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Transcript of 2 Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution...
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Chapter
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
2-2
Physical Activity and Exercise for Health and Fitness
Components of Physical Fitness Principles of Physical Training: Adaptation to
Stress Designing Your Own Exercise Program
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Almost any kind of physical activity promotes health Short periods of intense exercise do
not compensate for hours of inactivity
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SOURCE: Adapted from a composite of 12 studies involving more than 200,000 men and women. Wen, M., et al. 2013. Physical activity and mortality among
middle-aged and older adults in the United States. Journal Physical Activity & Health. Published online;
Physical Activity Guidelines Advisory Committee Physical Activity Guidelines Advisory Committee
Report, 2008. Washington, D.C.: U.S. Department of Health and Human Services, 2008.
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Physical activity: Body movement carried out by
skeletal muscles that requires energy Exercise:
Planned, structured, repetitive movement intended to improve or maintain physical fitness
Physical activity essential to health, but exercise necessary to improve fitness
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Increasing physical activity to improve health and wellness Healthy adults should perform
150 minutes of moderate intensity aerobic exercise or at least 75 minutes of vigorous intensity exercise per week▪ Increasing volume and intensity
results in additional health benefits
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Increasing Physical Activity Moderate to high intensity
resistive exercises promote strength and endurance
Avoid inactivity
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SOURCE: National Heart, Lung, and Blood Institute. 2010. Why Is Exercise Important?
(www.nhlbi.nih.gov/health/public/heart/obesity/loewt/physical/htm; retrieved July 30,
2013)
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Increasing physical activity to manage weight 66% of Americans carry extra weight U.S. Department of
Health and Human Services:▪ 150 minutes per week of physical
activity may not be enough to lose weight
▪ Recommend up to 90 minutes of physical activity per day
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2-10
Exercising to improve physical fitness People can obtain greater health and
wellness benefits by increasing the duration and intensity of physical activity
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
2-12
Regular physical activity promotes health and protects from chronic diseases Need physical
energy and stamina Any increase
improves health and well-being
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2-13
Health-related fitness: Physical capacities that contribute to health Cardiorespiratory endurance:
Ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high intensity; central component of health-related fitness
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Muscular strength: force a muscle produces with single maximum effort Metabolism: Sum of the vital processes
by which food energy and nutrients are made available to and used by the body▪ Greater muscle mass means
higher rate of metabolism Muscular endurance: Ability of muscle
to remain contracted or to contract repeatedly for a long period of time
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2-15
Flexibility: ability to move joints through their full ranges of motion Fat-free mass:
Nonfat component of human body, consisting of skeletal muscle, bone, and water
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Body composition: Proportion of fat and fat-free mass (muscle, bone, and water) in a body Somatotype: body-type
classification system that describes people as predominantly muscular (mesomorph), tall and thin (ectomorph), or round and heavy (endomorph)
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Skill-related fitness: Complex control of muscles and movement by the brain and spinal column; components include speed, power, agility, balance, coordination, and reaction time
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The human body is adaptable and adjusts to meet increasing demands
Short term adjustments lead to long-term changes and improvements in fitness levels Physical training: Performance of
different types of activities to produce long-term changes and improvements in the body’s functioning and fitness
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Specificity: Training principle that states that to develop a particular fitness component, one must perform exercises designed specifically for that component Well-rounded exercise program
should include exercises geared to each component of fitness
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Progressive overload: Training principle that states that placing increasing amounts of stress on the body causes adaptations that improve fitness As amount of exercise progressively
increases, fitness improves
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FITT: Frequency Intensity Time (duration) Type (mode of activity)
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Benefits of fitness are reversible Reversibility: The training principle
that states that fitness improvements are lost when demands on the body are lowered.
If a person stops exercising, 50% of fitness improvements are lost within 2 months
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2-23
There are large differences in our ability to improve fitness and perform skills
Specific genes influence body fat, strength, and endurance
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2-24
Getting Medical Clearance Exercise stress test: involves analysis
of changes in electrical activity in the heart from an electrocardiogram (EKG or ECG) taken during exercise; used to determine if any heart disease is present and to assess current fitness level
Graded exercise test (GXT): exercise test that starts at an easy intensity and progresses to maximum capacity
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Assessing yourself Assess current level of fitness for
each of the five fitness components Setting goals
Think carefully about overall goals, and be clear why you are starting a program
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Choosing activities for a balanced program Combine active lifestyle with
systematic exercise program Develop cardiorespiratory
endurance through activities that involve continuous rhythmic movements of large-muscle groups
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Balanced program Develop muscular strength and
endurance through resistance training or calisthenics
Develop flexibility by stretching major muscle groups regularly
Develop healthy body composition through sensible diet and regular exercise
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2-29
Guidelines for training Train the way you want to change Train regularly Start slowly, and get in shape
gradually▪ Beginning phase▪ Progress phase▪ Maintenance phase
Increase duration and frequency before increasing intensity
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Guidelines for training Warming up can decrease
your chances of injury Cooling down after exercise restores
circulation to its normal resting level Exercise safely
▪ Overloading your muscles and joints can lead to serious injury, so train within your capacity
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Guidelines for training Listen to your body,
and get adequate rest Cycle the volume and
intensity of your workouts Vary your training activities Try training with a partner
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Guidelines for training Train your mind Fuel your activity
appropriately Have fun Track Your progress Keep your exercise
program in perspective
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SOURCE: Progression data
from American College of Sports
Medicine. 2009.ACSM’s Guidelines for
Exercise Testing and Prescription,
8th ed. Philadelphia:
Lippincott Williams and Wilkins