Chapter 11: Improving Your Physical Fitness. HLTH 231

FITT Principle for Cardiorespiratory Fitness

-3-5 days per week of moderate to vigorous, rhythmic, continuous activity (At 64-95% of heart rate maximum. Performed for 20-60 minutes at a time) -Twenty minutes for vigorous-intensity workouts -Thirty minutes for moderate-intensity workouts -The amount of aerobic exercise is at least 150 minutes per week for moderate intensity and 75 minutes for vigorous intensity

Incorporating Physical Activity in Your Life

-Choose activities that you genuinely like -Choose activities that you are capable of doing -Start slow, plan enjoyable activities and progress to more strenuous or vigorous activities -Make physical activity part of your routine

Exercise- Reduces risk of cardiovascular diseases

-Makes cardiovascular/respiratory system more efficient; improves blood flow and eases performance of everyday tasks -Reduces triglycerides, improves cholesterol levels

Rest Periods

2-3 minutes. Rest period for strength or endurance will vary

Frequency:

2-4 days per week of exercises that train major muscle groups (Enough repetitions and sufficient resistance to improve muscular strength and endurance)

Muscular Endurance

A muscle's ability to exert force repeatedly without fatiguing or the ability to sustain a muscular contraction for a length of time -(How many repetitions you can perform, or how long you can hold a certain position)

Physical Fitness:

A set of attributes that allow you to perform moderate- to vigorous-intensity physical activities on a regular basis without getting too tired and with energy left over to handle physical or mental emergencies.

Traumatic Injuries:

Accidental and occur suddenly Include broken bones, torn ligaments and muscles, contusions, and lacerations.

Physical Activity

All body movements produced by skeletal muscles resulting in substantial increases in energy expenditure

Aerobic Exercise:

Any activity that requires oxygen to make energy

Yoga

Blends mental and physical aspects of exercise, and can improve flexibility, vitality, posture, agility, balance, coordination, and muscular strength and endurance -Focuses attention on controlled breathing and physical exercise (asanas)

Perceived Exertion

Borg's Rating of Perceived Exertion (RPE): Rating from 6 to 20 RPE of 12-16 is generally recommended for training cardiorespiratory system.

Attributes of Physical Fitness

Cardiorespiratory fitness, Muscular strength, Muscular endurance, Flexibility, Body composition

Pilates

Combines stretching with movement against resistance Teaches body awareness, good posture, and graceful body movements.

Tai Chi

Combines stretching, balance, muscular endurance, coordination, and meditation Forms: Series of positions that are performed continuously

Implementing Your Fitness Program

Develop a progressive plan: Goal is to reach 5 days per week (150 minutes total) of moderate intensity exercise. Increase intensity no more than 10% per week Beginners should increase time 5-10 minutes every week or two.

Specificity Principle

Effects of resistance training must be specific to the muscles exercised. To improve total body strength, you must include exercises for all the major muscle groups. Can typically be accomplished with 8-10 exercises You must ensure that overload is sufficient.

Exercise- Improves mental health and stress management

Feeling better about oneself and overall sense of well-being. Positive effects on stress

Use appropriate protective equipment

For some activities, choose equipment best for you and your body. For other activities, use specialized protective equipment.

Exercising in the heat can result in:

Heat Cramps: Involuntary and forcible muscle contractions that occur during or following exercise in hot and/or humid weather. Heat Exhaustion: A heat stress illness caused by significant dehydration resulting from exercise in hot and/or humid conditions. Heatstroke: A deadly heat stress illness resulting from dehydration and overexertion in hot and/or humid conditions. (Core body temperature rises to 105-110 degrees)

Intensity:

How hard your workout must be to achieve desired level of physical fitness

Time:

How many minutes or repetitions of an exercise are required at a specified intensity during any one session to attain the desired level of physical fitness

Exercise- Improves weight management

If calories expended exceed calories consumed, net result is weight loss. Direct positive effect on metabolic rate

What If I Have Been Inactive for a While?

If inactive for past few months or longer, get cleared by physician for exercise. In the initial conditioning stage, you begin at levels lower than those recommended for you.

Reversibility:

If you stop exercising, your body responds by de-conditioning

FITT Principle for Flexibility

Improving flexibility enhances efficiency of movements, enhances sense of well-being, and helps manage stress. Inflexible muscles are susceptible to injury. Flexibility reduces lower back problems and muscle/tendon injuries. Improving flexibility lowers tension and pressure on joints, resulting in less joint pain and deterioration. The most effective exercises for improving flexibility involve stretching when body is already warm.

Exercise- Reduces cancer risk

Majority of cancers are preventable and can be avoided by healthier lifestyle and environmental choices

Overcoming Common Obstacles to Physical Activity

May be real barriers, perceived barriers, personal or environmental barriers.

Exercise- Improves immunity

Mechanism is not well understood

Exercise- Reduces risk of metabolic syndrome and type 2 diabetes

Metabolic Syndrome: Includes high blood pressure, abdominal obesity, low levels of HDLs, high levels of triglycerides, impaired glucose tolerance

Exercise- Improves bone mass and reduces risk of osteoporosis

Osteoporosis: Low bone mass and deterioration of bone tissue, which increases fracture risk

Physically Inactive

Perform no physical activity or engage in less than 10 min total per week of moderate/vigorous lifestyle activities. 26.2 percent of Americans are sedentary

Exercise:

Planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness

Hypothermia:

Potentially fatal condition caused by abnormally low body core temperature. -Core body temperature drops below 95 degrees -Death if core body temperature drops between 75-80 degrees -Can arise in prolonged, vigorous exercise in 40-50 degree weather (Especially if there is rain, snow, or wind)

Health benefits of being physically active

Reduces risk of cardiovascular diseases, Reduces risk of metabolic syndrome and type 2 diabetes, Reduces cancer risk, Improves bone mass and reduces risk of osteoporosis, Improves weight management, improves immunity, Improves mental health and stress management, longer life span.

Overuse Injuries:

Result from the cumulative effects of day-after-day stresses placed on tendons, muscles, and joints during exercise. Runner's Knee: Series of problems involving muscles, tendons, and ligaments around the knee Shin Splints: Any pain that occurs below knee and above ankle in the shin Plantar Fasciitis: Inflammation of the plantar fascia

Use appropriate footwear

Running is a collision sport; force not absorbed by shoe is transmitted into foot, leg, thigh, and back. Injuries may arise from cumulative effect.

Exercise Selection:

Should be specific for the muscles and muscle groups you are targeting

Exercise- Longer life span

Significant decreases in long-term health risk resulting in significant increases in years lived.

SMART Goals

Specific Measurable Achievable Realistic Time-based

Static Stretching:

Stretching techniques that slowly and gradually lengthen a muscle or group of muscles and their tendons. Perform and hold the static stretch (10-30 seconds) at the point of tension or mild discomfort (not pain).

FITT:

Terms that describe the essential components of a program or plan to improve a parameter of physical fitness. (Frequency, Intensity, Time, Type)

Cardiorespiratory Fitness

The ability of the heart, lungs, and blood vessels to supply oxygen to skeletal muscles during sustained physical activity.

Muscular Strength

The amount of force a muscle or group of muscles can generate in one contraction -(Amount of weight that can be moved one time and no more (one time repetition maximum, 1 RM))

One Repetition Maximum (1 RM)

The amount of weight or resistance that can be lifted or moved only once

Core Strength Training

The contraction of the deep back, abdominal, and hip muscles that attack to the spine and pelvis provides the basis for support of movement for the upper and lower body and powerful movements for the extremities. (Can do various exercises, such as yoga, calisthenics, and pilates)

The Talk Test

The easiest but least scientific method of measuring cardiorespiratory exercise intensity. Moderate intensity (64-75% MHR) is a conversational level of exercise. Vigorous intensity (76-95% MHR) is where you can talk, but only in short sentence fragments and not in whole sentences.

Aerobic Capacity (Power):

The functional status of the cardiorespiratory system; the volume of oxygen the muscles consume during exercise -Maximal aerobic power (VO2max) is the maximum volume of oxygen consumed by the muscles during exercise

Target Heart Rate:

The heart rate range of aerobic exercise that leads to improved cardiorespiratory activity Maximum Heart Rate (MHR): Subtracting your age from 220 (males) or 226 (females) (Your target heart rate is somewhere between 70 and 90 percent of MHR)

Frequency:

The number of times per week you need to engage in particular exercises to achieve the desired level of fitness in a particular component

Body Composition

The relative proportions of fat and lean (muscle, bone, water, organs) tissues in the body.

Sets and Repetitions

To increase muscular strength you need higher intensity and fewer repetitions and sets. For muscular strength, use a resistance of more than 60 percent of your 1 RM performing 2-4 sets with 8-12 repetitions per set. For muscular endurance, use less than 50 percent of your 1 RM, 1-2 sets of 15-25 repetitions.

Intensity:

Using greater than 60 percent of your 1 RM for muscular strength, and less than 60 percent of it for muscular endurance

Design your exercise sessions:

Warm up-Prepare body physical and mentally (Usually 5-10 minutes long) Cardiorespiratory and/or resistance training- (At least 20-30 minutes) Cool-down and stretching- (10-15 minutes) Should gradually reduce heart rate, blood pressure, and body temperature to previous levels.

Type:

What kind of exercises should be performed to improve the specific component of physical fitness

Flexibility

ability to move joints freely through their full range of motion

Regular physical activity reduces:

the likelihood of coronary artery disease, high blood pressure, type 2 diabetes, obesity, and other chronic diseases