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Exercise for Health and Fitness

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Complete weight training program. In order to improve fitness. Both men and women can increase strength through resistive training ... – PowerPoint PPT presentation

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Title: Exercise for Health and Fitness


1
Exercise for Health and Fitness
  • Chapter 10

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What is Physical Fitness?
  • The Ability of the body to adapt to the demands
    of physical effort in relation to both general
    health and specific activities.
  • Five components of fitness
  • Cardiorespiratory endurance
  • Muscular Strength
  • Muscular endurance
  • Flexibility
  • Body composition

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Components of Fitness
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Benefits of Exercise
  • Increases energy levels
  • Boosts the immune system and helps to prevent
    many diseases.
  • Improves Cardiorespiratory function and reduces
    chances of CV diseases.
  • Metabolism.
  • Improved Body Composition.

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Benefits of Exercise
  • Reduction of Hypokinetic diseases
  • Improves blood fat levels - improves HDLs
  • Improves blood pressure
  • Cardiorespiratory endurance
  • Reduction of certain cancers
  • Osteoporosis
  • Diabetes (Type II)
  • Improved psychological and Emotional Wellness

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Cardiorespiratory Endurance Workout
  • Pulse Rate for 20 seconds X 3
  • 220 - Age Maximum Heart Rate
  • MHR X 60 target heart rate range
  • MHR X 80 target heart rate range
  • Type of Activity - walking, jogging, swimming,
    biking C.C. skiing
  • Frequency - 3-5 days
  • Intensity - 60-80
  • Duration - 20-60 minutes

12
THR Recommendations
  • 80-90 MHR- to improve performance. No medical
    problems
  • 70-80 MHR exercise regularly on a weekly
    schedule. No medical problems
  • 60-70 MHR beginning an exercise program. No
    medical problems
  • lt60 previously sedentary, unfit, rehabilitating
    after injury,or medical problem

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Designing Your Fitness Program
  • Medical Clearance
  • Pick something you Like!!!
  • Basic Principles of physical training
  • overload principle
  • frequency
  • Intensity
  • duration

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Designing Your Fitness Program
  • Medical Clearance
  • Pick something you Like!!!
  • Cardiorespiratory endurance exercises
  • 3-5 days/week
  • 20-60 minutes
  • target heart rate
  • Flexibility exercises
  • 3-5 days/week
  • hold each stretch for 15-30 seconds

19
Designing Your Fitness Program
  • Muscular strength and endurance exercises
  • 2-4 days/week
  • do resistive exercises to increase strength
  • Exercises to develop skills required in the
    sports or activities you have chosen
  • Each workout should include a period of warm-up
    and cool-down
  • FITNESS FUN HEALTHY LIFESTYLE

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Putting Together Your Own Program
  • Set Goals
  • Select Activities
  • Make a Commitment
  • Begin and Maintain your Program
  • Record and Assess your Progress

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Designing an Exercise Program
  • Best program Health and Fun.
  • To Improve health activity should be performed
    regularly.
  • Current level should determine starting point and
    how to increase physical activity.
  • Men over 40 and Women over 50.
  • Cardiorespiratory endurance exercises should
    stress large muscle groups.

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Designing an Exercise Program
  • Duration.
  • Warm-up and Cool down.
  • Muscular Strength.
  • Muscular Endurance.
  • Common exercises - push-ups or sit-ups 3-5 times
    a week.
  • Increasing muscle strength requires doing
    resistive exercise, which is exerting force
    against machines,or own body weight.

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Two Types of Muscular Contractions
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Muscular Strength and Endurance
  • Equipment
  • Complete weight training program
  • In order to improve fitness
  • Both men and women can increase strength through
    resistive training
  • Men typically are stronger b/c of larger muscle
    mass
  • Women tend to develop more defined muscles
  • CAUTION about Supplements

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Flexibility
  • Necessary to maintain full R.O.M.
  • Static stretching NOT BOUNCING.
  • Active stretching involves stretching a muscle by
    contraction of the opposing muscle.
  • Passive stretching involves an outside force.
  • Complete flexibility workout should have -.
  • 3-5 repetitions with a count of 10-30 seconds
    each.
  • Rest for 30-60 seconds between repetitions
  • Should last around 20-30 minutes.
  • At least 2-4 times a week.

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Complete Fitness Program
  • Cardiorespiratory Endurance
  • Muscular Strength and Endurance
  • Flexibility
  • Skill Training - incorporating exercise into an
    physical activity or sport which is enjoyed

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Getting Started and Staying on Track
  • Select the best equipment you can afford.
  • Maintain a well-balanced diet and adequate
    water/fluids.
  • Manage your fitness program so that it becomes an
    integral part of your day.
  • Consistency The Key to Improvement
  • Assess your own approximate level of
    Cardiovascular endurance by checking your time
    for the 1.5 mile run/walk.

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Preventing and Managing Athletic Injuries
  • Care for injuries that may occur.
  • R.I.C.E.
  • Staying in condition
  • Warm-up and Cool down
  • Use proper body mechanics
  • Not exercising when ill
  • Use proper equipment
  • Not returning to normal exercise programs until
    injury has healed

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Thank You!!
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