Chapter 6 Keeping Fit

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Chapter 6Keeping Fit
B. Lee Green Texas AM University
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Objectives

• Examine the extent to which people exercise and
  give reasons for low levels of exercise
• Describe the physical health benefits of exercise
• Describe the effect of exercise on psychological
  well-being
• Explain the 3 major components of fitness
  strength, flexibility, and endurance
• Differentiate between isokinetic, isotonic, and
  isometric exercises

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Objectives continued

• Differentiate between aerobic and anaerobic
  activities
• Explain the importance of intensity, duration,
  and frequency of exercise sessions
• Determine your target heart rate for exercise as
  well as your maximal heart rate
• Plan a personal fitness program including
  warm-up, conditioning, and cool-down periods
• List several tactics for maintaining a fitness
  program

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Exercise as a Part of Your Lifestyle

• Most people say they dont have time to exercise
• Exercise bodily movement undertaken to improve
  or maintain physical fitness
• Being in shape can reduce certain health risk

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Exercise as Part of Your Lifestyle
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Exercise as Part of Your Lifestyle
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Table 6.1 The Health Benefits of Exercise
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The Health Benefits of Exercise

• Helping the Heart
• Tissue Plasminogen Activator a natural enzyme
  that prevents blood clots.
• Hypertension (decrease in the number and capacity
  of capillaries) is reduced by exercise.
• High Density Lipoproteins (HDLs) called good
  cholesterol - prevents atherosclerosis.
• Low Density Lipoproteins (LDLs) called bad
  cholesterol - promotes atherosclerosis

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The Health Benefits of Exercise

• Preventing Osteoporosis
• Physical activity helps strengthen bones
  especially weight-bearing exercise.
• Osteoporosis disorder in which bone density
  decreases and bones are more likely to break.

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The Health Benefits of Exercise

• Psychological Well-Being
• Runners high a euphoric feeling due to the
  production of the hormone endorphin during or
  following exercise.
• Endorphin a hormone produced in the brain that
  helps give a sense of pleasure and satisfaction.

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The Fitness Triangle

• Physical Fitness a measure of how efficiently
  the body works.
• Three major components of fitness
• Strength
• Flexibility
• Endurance

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The Fitness Triangle

• The three components dynamically interact to
  ensure that an individual is able to
• Meet the day-to-day demands for movement of the
  body.
• Have a reserve available for unexpected events
  requiring movement.
• Reduce the risk of certain chronic and
  degenerative diseases.

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Figure 6.3 The Fitness Triangle
Figure 6.3
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The Fitness Triangle

• Strength
• Strength the extent to which you are capable of
  exerting force as needed.
• Absolute Strength the total force an individual
  can exert in one effort when flexing muscles,
  measured in pounds.
• Relative Strength a measure of strength
  determined by dividing absolute strength by body
  weight.

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The Fitness Triangle

• Strength
• Isokinetic Exercises slow-moving contractions
  throughout a full range of movement against a
  constant resistance.
• Isotonic Exercises the contraction of muscles
  against a movable resistance.
• Isometric Exercises the contraction of muscles
  against an immovable object.

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The Fitness Triangle

• Flexibility
• The range of movement an individual can achieve
  around a joint or group of joints
• Flexibility reduces the chance of injury to
  muscles and joints.
• Flexibility promotes muscle elasticity, which
  increases agility.

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The Fitness Triangle

• Endurance and Aerobic Capacity
• Endurance the ability to sustain vigorous
  exercise for a period of time.
• Aerobic Capacity usually expressed as maximal
  oxygen uptake, or VO2 max.
• Aerobic with oxygen a process of energy
  production through which carbohydrates, fats, and
  proteins are used to produce energy.
• Anaerobic without oxygen the process of
  energy production in which surges of energy are
  needed for a brief amount of time.

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Fitness Through Exercise

• Exercise Intensity how hard you exercise -
  indicated by heart rate.
• Exercise Duration the length of time a person
  exercises.
• Exercise Frequency how often an exercise is done.

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Fitness Through Exercise

• Monitoring Your Exercise Intensity
• Resting Heart Rate the number of heart beats per
  minute in a resting state.
• Training Effect the increased heart efficiency,
  produced by exercising for a sufficient duration
  and intensity.
• Maximal Heart Rate the maximum number of heart
  beats per minute that should be reached during
  exercise.
• Target Heart Rate Range heart activity high
  enough to bring about a training effect and low
  enough to be safe.

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Planning and Maintaining a Personal Fitness
Program

• Three Phases of Exercise
• Warm-Up Period where the body becomes prepared
  for exertion.
• Conditioning Period where a training effect is
  reached and maintained.
• Cool-Down Period where the intensity is reduced
  and the body recovers partially from the
  conditioning period.

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Planning and Maintaining a Personal Fitness
Program

• Raising Your Safety Consciousness
• When creating an exercise program, remember the
  risks for the following conditions
• Degenerative Joint Disease or Osteoarthritis
• Hypothermia

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Figure 6.4 Planning and Maintaining a Personal
Fitness Program
Figure 6.4
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Planning and Maintaining a Personal Fitness
Program

• Patience and Adherence
• Establish baseline data to monitor subtle
  improvements.
• Find an activity you will enjoy and stick with it.

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Planning and Maintaining a Personal Fitness
Program

• Tactics for Maintaining a Fitness Program
• Choose an activity that you like and in which you
  feel competent and safe doing.
• Set a regular time and place for your exercise.
• Establish realistic goals that you can achieve.
• Dont be pressured into an exercise program that
  you cannot afford.
• Alternate the physical activity so as not to
  become bored.

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Planning and Maintaining a Personal Fitness
Program

• Tactics for Maintaining a Fitness Program
• Be aware of physical activities you can do as
  part of your day-to-day living.
• Avoid injuries by not overdoing your exercise
  program.
• Feel good about what you are doing.
• Guard against giving yourself excuses for not
  exercising.