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Page 1: Becoming Physically Fit

© 2009 McGraw-Hill Higher Education. All rights reserved.

Chapter Four: Becoming Physically

Fit

Page 2: Becoming Physically Fit

© 2009 McGraw-Hill Higher Education. All rights reserved.

Basic Concepts

Physical fitnessA set of attributes that people have or achieve

that relates to the ability to perform physical activity

Physical activityAny bodily movement produced by skeletal

muscles that results in energy expenditureExercise (subset of physical activity)

Planned, structured, and repetitive activity designed to improve or maintain physical fitness

Page 3: Becoming Physically Fit

© 2009 McGraw-Hill Higher Education. All rights reserved.

Four Components of Physical Fitness

1. Cardiorespiratory endurance Aerobic vs. anaerobic exercise

2. Muscular fitness Strength vs. endurance

3. Flexibility

4. Body composition

Page 4: Becoming Physically Fit

© 2009 McGraw-Hill Higher Education. All rights reserved.

Cardiorespiratory Endurance

Ability of the heart, lungs, and blood vessels to process and transport oxygen over a period of time

Produced by exercise involving continuous, repetitive movementsExamples: brisk walking, jogging, cycling

Aerobic (with oxygen) energy productionStructural and functional benefits

Page 5: Becoming Physically Fit

© 2009 McGraw-Hill Higher Education. All rights reserved.

Muscular Fitness

Strength: Ability to contract skeletal muscles to a maximal level

Endurance: Ability to contract skeletal muscles repeatedly over a long period of time

Improved by performing repeated contractions at less than maximal levels

Page 6: Becoming Physically Fit

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Flexibility and Body Composition

Flexibility: Ability of your joints to move through an intended range of motion

Body composition: The make-up of the body in terms of muscle, bone, fat, water, and minerals Fitness experts are most concerned with

percentages of body fat and fat-free weight

Page 7: Becoming Physically Fit

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Developing a Personalized Fitness Program: Key Principles

• Overload: Placing increasing amounts of stress or resistance on the body causes changes that improve fitness

• Specificity: The type of exercise must be specific to the outcome that is targeted for improvement

• Reversibility (regression): “Use it or lose it”

Page 8: Becoming Physically Fit

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Cardiorespiratory Endurance Training Factors

1. Mode

2. Frequency

3. Intensity

4. Duration

Page 9: Becoming Physically Fit

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Developing a Cardiorespiratory Endurance Program

1. Mode of activity Continuous activity Using large muscle groups Aerobic in nature Enjoyable Cross-train and/or vary activities to maintain

motivation

Page 10: Becoming Physically Fit

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Developing a Cardiorespiratory Program

2. Frequency (How often should I train?) 3-5 times/week More than 5 times/week will not create further

improvement Less than 3 times/week will not show significant

improvement

Page 11: Becoming Physically Fit

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Developing a Cardiorespiratory Program

3. Intensity (How hard should I train?) Target heart rate (THR) = Between 65% and

90% of maximum heart rate Maximum heart rate can be estimated by

subtracting your age from 220

Target heart rate range = (220 – age) x 65-90% Sample calculation for a 20-year-old:

220 - 20 = 200 x 0.65 = 130 bpm

220 - 20 = 200 x 0.90 = 180 bpm

Page 12: Becoming Physically Fit

© 2009 McGraw-Hill Higher Education. All rights reserved.

Developing a Cardiorespiratory Program

4. Duration• ACSM recommends 20-60 minutes of

continuous activity• The lower the intensity, the longer the

duration should be

Page 13: Becoming Physically Fit

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Muscular Fitness

Types of Muscular Fitness Exercises Isometric (“same length”): Muscle contraction

without movement Isotonic (“same tension”): Muscle contraction with

movement against a specific fixed resistance throughout the full range of motion

Isokinetic (“same motion”): Muscle contraction with movement against variable resistance through the full range of motion at a fixed speed

Page 14: Becoming Physically Fit

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Muscular Fitness: Equipment

Page 15: Becoming Physically Fit

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Muscular Fitness

Frequency: 2 times/weekOne set of 8-12 repetitions (10-15 repetitions for

adults over 50) of 8-10 exercises Multiple sets could provide greater benefits

Sufficient resistance to fatigue major muscle groups (legs, arms, shoulders, chest, back)

Training recommendations Isotonic or isokinetic exercises Full range of motion at a slow to moderate speed using

rhythmic breathing

Page 16: Becoming Physically Fit

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Major Muscle Groups

Page 17: Becoming Physically Fit

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Flexibility

Failure to maintain flexibility can result in reduced range of motion and injury

Two forms of stretching motions: Static stretching: Slow lengthening of a muscle

group to an extended stretch, followed by a hold of the extended position for 10-30 seconds Recommended

Ballistic stretching: A bouncing form of stretching in which a muscle group is lengthened repetitively to produce multiple quick, forceful stretches

Page 18: Becoming Physically Fit

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Flexibility Training

Stretch all major muscle groups2-3 times/weekShould be done following a warm-upStatic stretching is preferred over ballistic

stretchingHold each stretch for 10-30 seconds

Page 19: Becoming Physically Fit

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Body Composition

Measurement of percent body fat is often included in a fitness program

To reduce body fat, an exercise program should maximize caloric expenditure ACSM recommends exercise sessions expending

300-400 calories

Page 20: Becoming Physically Fit

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The Workout Routine

Warm-up (5-10 minutes of slow, gradual, comfortable movements related to the upcoming activity; can end with a period of stretching)

Conditioning (cardiorespiratory endurance, strength training, and/or flexibility workout following ACSM guidelines)

Cooldown (5-10 minutes of relaxing exercises to return the body to a resting state)

Page 21: Becoming Physically Fit

© 2009 McGraw-Hill Higher Education. All rights reserved.

Exercise and Aging

Change is gradualIndividual differences occurGreatest change is noted in

areas of complex functionHomeostatic decline occurs

with ageStay physically active to slow

physical decline

Page 22: Becoming Physically Fit

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Changes in Older Adults

Decrease in bone mass and changes in bone structure

Decrease in muscle bulk and strengthDecrease in cardiorespiratory enduranceLoss of nerve cellsDecrease hearing and vision abilitiesDecrease in sensory modalitiesSlower reaction timeGait and postural changes

Page 23: Becoming Physically Fit

© 2009 McGraw-Hill Higher Education. All rights reserved.

Exercise for Older Adults

Exercises for younger adults may be inappropriate for people over aged 50

Supervision from a certified instructor may be necessary

Physical exams are recommended before beginning a program

Well-designed programs should start slowly Recognize signs of distress

Page 24: Becoming Physically Fit

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Special Health Concerns

Low-back painAffects 4 out of 5 adults at least once in their

lifetimesMechanical (postural) problems tend to be the

main culpritRegular physical activity greatly reduces the

occurrences of low-back pain

Page 25: Becoming Physically Fit

© 2009 McGraw-Hill Higher Education. All rights reserved.

Special Health Concerns

Osteoporosis Decreased bone mass;

may lead to fractures 80% of suffers are

women Lower level of estrogen

may decrease calcium absorption

Adequate calcium and vitamin D intake; weight bearing exercise

Osteoarthritis Joint inflammation Common in older adults Often occurs in weight-

bearing joints Genetic predisposition is

also a key factor Regular physical activity

may reduce the risk for osteoarthritis

Page 26: Becoming Physically Fit

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Training Recommendations

Drink enough fluid before, during, and after activity

Wear comfortable clothing that promotes temperature regulation

Use appropriate safety equipment

Page 27: Becoming Physically Fit

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Effects of Steroids

Page 28: Becoming Physically Fit

© 2009 McGraw-Hill Higher Education. All rights reserved.

Exercise Injuries: Strategies for Prevention and Care

1. Start at a low level and progress gradually

2. If you stop exercising for an extended time, do not restart at the level at which you stopped

3. Listen to your body

4. Follow rehabilitation instructions carefully

5. Develop a preventive approach to all injuries

Page 29: Becoming Physically Fit

© 2009 McGraw-Hill Higher Education. All rights reserved.

Chapter Four: Becoming Physically Fit