Personal%20Fitness:%20Improving%20Your%20Health%20Through%20Exercise

1
Chapter 9

• Personal Fitness Improving Your Health Through
  Exercise

2
The Benefits of Physical Activity

• PHYSICAL WELL BEING
• FOR
• ALL SHAPES AND SIZES

3
WEIGHT LOSS IN A BOTTLEHealth Express USA.

• Fat Absorber with Binditol
• (500mg/90cap.)
• The all natural Fiber Complex with Glucosamine
  absorbs the fat you eat during a meal while its
  still in the digestive system.

4
Most effective in..

• weight control when
• used in conjunction with
• a calorie reduced diet
• and exercise
• program.

5
BODY COMPOSITIONthe stuff we are made of

• Genetic Predisposition
• Body Composition
• Endomorphs
• Tend to store adipose tissue
• Mesomorphs
• Tend to be muscular
• Ectomorphs
• Tend to be thin

• Lean Body Mass
• muscle
• Adipose tissue
• Water / Bones/ Connective tissue/ Nerves and
  other stuff

6
ENERGY SYSTEMS
ATP-CP Immediate Fast ATP/CP Creatine Phosphate
0 to 10s
Non-Oxidative Muscle glucose glycogen Rapid 10s
to 90s
Oxidative Fats, CHO, Proteins lt 2 min. slower
steady state endurance
7
Energy Systems
System and Relative Use
Oxidative
Non Oxidative
ATP-CP
0 5s 10s 60s 120s Long Duration
8
Energy Systems ???
9
Sympathetic Nervous System Speeding up the
Body.
Parasympathetic Nervous System Slowing the Body
Down...
10
HEALTH STYLE?????
11
Physical HealthPersonal Physical
CharacteristicsOverall Health and Physical Well
BeingBody ImageStress ManagementAttitudeExerc
iseActive LivingNutrition
12
Lifestyle ISYour ResponsibilityLife is Long -
Live Healthy

• Choices to Make
• Food
• Activity
• Stress

13
What You Do Today! Will Have a Profound Effect
on Your Future Health Health Style

• Osteoporosis
• Diabetes
• Heart Disease
• Stroke
• Obesity
• Stress
• Etc., etc.,etc.

14
Benefits of Exercise

• risk of CHD
• hypertension
• blood lipid / lipoprotein profile
• cardiac function
• smoking reduction
• weight management
• diabetes
• musculoskeletal disorders

• Stress management
• Bone mineral status,
• and many more

15
Overcoming Inactivity

• Inertia
• Movement
• More Activity
• Fun
• Group activity
• Support
• Life Long

16
REASONS TO EXERCISEand other considerations

• Overall Health Benefits
• Fun
• Social
• Accomplishment
• Energy
• Self-esteem
• Body Image
• Stress Management
• Lifelong participation

• drive for thinness
• drive for muscularity
• obsession
• only body image concerns
• while restricting nutrition
• perceive the need for performance enhancing
  substances

17
Principles of Training

• Balanced exercise
• Maintenance
• over-training

• Individuality
• Specificity
• Progressive overload
• Rate of Adaptation Plateau - Ceiling Effect
• Rest
• Reversibility

18
F.I.T.T. Aerobic Training

• Frequency - 3 to 5 times per week
• Intensity - 55 to 85
• of predicted heart rate
• Time - 20 to 60 minutes per session.
• Type(mode)- walking, running, swimming, cycling,
  hiking.., etc.

19
(No Transcript)
20
(No Transcript)
21
(No Transcript)
22
(No Transcript)
23
THE HEART

• Size of Fist
• Pumps 5 Liters of Blood Each Minute
• 4 Chambers
• Heart Rate (bts/minute)
• Intensity Dependent
• Resting
• Sub-maximum
• Maximum

24
Heart Calculations

• Stroke Volume (ml/bt)
• Cardiac Output (SV)(HR)
• Maximum Heart Rate
• Predicted Max. Heart Rate
• Predicted Exercise HR
• Lower (60)
• Upper (90)

25
The Lungs

• Anatomy of Passage Way
• O2 and C02 Exchange
• Lung Function Tests
• Air - Approximately
• Nitrogen 79
• Oxygen 21
• Carbon dioxide 0.4
• Mechanics of Breathing

26
(No Transcript)
27
F.I.T.T. Strength and Endurance Training

• Frequency -
• Strength - 1 to 3 times per week
• Endurance - 3 to 5 times per week
• Intensity
• Strength - Lift 4 to 8 repetitions
• Approximately 50 to 80 Max.
• Endurance - 15 to 30 repetitions 25 to 50 Max.

28
Bones Joints

• Functions
• Locomotion
• Manipulation
• Protection
• Marrow - Red Blood Cell Production
• Support Mechanism

29
(No Transcript)
30
(No Transcript)
31
(No Transcript)
32
TYPE - Target Muscle Groups

• Select appropriate exercises for the specific
  muscle groups
• Train reciprocating muscle groups
• Balance

33
Time

• Allow body to adapt
• 6 to 8 weeks
• increase slowly
• rest between sets or alternate upper and lower
  body

34
(No Transcript)
35
We Are, What We Are!!!

• Achieve your potential

36
This May Not Be Your Genetic Inheritance
37
The Principles of Exercise Apply to everyone but
Individual EFFECTS will VARY

• LIMITATIONS
• TO Training
• Aerobic Activity
• Strength Endurance
• Flexibility
• Anaerobic Training

38
Fitness Equipment / Safety

• Buy Appropriate SHOES
• Wear Comfortable Clothing
• TOO HOT! TOO COLD!
• Run and Walk with a Friend
• More fun, safer, support system
• Night Time stay to the well lit areas
• Seek Expert Fitness Advice.

39
Keep Your Plan Manageable,Flexible,Varied and Fun

• Start at a level suited for you
• ask for help from an exercise professional
• Its OK to miss a session
• Mirrors and Scales
• Rest when youre tired
• Plan for the rest of your life
• Eat ( Good or Bad Food)
• moderation, balance and personal taste

40
Getting Started

• Goals
• with a specific goal in mind design a program
  with a certified exercise expert!
• Type of Program
• endurance vs. Strength or a
• combination
• Consider ergometers
• stair climbers, bikes, rowers for endurance

41
Muscles

• Contract - All or Nothing
• Work Reciprocally
• Adapt to Stress
• Strength, Endurance, Posture
• Smooth - Involuntary
• blood vessels / digestive
• Skeletal - Voluntary
• biceps / triceps
• Cardiac - spontaneous
• heart

42
Improving Muscular Strength and Endurance

• Muscular Strength
• The amount of force that a muscle is capable of
  exerting
• One Repetition Maximum (1RM)
• Muscular Endurance
• A muscles ability to exert force repeatedly

43
Principles of Strength Development

• Tension Principle
• muscular tension
• the strength gain
• . Weight lifting is one method..
• Weight machines (pulleys cables), riding a bike
  up a hill
• all methods work

44
Resistance Exercise Program

• Part of a FITNESS Program to improve muscular
  strength and endurance
• Goal - HYPERTROPHY

45
Muscle Action

• ISOMETRIC M.A.
• Force without movement
• ISOTONIC M.A.
• Force with movement
• Concentric M. A.
• Eccentric M. A.
• Best Results a Combination.

46
ISOKINETIC M.A.

• The Rate of M.A. is predetermined
• 600 / S, 900/S, 1800 / S
• Degrees per Second
• Force does not change the rate
• Cybex Rehabilitation Machine - very expensive,
  specialized,
• therapeutic uses

47
Methods of Providing Resistance

• Body Weight Resistance
• sit-ups, push -ups, pull - ups
• (both concentric and eccentric m.a.)
• Fixed Resistance
• constant absolute resistance
• (barbells and dumbbells)
• Biomechanics - joint angles and
• applied force

48
Methods of Providing Resistance

• Variable Resistance
• Nautilus
• Distributes the load to to the
• muscles so that at each angle the load (weight)
  lifted is altered
• Accommodation
• Resistance changes in response
• to the force - speed is kept constant

49
Be Kind to Your Muscles

• Warm-up Activity Readiness
• Increase body temperature, heart rate
• metabolic pathways, etc.
• improves muscle performance
• specific appropriate stretching
• Cardiovascular Conditioning
• Frequency/ Intensity / Type/ Time
• Strength Training / Endurance Training
• Progressive, specific appropriate
• Cool Down Flexibility

50
Your Active Life Plan

• Are you ready to start a program?
• Health, Injuries, Attitude, reasons to exercises
• Select activities that you like to do.
• Walking, swimming, running, step class, aerobic,
  skating, skiing, cycling rowingetc,etc..
• Resistance Training
• Weight Training / Body as Resistance
• sit-ups, push-ups, free weights and wt.
  Machines..they all work
• Include
• Warm-up / stretching aerobic conditioning,
  strength/endurance training and flexibility
  improvements

51
Be Realistic and Honestwith Yourself