Chapter 6: Exercise for Health and Fitness
Endurance Training
-Exercise intended specifically to improve cardiorespiratory endurance; usually involves prolonged, large muscles, dynamic exercise -makes the heart stronger and improves the function of the entire cardiorespiratory system
Osteoporosis
-a disease that results in loss pf bone density and poor bone strength -weight bearing exercise helps build bone during childhood, the teens , and 20s -strength training and impact exercise can increase bone density -calcium and vitamin D are important for strong bones -too much exercise can depress levels of estrogen, which helps maintain bone density, therefore leading to bone loss
More Efficient Metabolism
-a physically fit person can more efficiently generate energy and regulate hormones -exercise protects cells from damage by free radicals, which are destructive chemicals produced during normal metabolism, and from inflammation caused by high blood pressure or cholesterol, nicotine, and overeating
Electrocardiogram (ECG or EKG)
-a recording of the electrical activity of the heart
Cardiovascular Disease
-a sedentary lifestyle is one of the 6 major risk factors -other risk factors includes smoking, abdominal blood fats, high blood pressure, diabetes, and obesity -most of these factors are linked by a group of symptoms called metabolic syndrome -symtoms include insulin resistance, high blood pressure, abnormal blood fats, abdominal fat deposits, type 2 diabetes, blood clotting abnormalities, and blood vessel inflammation -exercise positively effects the risk factors of CVD
For Youth 12-17
-accumulate at least 60 minutes of moderate to vigorous intensity physical activity daily -vigorous intensity: ate least 3 days per week -strengthening: at least 3 days a week
For Children 5-11
-accumulate at least 60 minutes of moderate to vigorous intensity physical activity daily -vigorous-intensity: at least 3 days a week -strengthening: at least 3 days a week
Resistance Exercise
-activities that force muscles to contract against increases resistance
Physical Activity
-any body movement carries our by the skeletal muscles and requiring energy
Physical Activity and Exercise
-at all ages, Canadian males are more active then females
Medical Clearance
-can use the Physical Activity Readiness Questionnaire --see whether you are in this group -diabetes, asthma, heart disease, and extreme obesity are conditions that may call for a modified program -may need to get an electrocardiogram
Improved Cardiorespiratory Functioning
-during exercise, the body must work harder to meet the body's demand for oxygen -regular endurance exercise improves the functioning of the heart and the ability of the cardiorespiratory system to carry oxygen to body tissues -affects the health of your arteries, keeping them from stiffening or clogging with plaque and reducing the risk of cardiovascular disease -improves sexual function and general vitality
Learning and Memory
-exercise enhances the formation and survival of new cells and the connections between nerves, which in turn improves memory
Synovial Fluid
-fluid found within many joints that provides lubrication and nutrition to the cells of the joint surface
Cardiorespiratory Endurance Exercise
-frequency --3-5 days/ week -intensity --want to increase maximal oxygen consumption --beneficial effects occur at lower heart rates with a much lower risk of injury -time --20-60 minutes is recommended -the warm up and cool down --warm up helps spread synovial fluid throughout the joints --warm should include low intensity movements --cooling down restores the body circulation to its normal resting condition
Improved Body Composition
-healthy body composition means that the body has a high proportion of fat-free mass and a relatively small proportion of fat -too much body fat is linked to heart disease, cancer, and diabetes -endurance exercise increases daily calorie expenditure -strength training increases muscle mass -can help with loosing fat -physical activity reduces the risk of premature death, regardless of its effect on body composition
Cardiovascular Disease- Blood Fat Levels
-high concentrations of lipids (cholesterol and triglycerides) are linked to heart disease because they contribute to the formation of fatty deposits on the lining of arteries -cholesterol carried by low density lipoproteins sticks to the walls of coronary arteries -high density lipoproteins pick up excess cholesterol in the blood stream and carry it back to the liver for excretion from the body -high levels of HDL and low levels of LDL are associated with lower risk of CVD
Benefits of Exercise
-improved cardiorespiratory functioning -more efficient metabolism -improved body composition -disease prevention and management -improved psychological and emotional wellness -improved immune function -prevention of injuries and low back pain improved wellness for life
Disease Prevention and Management
-includes cardiovascular disease, cancer, osteoporosis, and type 2 diabetes
Prevention of Injuries and Low-Back Pain
-increased muscle strength provides protection against injury because it helps people maintain good posture and appropriate body mechanisms
Cardiovascular Disease- Coroner Heart Disease
-involves blockage of one of the coronary arteries -exercise directly interferes with the disease process that causes coronary artery blockage --it also enhances the function of cells lining the arteries that help regulate blood flow
Improved Immune Function
-moderate endurance exercise boosts immune function -excessive training depresses it
Exercising to Improve Physical Fitness
-more vigorous activity is needed to improve physical fitness; moderate physical activity alone is not enough
Cardiovascular Disease- Stroke
-occurs when a blood vessel leading to the brain is blocked or ruptures, often through the same disease process that leads to heart attacks -regular exercise reduces the risk
A Caution About Supplements
-over the counter supplements are not careful regulated, and their long term effect have not been systemically studied
Improved Physiological and Emotional Wellness
-people who are physically active experience many social, psychological, and emotional benefits -reduced stress -reduced anxiety an depression -improved self image -learning and memory -enjoyment
Skill-Related Fitness
-physical abilities that contribute ton performance ion a sport or activity -includes speed, power, agility, balance, coordination, reaction time -tends to be sport specific
Reduced Stress
-physical activity provides protection against the effects of stress that have been linked to poor cardiorespiratory health -endurance exercise decreases secretion of hormones and neurotransmitters triggered by emotional stress
Health-Related Fitness
-physical capabilities that contribute to health, including cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and the body composition
Increasing Physical Activity to Improve Health and Wellness
-physical inactivity is a serious risk factor for premature death, chronic disease, and disability -new guidelines for Canadian adults recommended strength training activities t least two days per week, and recommend moderate intensity to vigorous intensity physical activity most days per week -each session of physical activity must be at least 10 minutes, and adults must accumulate a total of at least 150 minutes per week
Exercise
-planned, structured, repetitive movement of the body intended to improve or maintain physical fitness -factors are a function of both genetics and behaviours -improves physical fitness
Type 2 Diabetes
-prone to heart disease, blindness, and severe problems of the nervous and circulatory systems -exercise prevents type 2 diabetes --burns excess sugar and makes cells more sensitive to insulin
Cardiovascular Disease- High Blood Pressure
-regular endurance exercise reduces high blood pressure -strength training also reduces it
Cancer
-relationship between increased exercise and decreased risk of cancer --speeds up the movement of food through the gastrointestinal tract, lowering blood insulin levels, enhancing immune function, and reducing blood fats -exercise reduces the risk of colon cancer, and maybe breast cancer
For Adults 18-64
-should accumulate 150 minutes of moderate to vigorous intensity aerobic physical activity per week, in bouts of 10 minutes or more -strengthening: 2 days or more
For Older Adults 65 Years and Older
-should accumulate 150 minutes of moderate to vigorous intensity aerobic physical activity per week, in bouts of 10 minutes or more -strengthening: 2 days or more
Individual Differences
-specific genes influence the capacity to alter body fat, strength, and endurance -men tend to have a higher endurance capacity than women because of higher testosterone levels and lower level of body fat
Specificity
-specifically designed fro that component -well rounded program
Basic Principles of Physical Training
-specificity -progressive oevrload -reversibility -individual differences
Muscular Endurance
-the ability of a muscle or group of muscles to remain contracted or to contract repeatedly for a long time -depends on the size of muscle cells, the ability of muscles to store fuel, and the blood supply to muscles -important for good posture an injury prevention
Cardiorespiratory Endurance
-the ability of the body to perform perform prolonged, large muscle, dynamic exercise at moderate at high levels of intensity -when cardiorespiratory fitness is low, the heart has to work hard during normal daily activities and may not be able to work hard enough to sustain high intensity physical activity in an emergency -poor cardiorespiratory fitness is liked with heart diseases, diabetes, colon cancer, stroke, depression, and anxiety -cardiorespiratory endurance training conditions the heart -as cardiorespiratory fitness improves, related physical functions also improve, including; the heart pumps more blood per heartbeat, resting heart rate slows and resting blood pressure decreases etc.
Flexibility
-the ability to move joints through their jul range of motion -depends on joint structure, the length and elasticity of connective tissue, and nervous system activity
Muscle Strength
-the amount of force a muscle can produce with a single maximum effort -depends on the site of muscles cells and the ability of nerves to activate muscle cells -greater muscle mass makes possible a higher rate of metabolism and faster energy use, which can help to maintain body weight
Overload
-the amount of stress placed on the body; a gradual increase in the amount of overload causes adaptations that improve fitness
Isotonic (dynamic) Exercise
-the application of force with movement
Isometrical (static) Exercise
-the application of force without movement
Reversibility
-the body adjusts to lower levels of physical activity in the same way it adjusts to higher levels -the training principle that fitness improvements are lost when demands in the body are lowered
Maximal oxygen Consumption
-the body maximum ability to transport and use oxygen
Fat-Free Mass
-the nonfat component of the human body consisting of skeletal muscle, bone, and water
Body Composition
-the proportion of fat and fat free mass in the body -healthy body composition involves a high proportion of fat free mass and an acceptably low level of body fat, for given age and sex
Target Heart Rate Range
-the range of heart rates within which exercise yields cardiorespiratory benefits
Increasing Physical Activity to Manage Weight
-these guidelines call for more daily physical activity than the guidelines designed for general health promotion -recognize that for people who need to prevent weight gain, loss weight, or maintain weight loss, 150 minutes of physical activity each week may not be enough
Types of Strength Training Exercises
-to increase muscular strength and endurance, you must do resistance exercise -isometrical exercise -isotonic exercise
Designing Your Exercise Program
-two primary characteristics: promoted your health, and its fun for you -if you are sedentary, start at the bottom of the pyramid and work your way up
Progressive Overload
-when the amount of exercise is increases, fitness continues to improve -too little exercise will have no effect on fitness; too much can lead to injury -the right amount depends on your current level of fitness, your fitness goals, and the fitness components being developed -the amount of overload needed to maintain or improve a particular level of fitness is determined in four dimensions: frequency, intensity, time, and type
Physical Fitness
the body's ability to respond or adapt to the demands and stress of physical effort -some components are related to specific sports or to general health
