An Invitation to HealthAn Invitation to HealthChapter 4Chapter 4

The Joy of FitnessThe Joy of Fitness

Dr. Lana Zinger

©2004 Wadsworth Publishing Co.

What Is Physical Fitness?What Is Physical Fitness?

DefinitionDefinitionThe ability to respond to routine physical demands while The ability to respond to routine physical demands while

retaining retaining enough reserve energy to cope with a sudden challenge.enough reserve energy to cope with a sudden challenge.

Health-Related Components Health-Related Components of Physical Fitnessof Physical Fitness

Aerobic and Cardiorespiratory EnduranceAerobic and Cardiorespiratory Endurance

Body Body CompositionComposition

Muscular Muscular FlexibilityFlexibility

Muscular Strength and EnduranceMuscular Strength and Endurance

Defining the Health-Related Defining the Health-Related Components of Physical FitnessComponents of Physical Fitness

Aerobic or Aerobic or Cardiorespiratory Cardiorespiratory

EnduranceEndurance

Aerobic or Aerobic or Cardiorespiratory Cardiorespiratory

EnduranceEndurance The ability of the body to sustain prolonged rhythmic activity. The ability of the body to sustain prolonged rhythmic activity.

MuscularMuscularStrengthStrengthMuscularMuscularStrengthStrength

The force within muscles; it is measured by the absolute maximum weight that we can lift, push, or press in one effort.

The force within muscles; it is measured by the absolute maximum weight that we can lift, push, or press in one effort.

MuscularMuscularEnduranceEndurance

MuscularMuscularEnduranceEndurance

The ability to perform repeated muscular effort; it is

measured by counting how many times you lift, push, press a given weight.

The ability to perform repeated muscular effort; it is

measured by counting how many times you lift, push, press a given weight.

FlexibilityFlexibilityFlexibilityFlexibility The range of motion around specific joints.

The range of motion around specific joints.

Body CompositionBody CompositionBody CompositionBody Composition The relative amounts of fat and lean tissue (bone, muscle, organs, water) in the body.

The relative amounts of fat and lean tissue (bone, muscle, organs, water) in the body.

The Inactivity EpidemicThe Inactivity Epidemic 1 in 4 Americans 1 in 4 Americans

reports no physical reports no physical activity at all.activity at all.

City-dwellers are more City-dwellers are more active than country active than country folks.folks.

Men, people with higher Men, people with higher education levels, and education levels, and high-income earners high-income earners work out more often.work out more often.

Mexican Americans, Mexican Americans, African-American and African-American and Hispanic men and Hispanic men and women exercise less women exercise less than their white than their white counterparts.counterparts.

Campus Couch PotatoesCampus Couch Potatoes

Why College Students Why College Students Exercise – or Don’tExercise – or Don’t

Top Exercise Top Exercise BenefitsBenefits

1.1. Exercise increases my Exercise increases my level of physical level of physical fitness.fitness.

2.2. Exercise improves the Exercise improves the way my body looks.way my body looks.

3.3. My muscle tone is My muscle tone is improved with improved with exercise.exercise.

4.4. Exercise gives me a Exercise gives me a sense of personal sense of personal accomplishment.accomplishment.

5.5. Exercise increases my Exercise increases my muscle strength.muscle strength.

Top Exercise Top Exercise BarriersBarriers

1.1. Exercise tires me.Exercise tires me.2.2. Exercise is hard work Exercise is hard work

for me.for me.3.3. I am fatigued by I am fatigued by

exercise.exercise.4.4. Exercising takes too Exercising takes too

much time.much time.5.5. My family members My family members

do not encourage me do not encourage me to exercise.to exercise.

Sedentary Death SyndromeSedentary Death Syndrome(SeDS)(SeDS)

DefinitionDefinitionTerm used to describe deaths that are Term used to describe deaths that are

attributed attributed to a lack of regular physical activity.to a lack of regular physical activity.

Are You Ready to Become Are You Ready to Become More Active?More Active?

Pre-Pre-contemplationcontemplation

Not active and not Not active and not thinking about being thinking about being active.active.

ContemplatioContemplationn

Not active, but thinking Not active, but thinking about becoming active.about becoming active.

PreparationPreparation Active, but not at Active, but not at recommended levels.recommended levels.

Action and Action and MaintenanceMaintenance

Active at recommended Active at recommended levels for less than 6 levels for less than 6 months.months.

The Benefits of ExerciseThe Benefits of Exercise

The Benefits of ExerciseThe Benefits of Exercise

Longer life.Longer life.

Protection against heart disease and Protection against heart disease and certain cancers.certain cancers.

Better bones.Better bones.

Enhanced immunity.Enhanced immunity.

Brighter mood.Brighter mood.

Better mental health.Better mental health.

Lower weight.Lower weight.

A more active old age.A more active old age.

Motivating to MoveMotivating to Move

Use the buddy system.Use the buddy system. Sign-up for a fitness class.Sign-up for a fitness class. Find a fun workout.Find a fun workout. Use humor.Use humor. Build activity into your day.Build activity into your day. Do double-duty.Do double-duty.

Guidelines for Physical Fitness: The Guidelines for Physical Fitness: The FITT PrincipleFITT Principle

Cardio-Cardio-respiratorrespirator

yy

StrengthStrength FlexibilityFlexibility

FFrequencrequencyy

3-5 days/week3-5 days/week 2-3 days/week2-3 days/week 2-3 days/week2-3 days/week

IIntensityntensity 60-85% max 60-85% max heart rateheart rate

Progressive Progressive overloadingoverloading

Enough to Enough to develop and develop and

maintain a full maintain a full range of range of motion.motion.

TTime ime 20-60 minutes20-60 minutes 8-12 8-12 repetitions of repetitions of

8-10 exercises8-10 exercises

4 reps of 10-4 reps of 10-30 seconds 30 seconds per muscle per muscle

groupgroup

TType of ype of ActivityActivity

Aerobic Aerobic activityactivity

Resistance Resistance activityactivity

Stretching Stretching activityactivity

How Much Exercise is How Much Exercise is Enough?Enough?

American College of Sports Medicine, the American College of Sports Medicine, the United States Surgeon General, and United States Surgeon General, and Health Canada’s Physical Activity Guide Health Canada’s Physical Activity Guide to Healthy Active Living.to Healthy Active Living. Minimum of 30-60 minutes of moderate activity Minimum of 30-60 minutes of moderate activity

most days of the week to reduce the risk of most days of the week to reduce the risk of cardiovascular disease.cardiovascular disease.

National Academy of SciencesNational Academy of Sciences 60 minutes of moderate exercise every day in order 60 minutes of moderate exercise every day in order

to maintain a healthy weight and gain additional to maintain a healthy weight and gain additional health benefits.health benefits.

Types of ExerciseTypes of Exercise

Aerobic ExerciseAerobic Exercise““with oxygen”with oxygen”

ExamplesExamples:: Brisk walking, Brisk walking,

running, swimming, running, swimming, and cyclingand cycling

Two TypesTwo Types:: High-impact aerobicsHigh-impact aerobics Low-impact aerobicsLow-impact aerobics

Anaerobic Anaerobic ExerciseExercise

High-intensity activity High-intensity activity that does not require that does not require oxygen to produce the oxygen to produce the

desired energy to desired energy to carry out the activity. carry out the activity.

ExamplesExamples:: Sprinting, weight Sprinting, weight

liftinglifting

Are You Working Hard Are You Working Hard Enough?Enough?

Resting Heart RateResting Heart Rate The quicker your heart recovers after The quicker your heart recovers after

exercise, the better your condition.exercise, the better your condition. Target Heart RateTarget Heart Rate

60-85% of your maximum heart rate60-85% of your maximum heart rate For weight lossFor weight loss = 60-70% of max heart rate = 60-70% of max heart rate To improve aerobic endurance and To improve aerobic endurance and

strengthen your heartstrengthen your heart = 70-80% max heart = 70-80% max heart raterate

Maximum Heart RateMaximum Heart Rate 220 – your age220 – your age

Rate of Perceived Exertion (RPE)Rate of Perceived Exertion (RPE)

Calculating Calculating Target Heart ZoneTarget Heart Zone

Using TheUsing TheKarvonen FormulaKarvonen Formula

Target Heart Rates for Ages Target Heart Rates for Ages and Various Activitiesand Various Activities

Borg Scale for Rating of Borg Scale for Rating of Perceived Exertion (RPE)Perceived Exertion (RPE)

Phases of an Exercise Phases of an Exercise SessionSession

Warm-UpWarm-Up Cool-DownCool-Down

WorkoutWorkoutSessionSession

Phases of an Exercise Phases of an Exercise ProgramProgram

Beginning (4-6 weeks)

Progression (16-20 weeks)

Maintenance (lifelong)

Aerobic Exercise OptionsAerobic Exercise Options

WalkingWalkingJogging and RunningJogging and Running

SwimmingSwimmingCyclingCycling

SpinningSpinningSkipping RopeSkipping Rope

Aerobic DancingAerobic DancingStep Training or Bench Step Training or Bench

ActivitiesActivitiesStair-ClimbingStair-ClimbingInline SkatingInline Skating

TennisTennis

Benefits of Strength Training on Benefits of Strength Training on the Bodythe Body

Types ofTypes ofMuscularMuscular

ContractionsContractions

IsometricIsometric

IsokineticIsokinetic Isotonic

Major Muscle Major Muscle Groups of the Groups of the

BodyBody

Primary Muscle GroupsPrimary Muscle Groups

Deltoids (shoulders)Deltoids (shoulders) Pectorals (chest)Pectorals (chest) Triceps and Biceps (back Triceps and Biceps (back

and front of upper arm)and front of upper arm) Quadriceps and Quadriceps and

Hamstrings (front and Hamstrings (front and back of thighs)back of thighs)

Gluteus maximus Gluteus maximus (buttocks)(buttocks)

Trapezius and Trapezius and Rhomboids (back)Rhomboids (back)

AbdomenAbdomen

Working With WeightsWorking With Weights RepetitionsRepetitions

The single performance of an exercise.The single performance of an exercise. SetsSets

A set number of repetitions of the same movement.A set number of repetitions of the same movement. Always train your entire body, starting with the Always train your entire body, starting with the

larger muscle groups.larger muscle groups. Maintain proper breathing (i.e. don’t hold your Maintain proper breathing (i.e. don’t hold your

breath).breath). Allow no less than 48 hours, but no more than Allow no less than 48 hours, but no more than

96 hours between training sessions.96 hours between training sessions. Aim for two to three 30-minute workouts a Aim for two to three 30-minute workouts a

week.week. Free weights and strength training machines Free weights and strength training machines

both offer benefits and drawbacks.both offer benefits and drawbacks.

Performance Boosting Performance Boosting DrugsDrugs

AndrostenodioneAndrostenodione DescriptionDescription

A testosterone precursor normally produced by the A testosterone precursor normally produced by the adrenal glands and gonads.adrenal glands and gonads.

ClaimsClaims Improves testosterone concentration, increases muscular Improves testosterone concentration, increases muscular

strength and mass, helps reduce body fat, enhances strength and mass, helps reduce body fat, enhances mood, and improves sexual performance.mood, and improves sexual performance.

RisksRisks Breast enlargement, increased risk of cardiovascular Breast enlargement, increased risk of cardiovascular

disease and pancreatic cancer in men, acne, male pattern disease and pancreatic cancer in men, acne, male pattern baldness, and a decrease in “good” (HDL) cholesterol.baldness, and a decrease in “good” (HDL) cholesterol.

In women, high testosterone levels can cause increased In women, high testosterone levels can cause increased body hair, deepening of the voice, and other male body hair, deepening of the voice, and other male characteristics.characteristics.

Performance Boosting Performance Boosting DrugsDrugs

Anabolic SteroidsAnabolic Steroids DescriptionDescription

A synthetic derivative of the male hormone testosterone A synthetic derivative of the male hormone testosterone that promotes the growth of the skeletal muscle and that promotes the growth of the skeletal muscle and increase lean body mass.increase lean body mass.

ClaimsClaims Enhances performance and improves physical appearance.Enhances performance and improves physical appearance. Reported to increase lean muscle mass, strength, and the Reported to increase lean muscle mass, strength, and the

ability to train longer and harder.ability to train longer and harder. RisksRisks

Liver tumors, jaundice, fluid retention, high blood pressure, Liver tumors, jaundice, fluid retention, high blood pressure, severe acne, aggression and other psychiatric side effects. severe acne, aggression and other psychiatric side effects.

Men: Shrinking testicles, reduced sperm count, infertility, Men: Shrinking testicles, reduced sperm count, infertility, baldness, and development of breasts.baldness, and development of breasts.

Women: growth of facial hair, changes in or cessation of the Women: growth of facial hair, changes in or cessation of the menstrual cycle, enlargement of the clitoris, and deepened menstrual cycle, enlargement of the clitoris, and deepened voice.voice.

Performance Boosting Performance Boosting DrugsDrugsCreatineCreatine

DescriptionDescription Amino acid made by the body and stored Amino acid made by the body and stored

predominantly in skeletal muscle. Creatine serves predominantly in skeletal muscle. Creatine serves as a reservoir to replenish adenosine triphosphate as a reservoir to replenish adenosine triphosphate (ATP), a substance involved in energy production.(ATP), a substance involved in energy production.

ClaimsClaims Creatine supplements increase muscle stores of Creatine supplements increase muscle stores of

the compound, which theoretically allows athletes the compound, which theoretically allows athletes to work out harder and longer.to work out harder and longer.

RisksRisks Water retention, weight gain, muscle cramping, Water retention, weight gain, muscle cramping,

diarrhea, dehydration, electrolyte imbalances, and diarrhea, dehydration, electrolyte imbalances, and kidney dysfunction.kidney dysfunction.

No benefit for lower-intensity, longer-duration No benefit for lower-intensity, longer-duration exercises.exercises.

Other Popular Performance Other Popular Performance Boosting DrugsBoosting Drugs

CaffeineCaffeine

Baking SodaBaking Soda

Gamma Butyrolactone (GBL)Gamma Butyrolactone (GBL)

GlycerolGlycerol

Benefits of Flexibility Benefits of Flexibility TrainingTraining

Types of StretchingTypes of Stretching

Static StretchingStatic Stretching Passive StretchingPassive Stretching Active StretchingActive Stretching Ballistic StretchingBallistic Stretching

Typical Body Composition of Typical Body Composition of an Adult Man and Womenan Adult Man and Women

Body Composition Body Composition AssessmentAssessment

Body Mass Index

Waist Size

Bioelectrical Impedance

Waist-to-HipRatio

Skinfold FatMeasurement

The Bod PodDual X-ray Absorptiometry

HydrostaticWeighing

Body Mass IndexBody Mass Index

DefinitionDefinition An index of a person’s weight in relation to An index of a person’s weight in relation to

heightheight Body composition not considered!Body composition not considered!

BMI = weight (lb) / [height (in)] BMI = weight (lb) / [height (in)] 22 x x 705705

ExampleExample

BMI = 170 lb / [72”]BMI = 170 lb / [72”]2 2 x 705 = 23 x 705 = 23

Body Mass Index (BMI)Body Mass Index (BMI)

Nutrition for an Active Nutrition for an Active LifeLife

Timing of mealsTiming of meals You can exercise 3-4 hours after a large meal.You can exercise 3-4 hours after a large meal. You can exercise 1-2 hours after a small meal.You can exercise 1-2 hours after a small meal.

FluidsFluids Consume at least 2 cups of fluid 2 hours before Consume at least 2 cups of fluid 2 hours before

exercising and again 15-20 minutes before exercise.exercising and again 15-20 minutes before exercise. If the climate is hot and humid, consume 4-6 ounces If the climate is hot and humid, consume 4-6 ounces

of water or sports drink every 15 minutes.of water or sports drink every 15 minutes. After exercise consume at least 2 cups per pound of After exercise consume at least 2 cups per pound of

body weight lost during the activity.body weight lost during the activity. Energy Bars, and Sport and Protein Energy Bars, and Sport and Protein

DrinksDrinks

RICES Concept for RICES Concept for Treatment of InjuryTreatment of Injury

RR RestRest

II Ice applicationIce application

CC CompressionCompression

EE ElevationElevation

SS Support and Support and stabilizationstabilization

Preparing for the Preparing for the WeatherWeather

Hot, Humid WeatherHot, Humid Weather Workout in the cooler Workout in the cooler

parts of the day.parts of the day. Wear light, porous Wear light, porous

clothing.clothing. Slow down and Slow down and

shorten your exercise shorten your exercise session.session.

Drink 12-20 ounces Drink 12-20 ounces of fluid 15-30 of fluid 15-30 minutes before minutes before exercise and 6-8 exercise and 6-8 ounces every 15 ounces every 15 minutes during minutes during exercise.exercise.

Cold WeatherCold Weather Dress in layers.Dress in layers. Protect exposed Protect exposed

areas.areas. Cover your mouth Cover your mouth

with a mask or scarf with a mask or scarf on very cold days.on very cold days.

Wear special cold Wear special cold weather clothing.weather clothing.

Don’t forget to Don’t forget to drink plenty of drink plenty of fluids.fluids.