Chapter 11 Physical Fitness

		Physical Fitness
	Overview	Physical activity is one of the best ways to prevent risk of early disease and death. Regular activity is taken by less than one out of four American adults. Chapter eleven will provide you with the information necessary to develop an exercise program which can improve or maintain your level of fitness throughout your life.
	Chapter Outline	Benefits of regular physical activity Components of Physical Fitness Aerobic Exercise Programs Flexibility programs Muscular fitness programs Avoiding fitness injuries
	Lecture Outline	Benefits of regular physical activity Changes in the cardiovascular system Improved function of the heart Improved blood chemistry ( increase in HDL cholesterol) Reduction of Hypertension Changes in the Muscle and Skeletal Systems Increase in muscle strength, size, and endurance Decreased risk of osteoporosis Changes in body composition Increase in muscle mass Decrease in body fat Reduction in body fat counters Type II diabetes Reduction in Morbidity and delayed Mortality Improves immune system reducing morbidity Improves longevity delaying mortality Reduces harmful effects of stress that may promote morbidity Components of Physical Fitness, Guidelines, and Design Components of Physical Fitness Guidelines (fitness for life) Activity Pyramid Exercise for Health and Fitness Designing Fitness Activities ( F.I.T.T. ) F requency I ntensity T ime (duration) T ype (mode) Aerobic Exercise Programs Cardiovascular (CV) fitness defined Measuring CV fitness Exercise Testing Clinical - oxygen consumption (V02 max ) Field - Walk / run tests, bike, step, etc., Exercise Prescription Frequency days per week Intensity (max HR vs. Karvonnen formula [heart rate reserve ] ) Time duration of exercise session Type aerobic ( running, walking, stair-stepping, cycling, etc..,) Flexibility Programs Flexibility defined Reduction of chronic back pain Reduction of movement related injuries Maintain joint health improved flexibility places less stress / wear on joints Measuring Flexibility Range of Motion (ROM) Exercise Prescription Frequency > 3 days / week Intensity " Feel " the stretch No pain Time hold the stretch ( > 15 seconds ) Type (see Figure 11.3, p.285) Static Ballistic Active Passive PNF Muscular Fitness Programs Muscular Fitness defined Muscular Strength Muscular Endurance Principles Overload Specificity of Training Muscular Activity Concentric Eccentric Isometric Outcomes muscle hypertrophy increase lean body mass = increased metabolism reduction in movement related injuries prevention of osteoporosis Measuring muscular fitness Repetition Maximum (RM) Exercise Prescription Frequency > 3 days / week Intensity Strength > 50 % of RM Endurance < 40 % of RM Time Strength Sets = 2-3; Reps = < 12 Endurance Sets = 2-3; Reps = > 15 Type (see Figure 11.3, p.285) Resistance of Body Mass Calisthenics Resistive Tubing Weight Machines Free Weights Avoiding Fitness Injuries Causes Overtraining Traumatic Prevention Exercise clothing regulation of body temperature promotes ROM appropriate footwear Exercise Equipment Sport specific protective equipment Common overuse injuries Plantar fasciitis Shin-splints Runner's knee Other fitness injuries Treatment of Fitness Injuries R. I. C. E. Exercise Precautions Hot Environment Heat Illness Heat Cramps Heat Exhaustion Heat Stroke Cold Environment Hypothermia
	Web Resources	American Council on Exercise American College of Sports Medicine Just Move
	Self-help Works
		Want to design your own exercise program? ( see Take Charge Worksheets 11.2 - 11.4; " Progressive Exercise Program, Aerobic Exercise Log, and Weight Training and Stretching Log ", pp. 195-200 ) * There are also practice tests for Chapter One on pp. 205-208.