Chapter 4 Staying Physically fit
Principles of Personal Health
I. Benefits of Fitness
A. Regular aerobic exercise improves the cardiovascular and respiratory systems and strengthens the muscles of the heart
B. Cardiorespiratory fitness is the foundation for whole-body fitness
C. Aerobic fitness can help
1. Reduce low-density lipoproteins and increase high-density lipoproteins
2. Increase the capillary network in the body
3. Reduce the risk of heart disease
4. Prevent hypertension
5. Improve circulation
6. Strengthen your lungs
7. Control your weight
8. Stimulate bone growth
9. Ward off infections
10. Increase longevity
D. Improved fitness may reduce severity and shorten the duration of common illnesses
E. Increase the ability to cope with stressors
F. Can expand your circle of friends
II. Components of Physical Fitness
A. Cardiorespiratory Endurance
1. Improvement of the heart, lung, and blood vessels is the key focal point of a physical fitness program
2. Cardiorespiratory Endurance- The ability of the heart, lungs, and blood vessels to transport oxygen
3. Oxygen debt- When the oxygen demands of the muscles cannot be met
4. Anaerobic (without oxygen) - Intense, short-duration activities
5. Aerobic (with oxygen) - Low Intense, long-duration activities
6. Aerobically fit people take in, transport, and use oxygen more efficiently
7. Cardiac Output = Stroke Volume * Heart Rate
B. Muscular Strength
1. Essential for your body to accomplish work
2. Can best be improved by training that uses the Overload Principle
3. Overload Principle- Increasing the resistance your muscles must move
4. Three types of training (All will help develop muscular strength):
a. Isometric exercises
· Muscles contract against an immovable object
· Can be dangerous for people with hypertension
b. Progressive resistance exercises (Isotonic)
· Most popular strength-building exercise
· Includes the use of free weights, Universal, and Nautilus machines
c. Isokinetic exercises
· Devices that provide resistance consistently through the entire range of motion
· Resistance will move only at a preset speed
· The user must apply maximal force requires expensive equipment
C. Muscular Endurance
1. Muscular Endurance- The ability of a muscle or muscle group to function over time
D. Flexibility
1. Flexibility- The ability of joints to move through their full range of motion
2. Differs from point to point and from individual to individual
3. Gender, age, body build, and level of fitness affect flexibility
4. Benefits of flexibility:
a. Improved balance
b. Improved posture
c. Improved athletic performance
d. Reduced risk of low back pain
5. Static stretching- Stretch to the point of discomfort and hold
6. Ballistic stretching- Bouncy motions while stretching
7. Proprioceptive Neuromuscular Facilitation (PNF)- Stretching combined with contraction of the muscle opposite the stretched one
E. Body Composition
1. Body Composition- The makeup of the body in terms of percentages of body fat and fat-free weight
III. Aging Physically
A. Introduction
1. Physical decline occurs with age
2. Physical fitness becomes more difficult to maintain
3. Physical decline can be slowed (illness delayed) by staying physically active
4. Occurrences in aging:
a. Change is gradual
b. Individual differences occur
c. Greatest change is noted in areas of complex function
d. Homeostatic decline occurs with age
B. Health Concerns of Mid-life Adults
1. Older people experience these changes:
a. Decrease in bone mass and density
b. Increase in vertebral compression
c. Degenerative changes in joint cartilage
d. Increase in adipose tissue/Loss of lean body mass
e. Decrease in capacity to engage in physical work
f. Decrease in visual acuity
g. Decrease in basal energy requirements
h. Decrease in fertility
i. Decrease in sexual function
2. Osteoporosis
a. Osteoporosis- Loss of calcium from the bone primarily in postmenopausal women
b. Leads to fractures of the hip, wrist, and vertebral column
c. Over 90% of people with osteoporosis are white women
d. At menopause there is a decrease in the production of estrogen
e. This decrease causes calcium to be drawn from the bones for use elsewhere in the body
f. Women can build and maintain a healthy skeleton through an intake of calcium (1200 mg of calcium per day)
g. 3-4 daily servings of low-fat dairy products are sufficient
h. Diet must contain vitamin D in order to absorb calcium
i. Calcium supplements can be used to supplement calcium
j. Exercise facilitates calcium deposition in bones
3. Osteoarthritis
a. The most common form of arthritis is Osteoarthritis- Arthritis that develops with age due to weight bearing and joint deterioration
b. The object of management of osteoarthritis is to reduce discomfort with aspirin and non-steroidal anti-inflammatory drugs
c. This condition seems to run in families
C. Health Concerns of Elderly Adults
1. Changes Include:
a. Decrease in bone mass
b. Changes in the structure of bone
c. Decrease in muscle bulk and strength
d. Decrease in oxygen uptake
e. Loss of nonreproducing cells in the nervous system
f. Decrease in hearing and vision abilities
g. Decrease in all other sensory modalities
h. Slower reaction time
i. Gait and posture changes
2. A physical fitness plan during mid-life is essential to minimizing age-related health problems
IV. Developing a Cardiorespiratory Fitness Program
A. Introduction
1. As long as activity places sufficient demand on the heart and lungs, improved fitness is possible
2. Activities: Swimming, running, cycling, aerobic dance, walking, rollerblading
B. Cardiorespiratory Fitness Includes These Major Areas:
1. Mode of Activity
a. The mode should be any continuous physical activity that uses large muscle groups
b. The activity should also be enjoyable
2. Frequency of Training
a. The number of times per week a person exercises
3. Intensity of Training
a. The level of effort put into an activity
b. Exercise between 60% and 90% of maximum heart rate
c. Maximum heart rate = (220 - "Your Age")
d. Target heart rate = Max. heart rate * % (between 60 and 90 percent)
e. Determine heart rate by counting the pulse at the carotid (neck) or radial (wrist)
f. Count the number of beats for 10 seconds and multiply by 6
4. Duration of Training
a. Duration- The length of time one exercises
b. Should be between twenty and sixty minutes
c. The higher the intensity the lower the duration needs to be
5. Resistance of Training
a. The goal is to improve overall muscle strength and tone
b. Isotonic or Isokinetic exercises are recommended
c. Use the full range of motion of each joint
6. Warm-up, Workout, Cooldown
a. Warm-up should last 10-15 minutes
b. Begin with slow gradual movements related to the activity
c. Near the end of the warm-up period, the muscle groups should be stretched
d. The workout involves improving muscular strength and endurance, cardiorespiratory endurance, and flexibility
e. The cooldown should last 5-10 minutes
f. Use relaxing exercises including jogging or walking and stretching
g. The cooldown helps reduce muscle soreness
7. Exercise for Older Adults
a. A program should include both social interaction and physical conditioning
b. Older adults should have a physical exam before starting a fitness program
c. Activities that increase flexibility should be included at the beginning and ending of the workouts
d. Target Heart Rate should not exceed 120 beats per minute
8. Low Back Pain
a. Each year 10 million adults develop low back pain
b. Most low back pain is caused by postural problems
c. Regular exercise can minimize the occurrence of low back pain
V. Fitness Questions and Answers
A. Should I See My Doctor before I Get Started?
1. Most exercise specialists say NO
2. A good rule is to have a physical exam if:
a. you have an existing medical condition
b. you are age thirty or over
c. you smoke
B. How Important is Breast Support for Female Exercisers?
1. It is important that women wear bras that fully support their breasts
2. This will help prevent sagging
C. Should Women Exercise during Pregnancy?
1. Pregnant women should exercise regularly
2. If a woman is in good condition, she is more likely to handle changes
3. Women who exercise during pregnancy tend to give birth to healthier babies
4. Exercise can make the delivery of the baby easier and faster
5. Exercise makes it easier to get back to normal weight after delivery and can speed up recovery
6. Appropriate exercises: Walking, Swimming, Stretching, and Strengthening Exercises
7. Exercise periods should be no longer than 15 minutes at a time
8. Women should consult a physician before exercising during pregnancy
D. What Kinds of Aerobic Exercise Are Popular Today?
1. One of the most popular fitness approaches is aerobic exercise
2. Street dancing has become popular
E. What are Low-Impact Aerobic Actives?
1. Many fitness experts promote low-impact aerobic activities
2. Low-impact aerobics do not require having both feet off the ground at the same time and may involve more arm movements
3. In-line skating is one of the fastest-growing fitness activities
F. What is the Most Effective Means of Fluid Replacement During Exercise?
1. WATER!!!
2. During prolonged, intense activities commercial drinks may be preferred
G. What Effect Does Alcohol Have on Sport Performance?
1. Alcohol consistently decreases the level of performance and leads to impaired judgment, coordination, and heart function
2. Only in the sports of precision shooting has low-level alcohol use improved performance
3. WEAPONS AND ALCOHOL DO NOT MIX!!!
H. Why Has Bodybuilding Become So Popular?
1. Bodybuilders often start lifting weights to get into better shape
2. They may want to look healthier and feel stronger
3. Clearing up some myths:
a. Muscle cells are physiologically incapable of turning into fat cells
b. Women can improve muscle size, strength, and tone, but their muscle mass cannot increase to the same degree as men’s
I. Can Anaerobic Exercise Provide Fitness Benefits?
1. Anaerobic exercise can provide some of the same benefits as aerobic exercises
2. Examples: improved strength, cardiovascular fitness and mood
J. Where Can I Find Out About Proper Equipment?
1. Physical education or health education faculty who have an interest in your chosen activity
2. Clubs that specialize in fitness interests
3. Sporting goods and specialty stores
K. How Worthwhile Are commercial Health and Fitness Clubs?
1. Fitness clubs offer activities ranging from freeweights to weight machines to general aerobics
2. Some clubs have course offerings(Wellness, Stress management)
L. What is Crosstraining?
1. The use of more than one aerobic activity to achieve cardiorespiratory fitness
2. This provides a refreshing change of pace
M. What are Steroids and Why Do Some Athletes Use Them?
1. Anabolic steroids- Drugs that function like the male sex hormone testosterone
2. Used by athletes who hope to gain weight, muscular size and strength, power, endurance, and aggressiveness
3. Illegal steroids pose life-threatening side effects including heart problems, cancer, liver problems, and psychological disturbances
4. The side effects are as dangerous for women as for men
5. Many organizations have banned steroids and are testing athletes
N. Are Today’s Children Physically Fit?
1. U.S. Children and teenagers lead very sedentary lives
O. How Does Sleep Contribute to Overall Fitness?
1. Sleep is an important part of an exercise program
2. Exercise is frequently associated with improvement in sleeping
3. The amount of sleep needed varies among people
4. As we age, we tend to need less sleep
P. What Exercise Danger Signs Should I Watch For?
1. Monitor any sign that seems abnormal during or after exercise
2. Occurrences are extremely unusual that exercise will cause you danger
VI. Sports Injuries
A. General Principles related to the prevention of sports injuries
1. Start at a low level and progress gradually and consistently
2. If you stop exercising, do not restart the activity at the level at which you stopped
3. Listen to your body for problems
4. Follow rehabilitation instructions carefully
5. Develop a prevention approach
Copyright © 1998 by Allen
Mooneyhan. All rights reserved.
Reproduction or redistribution prohibited.