copyright © 2003 pearson education, inc. publishing as benjamin cummings introduction a growing...

Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings

Introduction

• A growing number of Americans are sedentary

• Heart disease has increased almost 30 times since 1900

• Combined with a healthy diet, exercise improves health

• More than 50 physiological, metabolic, and psychological aspects are improved by physical activity


What is Physical Fitness?

• Physical fitness

• Exercise training

Table 11.1: Major Components of Physical Fitness.


Benefits of Regular Physical Activity

• Improved Cardiorespiratory Fitness

• Increased ability of the circulatory system to provide oxygen

• Reduced risk of heart disease

• Prevention of hypertension

• Improved blood lipid and lipoprotein profile

• Improved Bone Mass

• Osteoporosis


Benefits of Regular Physical Activity

• Improved Weight Control

• Exercise can help a person lose weight

• Improved Health and Life Span

• Prevention of diabetes

• Increased life span

• Increased immunity to disease

• Improved Mental Health and Stress Management


Components of Physical Fitness

• Improved Cardiorespiratory Fitness-Aerobic Exercise

• Determine exercise frequency (see figure 11.1)

• Determine exercise intensity/Target heart rate

• Determine Exercise Duration


Figure 11.1: Guidelines for Various Activity Levels



• Improved Muscular Strength

• Muscular strength

• Muscular endurance



• Body Composition

• Exercise can influence body mass, fat mass, and lean mass

• Women typically have more fat mass than men

• To lose body weight need 3 workouts/week for 30-45 minutes


Fitness Injuries

• Causes

• Overuse Injuries

• Traumatic Injuries

• Preventing Fitness-Related Injuries

• Appropriate footwear

• Appropriate equipment


Fitness Injuries

• Common Overuse Injuries

• Plantar fasciitis

• Shin splints

• Runner’s knee

• Treating Fitness-Related Injuries

• RICE: rest, ice, compression, and elevation


Fitness Injuries

• Exercising in the Heat

• Acclimatization

• Avoid dehydration

• Three heat stress illnesses

• Heat cramps, heat exhaustion, and heat stroke

• Can anyone describe the differences between these three illnesses?


Fitness Injuries

• Exercising in the Cold

• Hypothermia concerns

• Prevention: consider the weather, wear layers, hydrate


Planning a Fitness Program

• Identify Your Fitness Goals

• What do you want to improve?

• Design Your Program

• Programs should include the major fitness components

• Cardiorespiratory

• Flexibility

• Muscular strength and endurance

• Body composition

copyright © 2003 pearson education, inc. publishing as benjamin cummings introduction a growing...

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