resistance:Fixed Resistance:constant absolute resistanceconstant absolute resistance
(barbells and dumbbells)(barbells and dumbbells)
Biomechanics - joint angles and Biomechanics - joint angles and
applied forceapplied force
Methods of Providing Resistance
• Variable Resistance:Variable Resistance:• NautilusNautilus
Distributes the load to to theDistributes the load to to the
muscles so that at each angle muscles so that at each angle the load (weight) lifted is the load (weight) lifted is alteredaltered
• Accommodation:Accommodation:Resistance changes in responseResistance changes in response
to the force - speed is kept to the force - speed is kept constantconstant
Be Kind to Your MusclesWarm-up: Activity ReadinessWarm-up: Activity Readiness• Increase body temperature, heart rateIncrease body temperature, heart rate
metabolic pathways, etc.metabolic pathways, etc.• improves muscle performanceimproves muscle performance• specific appropriate stretchingspecific appropriate stretching
Cardiovascular ConditioningCardiovascular Conditioning• Frequency/ Intensity / Type/ TimeFrequency/ Intensity / Type/ TimeStrength Training / EnduranceStrength Training / Endurance TrainingTraining
Progressive, specific & appropriateProgressive, specific & appropriate
Cool Down + FlexibilityCool Down + Flexibility
Your Active Life Plan• Are you ready to start a program?
• Health, Injuries, Attitude, reasons to exercisesHealth, Injuries, Attitude, reasons to exercises
• Select activities that you like to do.
• Walking, swimming, running, step class, aerobic, Walking, swimming, running, step class, aerobic, skating, skiing, cycling rowing…………etc,etc..skating, skiing, cycling rowing…………etc,etc..
• Resistance TrainingResistance Training
• Weight Training / Body as ResistanceWeight Training / Body as Resistance
• sit-ups, push-ups, free weights and wt. sit-ups, push-ups, free weights and wt. Machines…..they all workMachines…..they all work
• Include:
• Warm-up / stretching aerobic conditioning, Warm-up / stretching aerobic conditioning, strength/endurance training and flexibility strength/endurance training and flexibility improvementsimprovements
Be Realistic and Honestwith
Yourself
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