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Exercise and Lifelong Fitness

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Title: Exercise and Lifelong Fitness


1
Exercise and Lifelong Fitness
  • Chapter 13

2
The Importance of Physical Activity
  • Physical Activity is defined as any movement
    that requires your large muscle groups to work.
  • Exercise, raking the leaves, mowing the lawn,
    vacuuming, etc.
  • The changes that occur due to physical activity
    are beneficial to your body, your mind, and
    social interactions

3
Why Exercise?
4
Physical Benefits of Exercise
  • Cardiovascular System
  • Receives the most benefit from exercise.
  • As the heart gains strength it pumps more blood
    with less effort
  • The number of capillaries in your muscles
    increase which may reduce blood pressure.
  • Exercise lowers blood cholesterol levels.

5
Physical Benefits of Exercise Contd
  • Weight Maintenance
  • Physical activity increases your basal metabolic
    rate.
  • Higher BMR makes it easier to remain at a healthy
    weight.
  • Healthy weights reduce the risk for developing
    diabetes, heart attack, certain cancers.

6
Physical Benefits of Exercise Contd
  • Bone strength
  • Activities should include weight bearing
    exercises to make bones become more dense and to
    reduce the risk of developing osteoporosis.
  • Balance and Coordination
  • Physical activity increase balance and
    coordination which may improve athletic
    performance.
  • It also decreases the risk of injury in
    performing everyday tasks.

7
Psychological Benefits
  • Improved self esteem.
  • Increased levels of confidence.
  • The body relaxes more after exercise.
  • Fights against depression many doctors consider
    exercise as an important part of treatment for
    depression.

8
Endorphins
  • It is physiologically impossible not to feel
    better after you exercise!

9
Social Benefits of Physical Activity
  • Exercise is an opportunity to have fun and often
    times it involves interactions with others.
    Physical activity can be a means to bond with
    family and friends.

10
The 5 Components of Fitness
11
Types of Physical Activities
  • No single exercise can improve or maintain all 5
    components of fitness so you should do a variety
    of activities.
  • Physical activities can be classified as aerobic
    or anaerobic exercises.
  • Strengthening and endurance activities can be
    further broken into isometric, isotonic, and
    isokinetic exercises

12
Physical Activity
13
Aerobic Exercise
  • Ongoing exercise that increases breathing and
    heart rates.
  • Uses large muscle groups in a rhythmical pattern
    swimming, running, walking, biking, aerobics,
    etc.
  • Must be performed at least 20 minutes 3 days a
    week to improve performance and receive any CV
    benefits.

14
Anaerobic Exercise
  • Anaerobic Exercise is described as an intense
    physical activity that lasts for a few seconds to
    a few minutes.
  • Lifting weights, sprinting, push-ups are all
    examples.
  • Most anaerobic exercises improve muscular
    strength, endurance, or flexibility.

15
Iso- exercises
  1. Isometric- an exercise where muscles contract but
    very little body movement takes place. Pushing
    your hands against one another.
  2. Isotonic- involves contracting and relaxing your
    muscles through a full range of motion. Pull-ups
    using free weights
  3. Isokinetic- muscles contract at a constant rate.
    They require fitness machines that provide
    resistance. Generally used in physical therapy.

16
Quiz
  1. T/F Physical Activity is defined as any movement
    that requires your large muscle groups to work.
  2. T/F Physical activity increase balance and
    coordination which may improve athletic
    performance.
  3. T/F Anaerobic Exercise is described as an
    intense physical activity that lasts for a few
    seconds to a few minutes.
  4. T/F Isometric- an exercise where muscles
    contract but very little body movement takes
    place. Pushing your hands against one another.
  5. T/F Cardio respiratory endurance is the most
    important component of fitness.

17
Setting Goals for Lifelong Fitness
18
Assess Your Fitness Levels
19
Assess Your Fitness Levels
20
Tips for Long Term Goals
  • Define long term goals
  • Choose activities you can do for a lifetime
  • Vary your activities
  • Combine exercises with social activities

21
Tips for Short Term Goals
  • Know what you want to improve!
  • Is it cardiorespiratory endurance, decrease body
    fat, increase lean muscle mass, improve your time
    in the mile run, etc.
  • BE SPECIFIC WITH YOUR GOALS!

22
Develop a Fitness Plan
  • Gotta make it a priority to work out and it
    must be part of your weekly agenda. Know when,
    where, and what exercises you want to accomplish
    to improve your health.

23
FITT
The success of your fitness level depends on 4
factors how often, how hard, how long you
exercise, and what type of exercise you perform.
These factors make up the FITT formula.
Frequency- how often- (3-5 days a
week) Intensity- how hard- THR or (talk
test) Time- how long- 20-30 minutes
minimum Type- aerobic or anaerobic
24
Monitor Your Progress
  • You should begin to notice physical changes in 12
    weeks.
  • Dont just monitor weight because as you gain
    strength you gain muscle muscle weights more
    than fat so you may gain weight from exercising.
  • A drop in your resting heart rate is a better
    indicator of improved fitness.
  • Alter your plan when your exercise routines are
    become too easy.

25
Phases of Exercise
  1. Warm up (5-10 min)
  2. Stretch (5-10 min)
  3. Workout (20-60 min)
  4. Cool Down (5-10 min)
  5. Stretch (5-10 min)

26
Section 2 Quiz
  1. T/F You should assess your fitness levels before
    you develop a fitness plan.
  2. T/F The F in the FITT Principle stands for the
    word frequency.
  3. T/F The talk test is a good way to measure the
    intensity level of an exercise.
  4. T/F Muscle weighs more than fat so you may gain
    weight when you begin your exercise plan.
  5. T/F Warming up should be done before stretching
    your muscles.

27
Physical Activity and Safety
  • Chapter 13
  • Section 3

28
Exercising Safely
  • Most injuries can be avoided if you get proper
    medical care, wear safety equipment, and pay
    attention to your surroundings and the weather.

29
Exercising Safely
  • Equipment- choose the right equipment for the
    activity
  • Clothing- should be comfortable and allow
    unrestricted movement
  • Footwear- should fit needs for activity, fit
    properly, and provide support and protection
  • Protective Gear- wear it when you are supposed
    to!
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