Healthy Lifestyles

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Healthy Lifestyles

• Physical Activity Concepts Essential Facts

James M. Eddy Texas AM University
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Body Measurements- Essential Facts

• Exercise can change the shape of the body but
  only within limits imposed by body types.
• endomorph
• mesomorph
• ectomorph

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Essential Facts

• Given the limits of body type, three factors
  effect shape and measurement.
• fat
• muscle mass
• muscle strength

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Essential Facts

• These three factors work together in different
  ways to effect shaping different part of the
  body.
• thighs and buttocks
• waist
• breast and chest
• muscular definition

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The Basic Measurement of Fitness-Essential Facts

• Deeper breathing and rapid heart rate are signs
  that the bodys oxygen delivery system is being
  over loaded.
• The body uses oxygen to manufacture energy. Of
  all the components of fitness, the ability of the
  body to produce energy is the most important.

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Essential Facts

• The bodys ability to take oxygen for energy is
  the main benefit of fitness.
• Just as muscles get stronger when it is used
  regularly, so does the energy network.
• The bodys ability to take oxygen for energy is
  influenced by heredity and personal training.

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The Basic Measurement of Fitness- The Fitness
Formula.

• Frequency
• Intensity
• Time

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Measuring Activity Intensity-Essential Facts

• Activity intensity is measured by heart rate. The
  target zone is the range within which activity is
  helping to improve aerobic fitness.
• The upper limit of the target zone is 200
  beats/minutes minus your age. The lower limit is
  170 beats/minute minus age.
• Figure your target zone.

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Essential Facts

• Activity is checked by taking your pulse either
  at the wrist or the neck.
• Necklift chin slightly and press the tips of
  your fingers lightly into the soft spot in the
  throatfeel the pulse. Counting the first beat as
  zero,count the beats for 15 seconds and multiply
  by four.
• Wristhold palm upwith tips of your first three
  fingers press lightly into the groove below your
  wrist just below the thumbfeel the pulsecount.
• Activity level can also be gauged subjectively.

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Cardiovascular Benefits

• Reduced resting heart rate
• Increase stroke volume
• Longer rests between heart beats
• Increased aerobic capacity
• Lowering of blood pressure
• Lowering fats in blood serum

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Body Composition Benefits

• Decrease in body fat
• Increase in muscle mass
• Control of weight
• Better physique

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Psychological Benefits

• Heightened sense of calm
• Increased ability to handle stress
• Improves total well-being
• Better body image
• Depression may be eased
• Increased perception and awareness
• Quality of life improves