PHED 2022- Invitation to Health: Live It Now! Brief 9e

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An Invitation to Health: Building Your Future, Brief Edition, 9e
Dianne Hales
The Joy of Fitness
7

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After reading this chapter, the student
should be able to:
• Explain the relationship between the
dimensions of health and physical fitness
• Summarize the health risks of inactivity
and the need for physical exercise
• Outline the government’s physical activity
recommendations
Objectives

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• Discuss the overload, FITT, and
reversibility principles of exercise
• Specify methods to improve
cardiovascular fitness
• Explain the significance of muscular
fitness
• Compare static and dynamic flexibility
Objectives (cont’d.)

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• Summarize the benefits of mind–body
approaches to physical fitness and
wellness
• Identify the causes and treatment of low
back pain
• Discuss the nutritional requirements of
athletes
• Specify the precautions for preventing
exercise-related problems
Objectives (cont’d.)

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• Ability to meet daily energy needs
• Energy reserves to handle unexpected
physical demands
• Protecting yourself from potential health
problems
What Is Physical Fitness?

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• Cardiorespiratory fitness
– Heart’s ability to pump blood effectively
• Metabolic fitness
• Muscular strength and endurance
• Flexibility
– Joint range of motion
• Body composition
– Relative amounts of fat and lean tissue
Components of Physical Fitness

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• Exercise involves planned, structured
body movement
– Intent: improve physical fitness
• Many benefits of exercise
– Examples: stronger heart, denser bones,
more efficient digestion, and increased
metabolism
– Physical activity increases life span by 1.3 to
5.5 years
Physical Activity and Exercise

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• All adults should avoid inactivity
• Exercise recommendations for adults
– 150 minutes a week moderate-intensity
– 75 minutes high-intensity
– Increase aerobic to 300 minutes per week
– Muscle strengthening two or more days per
week
Physical Activity Guidelines for
Americans

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• The body adjusts to meet physical
demands
• Overload principle
– Provide a greater stress on the body than
usual
– Increase the demands progressively
– Specific to each body part independently
The Principles of Exercise

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• Acronym for dimensions of progressive
overload
– Frequency
– Intensity
– Time
• Duration of exercise, particularly cardiorespiratory
– Type
• Which body parts are stressed
FITT

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• Types of exercise
– Aerobic
• Improves cardiorespiratory endurance
– Anaerobic
• Usually short term, high-intensity
• Amount of oxygen taken in cannot meet activity
demands
• Creates oxygen deficit
• Measuring heart rate: method to monitor
intensity
Improving Cardiorespiratory Fitness

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• Muscular strength
– Maximum force a muscle or muscle group can
generate for one movement
• Muscular endurance
– Capacity to sustain repeated muscle actions
• Low muscle strength
– Emerging risk factor for major causes of death
in young adults
Building Muscular Fitness

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• Static flexibility
– Ability to assume and maintain a position at
the end of a joint’s range of motion
• Dynamic flexibility
– Ability to move a joint quickly and fluidly
through entire range of motion
• Some benefits of flexibility
– Injury prevention, relief of muscle strain and
soreness after exercise, relaxation, and
improved posture
Becoming More Flexible

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• Some benefits of yoga
– Improved flexibility
– Stronger, denser bones
– Enhanced circulation
– Stress relief
• Pilates
– Strengthening the core muscles
• T’ai Chi
– Meditation in motion
Mind-Body Approaches

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• Low back pain a leading cause of disability
– More women than men affected
– Most common between ages 20-55
• Low back pain treatment approaches
– Physical therapy
– Anti-inflammatory medication
– Strengthening the core muscles
Keeping Your Back Healthy

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• Athletes have increased energy
requirements
– Carbohydrates particularly important
– Including the right types of fat can improve
athletic performance
• Exercise three to four hours after a large
meal
– One to two hours after a small one
• Water is especially important
Sports Nutrition

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• Get proper instruction
• Use good equipment
• Warm up and cool down
• Use protective equipment
• Take each outing seriously
• Never combine alcohol or drugs with sport
• Be alert to temperature symptoms
Safe and Healthy Workouts