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Concepts of Health and Wellness

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Stresses the importance of making the workout as safe as possible. Examples ... Conditioning (Workout) 20-60 min. Cool-down (5 - 10 minutes ) Light aerobics ... – PowerPoint PPT presentation

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Title: Concepts of Health and Wellness


1
Concepts of Fitness PE 1002
2
Chapter 3
Beginning a Health-Related Fitness Program
3
Basic Considerations When Beginning a Fitness
Program
  • Identify strengths and weaknesses by physical
    assessment
  • Identify specific, realistic, attainable fitness
    goals
  • Select appropriate activities
  • Develop an appropriate exercise prescription

4
Definitions
  • Physical fitness
  • Physical activity
  • Physical exercise

5
Physical Fitness
  • Physical Fitness The capacity to adapt and
    respond favorably to physical effort.
  • Activity must be regular to maintain fitness
    levels
  • Fit individuals should be able to engage in daily
    living activities without undue fatigue.

6
Physical Activity
  • Physical Activity May include everyday tasks
    (i.e., washing car, gardening)

7
Physical Exercise
  • Physical activity that is planned, structured,
    and involves repetitive bodily movement done to
    improve or maintain physical fitness
  • 3 to 5 times per week
  • 20 to 30 minutes minimally each session

8
Beginning a Fitness Program Basic Training
Principles
  • Principle of Adaptation
  • Principle of Overload
  • Principle of Progressive Overload
  • Principle of Consistency
  • Principle of Specificity
  • Principle of Individuality
  • Principle of Hard and Easy
  • Principle of Safety

9
Principle of Overload
  • Involves a gradual increase in the frequency,
    duration, or intensity of the activity.
  • Principle of Adaptation If a specific
    physiological capacity is taxed by physical
    training on a regular basis, this physiological
    capacity will usually expand.

10
Principle of Overload General Considerations
  • Exert beyond the point of comfort, yet not to the
    point of pain or injury
  • It is best to overload, initially, with
    frequency or duration (or a combination of both)
    rather than intensity
  • Taxing the body beyond its normal load.

11
Principle of Progressive Overload
  • In order to continually benefit or improve ones
    fitness level, training intensity must be
    progressively increased
  • Rate of progression is highly individualized
  • initial fitness levels
  • age
  • nature of training activities

12
Principle of Consistency
  • For most non-symptomatic individuals, exercise
    sessions should be scheduled a minimum of 3 to 5
    times weekly.
  • Alternating days is recommended
  • Weekend warrior behavior is not consistent
    enough

13
Principle of Specificity
  • The body will adapt very specifically to the type
    and nature of training.
  • Applies to all types of training
  • Weight training
  • Cardiorespiratory training
  • Flexibility

14
Principle of Individuality
  • Two-fold perspective
  • Personal
  • Each individual has his/her own fitness levels,
    fitness objectives, and levels of enjoyment
  • Physiological
  • Varies from person to person

15
Principle of Hard and Easy
  • Easier days of training should follow after one
    to two days of hard training.
  • Allows for active recovery

16
Principle of Safety
  • Stresses the importance of making the workout as
    safe as possible.
  • Examples
  • Choosing safe routes to walk/jog or cycle
  • Walk/jog on the left side of the road
  • Wear a bicycle helmet
  • Wearing reflective clothing

17
Three Basic Elements of A Daily Exercise Session
  • Warm-up
  • 5 to 8 minute low level aerobic activity
  • 5 t0 8 minutes of stretching
  • Conditioning (Workout)
  • 20-60 min.
  • Cool-down (5 - 10 minutes )
  • Light aerobics and stretching
  • Prevents blood pooling

18
Blood Pooling
  • Causes additional stress on the heart
  • Cardiac abnormalities and arrhythmias
  • Causes dizziness or faintness

19
Benefits of Being Physically Fit
  • Lowers risk of chronic diseases and illness (CAD,
    cancer, strokes)
  • Decreases mortality rate from chronic diseases
  • Improves QUALITY of life
  • Improves posture and appearance
  • Regulates and improves all body functions

20
Benefits Contd
  • Develops greater lean body mass
  • Increases size and strength of the heart
  • Increases vascular system
  • Increases blood volume
  • Lowers resting heart rate
  • Lowers blood pressure
  • Helps prevent Type II Diabetes

21
Benefits Contd
  • Helps sleeping patterns
  • Prevents chronic back pain
  • Reduces anxiety / stress
  • Extends LONGEVITY
  • Reverses the aging process
  • Chronological age vs. functional age
  • Motivates positive lifestyle changes
  • Helps control weight

22
Economic Benefits of Being Physically Fit
  • Lower medical costs
  • Fewer insurance claims
  • Costs less to keep workers healthy than to treat
    for illnesses
  • Increased job productivity
  • Decreased absenteeism depression
  • Prevention of premature death
  • Prevention of disability
  • Reduced job turnover rate

23
Is Exercise Always Fun?
  • One should search out activities that have the
    potential to become fun.
  • The activity should be one that gives something
    back such as the feeling of accomplishment or the
    joy of playing as opposed to the grudge of
    getting through the workout.

24
Assignment
  • Read Chapter 13,
  • Prevention and Treatment
  • of Common Fitness Injuries
  • All chapter three labs will
  • be turned in with your
  • Exercise Prescription.
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