The Benefits of Exercise• Jogging for 30 minutes, 3 days per week •Weight training, 1 set of 8 exercises, 2 days per week •Stretching exercises, 3 days per week Sample activities:

Professor Betty C. Jung 1

Exercise for Health and Fitness

Chapter 11

©2020 McGraw-Hill Education. All rights reserved. Authorized only for instructor use in the classroom. No reproduction or further distribution permitted without the prior written consent of McGraw-Hill Education.

Professor Betty C. Jung

The Benefits of Exercise

Reduced risk of premature death

Improved cardiorespiratory functioning

More efficient metabolism and improved cell health

Improved body composition

Disease prevention and management

Improved psychological and emotional wellness

Improved immune function

Prevention of injuries and low-back pain

Improved wellness for life


Disease Prevention and Management

Cardiovascular disease

Sedentary lifestyle is one of six major risk factors of CVD, including heart attack and stroke

Exercise positively affects the risk facts and directly interferes with the disease process itself

Regular physical activity also reduces risk of:

Cancer

Osteoporosis

Type 2 diabetes

Long-Term Protective EffectsImproved immune functionPrevention of injures and low-back painImproved wellness for life

Note:Moderate exercise ________________________________________________________________________________________________________________________________________________________________

Professor Betty C. Jung

Improved Psychological and Emotional Wellness

Reduced anxiety and depression

Improved sleep

Reduced stress

Enhanced self-esteem, self-confidence, and self-efficacy

Enhanced creativity and intellectual functioning

Increased work productivity

Increased opportunities for social interaction


What Is Physical Fitness?

Physical fitness: the body’s ability to respond or adapt to the demands and stress of physical effort

Components of health-related fitness:

• ___________________________

• ___________________________

• _______________

• _______________

Cardiorespiratory Endurance

Cardiorespiratory endurance: the ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity

Cardiorespiratory endurance training conditions the heart and metabolism

• Related physical functions improve

• Functioning of the body’s chemical systems also improves


Muscular Strength and Endurance; and Flexibility

Muscular strength: the amount of force a muscle can produce with a single maximum effort

• Vital for healthy aging

Muscular endurance helps people cope with the physical demands of everyday life and enhances performance in sports and work

Flexibility: the ability of joints to move through their full range of motion

Body Composition

Body composition: the proportion of fat and fat-free mass (muscle, bone, and water) in the body

• Healthy body composition has a high proportion of fat-free mass and a low level of body fat, adjusted for age and sex

Best way to lose fat is ____________________

______________________________________

Best way to add muscle mass is ____________

______________________________________


Components of an Active Lifestyle

___________ is any body movement carried out by the skeletal muscles that requires energy

• Activity is arranged on a continuum based on the amount of energy it requires

__________ is a subset of physical activity

• Planned, structured, repetitive movement of the body intended to improve or maintain physical fitness

______________________________is essential to health

Increasing Physical Activity and Exercise

Current ACSM (American College of Sports Medicine) guidelines for weekly exercise:

• At least ____ minutes of moderate-intensity aerobic physical activity, or ____ minutes of vigorous-intensity aerobic activity

• For more extensive health benefits, increase activity to ____ minutes of moderate-intensity activity or ____minutes of vigorous-intensity activity

• Adults should do muscle-strengthening activities of moderate or high intensity that involve all major muscle groups on two or more days a week

• Everyone should avoid inactivity


Designing Your Exercise Program

Best exercise program:

• Promotes health

• Is fun to do

Start slow and move up the physical activity pyramid

Explore the benefits of high-intensity interval training

Physical Activity PyramidMake activities at the base of the pyramid part of your everyday life; limit the amount of time you spend in the sedentary activities listed at the top.

Access the text alternative for slide image

©Stockbyte/PunchStock; ©Ryan McVay/Getty Images; ©McGraw-Hill Education/Seth Foley, photographer; ©Rattanasak Khuentana/Shutterstock; ©Doug Menuez/Getty Images; ©UpperCut Images/Alamy


Health and Fitness Benefits of Different Amounts of Physical Activity and Exercise

Lifestyle Physical Activity Moderate Exercise Program Vigorous Exercise Program

Moderate physical activity (150 minutes per week; muscle-strengthening exercises 2 or more days per week)

Cardiorespiratory endurance exercise (20 to 60 minutes, 3 to 5 days per week); strength training (2 to 3 nonconsecutive days per week); and stretching exercises (2 or more days per week)

Cardiorespiratory endurance exercise (20 to 60 minutes, 3 to 5 days per week); interval training; strength training (3 to 4 nonconsecutive days per week); and stretching exercises (5 to 7 days per week)

One of the following: • Walking to and from work,

15 minutes each way• Cycling to and from class,

10 minutes each way• Yard work for 30 minutes• Dancing (fast) for 30 minutes• Playing basketball for 20

minutes

Sample activities:• Jogging for 30 minutes, 3 days

per week• Weight training, 1 set of 8

exercises, 2 days per week• Stretching exercises, 3 days per

week

Sample activities: • Running for 45 minutes, 3 days

per week• Intervals: running 400 m at

high effort, 4 sets, 2 days per week

• Weight training, 3 sets of 10 exercises, 3 days per week

• Stretching, 6 days per week

Benefits: Better blood cholesterol levels, reduced body fat, better control of blood pressure, improved metabolic health, and enhanced glucose metabolism; improved quality of life; reduced risk of some chronic diseases.

Greater amounts of activity can help prevent weight gain and promote weight loss.

Benefits: All the benefits of lifestyle physical activity, plus improved physical fitness (increased cardiorespiratory endurance, muscular strength and endurance, and flexibility) and even greater improvements in health and quality of life and reductions in chronic disease risk.

Benefits: All the benefits of lifestyle physical activity and a moderate exercise program, with greater increases in fitness and somewhat greater reductions in chronic disease risk.

Participating in a vigorous exercise program may increase risk of injury and overtraining.

First Steps

Obtain medical clearance

Previously inactive men over 40 and women over 50 should get a medical exam before beginning an exercise program

Diabetes, asthma, heart disease, and extreme obesity are conditions that may call for a modified program

If you have an increased risk of heart disease, get a physical checkup including an electrocardiogram (ECG or EKG)

Observe the basic principles of physical training

Specificity: perform exercises specifically designed for each fitness component

Progressive overload: placing increasing amounts of stress on the body causes adaptations that improve fitness

FITTVP: frequency, intensity, time, type, volume, and progression

Rest and recuperation

Reversibility: fitness improvements are lost when demands on the body are lowered

Individual differences

Select activities that work for youProfessor Betty C. Jung


Cardiorespiratory Endurance Exercise

______________

• Three to five times weekly

______________

• Increased maximal oxygen consumption (V ̇O2max)

• Target heart rate zone: the range to reach and maintain during exercise to obtain benefits

Heart rate monitor

METs: measures of the metabolic cost of an exercise

• _______________20 to 60 minutes per workout

Exercise for Muscular Strength and Endurance

Types of strength training exercises

• Resistance exercises

• Isometric (static) exercises

• Isotonic (dynamic) exercises

• Core training

Sex differences in muscular strength

• Testosterone

• Skeletal size

• Speed of nervous system control


Flexibility Exercises

Proper stretching technique• Static stretching

• Dynamic stretching

• Ballistic stretching (not recommended)

Frequency• 2 to 3 days a week (5 to 7 is optimal)

Intensity, time, volume, and progression• Each muscle group for 60 seconds

• Increase intensity over time

• Progressively build flexibility

The FITT-VP Principle for a Cardiorespiratory Endurance Program

Longer-duration exercise at lower intensities can often be as beneficial for promoting health as shorter-duration, high-intensity exercise.

Frequency: 3 to 5 days per week

Intensity: 55/65 to 90% of maximum heart rate, 40/50 to 85% of heart rate reserve plus resting heart rate, or an RPE rating of about 4 to 8 (lower intensities—55 to 64% of maximum heart rate and 40 to 49% of heart rate reserve—are applicable to people who are quite unfit; for average individuals, intensities of 70 to 85% of maximum heart rate are appropriate)

Time (duration): 20 to 60 minutes (one session or multiple sessions lasting 10 or more minutes)

Type of activity: Cardiorespiratory endurance exercises, such as walking, jogging, biking, swimming, cross-country skiing, and rope skipping

Volume of activity: Equivalent to 150 minutes or 1,000 or more calories per week of moderate-intensity activity, consistent with individual fitness status and goals

Progression: Gradually increase volume (frequency, intensity, and/or time) over time, as appropriate for goals, fitness status, age, and adaptability


Getting Started, Staying on Track & Managing your program

Getting Started & Staying on Track

Selecting instructors, equipment, and facilities

Finding help and advice

Selecting equipment

Choosing a fitness center

Eating and drinking for exercise

Maintain a balanced diet

Drink water before and during exercise

Managing your fitness program

Start slowly, and get in shape gradually

Initial phase

Improvement phase

Maintenance phase

Exercise consistently

Assess your fitness

Your ultimate level of fitness depends on your goals, your program, and your natural ability

Preventing and Managing Athletic Injuries

Care for injuries that may occur • _______________________________________

_______

Six basic guidelines:• Stay in condition

• Warm up thoroughly before exercising

• Use proper body mechanics

• Do not exercise when ill or overtrained

• Use the proper equipment

• Do not return to normal exercise program until the injury has healed


Care of Common Exercise Injuries and DiscomfortsINJURY SYMPTOMS TREATMENT

Blister Accumulation of fluid in one spot under the skin

Don’t pop or drain it unless it interferes too much with your daily activities. If it does pop, clean the area with antiseptic and cover with a bandage. Do not remove the skin covering the blister.

Bruise (contusion)

Pain, swelling, and discoloration R-I-C-E: rest, ice, compression, elevation.

Fracture and/or dislocation

Pain, swelling, tenderness, loss of function, and deformity

Seek medical attention, immobilize the affected area, and apply cold.

Joint sprain Pain, tenderness, swelling, discoloration, and loss of function

R-I-C-E. Apply heat when the swelling has disappeared. Stretch and strengthen affected area.

Muscle cramp Painful, spasmodic muscle contractions

Gently stretch for 15 to 30 seconds at a time and/or massage the cramped area. Drink fluids and increase dietary salt intake if exercising in hot weather.

Muscle soreness or stiffness

Pain and tenderness in the affected muscle

Stretch the affected muscle gently; exercise at a low intensity; apply heat. Nonsteroidal anti-inflammatory drugs, such as ibuprofen, help some people.

Muscle strain Pain, tenderness, swelling, and loss of strength in the affected muscle

R-I-C-E. Apply heat when swelling has disappeared. Stretch and strengthen the affected area.

Plantar fasciitis Pain and tenderness in the connective tissue on the bottom of the foot

Apply ice, take nonsteroidal anti-inflammatory drugs, and stretch. Wear night splints when sleeping.

Shin splint Pain and tenderness on the front of the lower leg; sometimes also pain in the calf muscle

Rest. Apply ice or heat to the affected area several times a day and before exercise; wrap with tape for support. Stretch and strengthen muscles in the lower legs. Purchase good-quality footwear and run on soft surfaces.

Side stitch Pain on the side of the abdomen Stretch the arm on the affected side as high as possible; if that doesn’t help, try bending forward while tightening the abdominal muscles.

Tendinitis Pain, swelling, and tenderness of the affected area

R-I-C-E. Apply heat when swelling has disappeared. Stretch and strengthen the affected area.SOURCE: Fahey, T. D., et al. 2019. Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, 13th ed. New York: McGraw-Hill. Copyright © 2017 The McGraw-Hill Companies, Inc.

Staying With Your Program

Maintain your program by exercising regularly at consistent intensity, 3 to 5 days a week

Adapt your program to changes in the environment or your schedule

Discover what motivates you

Cross-training can add variety to your workouts

• Try new activities

Documents

The Benefits of Exercise• Jogging for 30 minutes, 3 days per week •Weight training, 1 set of 8 exercises, 2 days per week •Stretching exercises, 3 days per week Sample activities: