Chapter 9
Personal Fitness: Improving Your
Health Through Exercise

The Benefits of Physical
Activity

WEIGHT LOSS IN A BOTTLE
Health Express USA….
Fat Absorber with Binditol
• (500mg/90cap.)
• The all natural Fiber
Complex with
Glucosamine absorbs the fat you eat during a meal while it’s still in the digestive system.

Most effective in…..
weight control when used in conjunction with a calorie reduced diet and exercise program.

BODY COMPOSITION
“the stuff we are made of”
Genetic Predisposition
Body Composition
Lean Body Mass
• muscle
• Adipose tissue
•
Water / Bones/
Connective tissue/ Nerves and other stuff
Endomorphs
• Tend to store adipose tissue
Mesomorphs
• Tend to be muscular
Ectomorphs
• Tend to be thin

ENERGY SYSTEMS
ATP-CP
Immediate
Fast
ATP/CP
Creatine
Phosphate
0 to 10s
Non-Oxidative
Muscle glucose glycogen
Rapid
10s to 90s
Oxidative
Fats, CHO,
Proteins
< 2 min.
slower steady state endurance

Energy Systems
Oxidative
System and
Relative
Use
Non Oxidative
ATP-CP
0 5s 10s 60s 120s Long Duration

Energy Systems ???

Parasympathetic Nervous System
Slowing the Body Down…...
Sympathetic Nervous System
Speeding up the Body……….

HEALTH STYLE
?????

Physical Health
Personal Physical Characteristics
Overall Health and Physical Well Being
Body Image
Stress Management
Attitude
Exercise
Active Living
Nutrition

Lifestyle IS
Your Responsibility
Life is Long - Live Healthy
• Choices to Make
• Food
• Activity
• Stress

What You Do Today! Will Have a Profound
Effect on Your Future Health & Health
Style
•
Osteoporosis
•
Diabetes
•
Heart Disease
•
Stroke
•
Obesity
•
Stress
•
Etc., etc.,etc .

Benefits of Exercise
• risk of CHD
• hypertension
• blood lipid / lipoprotein profile
• cardiac function
• smoking reduction
• weight management
• diabetes
• musculoskeletal disorders
•
Stress management
• Bone mineral status, and many more

Overcoming Inactivity
• Inertia
•
Movement
• More Activity
•
Fun
• Group activity
•
Support
• Life Long

REASONS TO EXERCISE and other considerations
• Overall Health
Benefits
•
Fun
•
Social
•
Accomplishment
•
Energy
•
Self-esteem
•
Body Image
•
Stress Management
•
Lifelong participation
• drive for thinness
• drive for muscularity
• obsession
• only body image concerns
• while restricting nutrition
• perceive the need for performance enhancing substances

Principles of Training
• Individuality
•
Specificity
• Progressive overload
•
Rate of Adaptation
Plateau - Ceiling
Effect
•
Rest
•
Reversibility
• Balanced exercise
•
Maintenance
• over-training

F.I.T.T. Aerobic Training
•
Frequency - 3 to 5 times per week
•
Intensity - 55 to 85%
• of predicted heart rate
•
Time - 20 to 60 minutes per session.
•
Type(mode)walking, running, swimming, cycling, hiking.., etc .

THE HEART
• Size of Fist
•
Pumps 5 Liters of
Blood Each Minute
•
4 Chambers
•
Heart Rate (bts/minute)
•
Intensity Dependent
•
Resting
•
Sub-maximum
•
Maximum

Heart Calculations
• Stroke Volume (ml/bt)
•
Cardiac Output
(SV)(HR)
•
Maximum Heart Rate
•
Predicted Max. Heart
Rate
•
Predicted Exercise HR
•
Lower (60%)
•
Upper (90)

The Lungs
• Anatomy of Passage Way
• O2 and C02 Exchange
• Lung Function Tests
• Air -
Approximately
• Nitrogen 79%
• Oxygen 21%
• Carbon dioxide 0.4%
• Mechanics of Breathing

F.I.T.T.
Strength and Endurance Training
Frequency -
Strength - 1 to 3 times per week
Endurance - 3 to 5 times per week
Intensity
Strength - Lift 4 to 8 repetitions
Approximately 50 to 80%
Max.
Endurance - 15 to 30 repetitions 25 to 50%
Max.

Bones Joints
Functions:
•
Locomotion
• Manipulation
•
Protection
• Marrow - Red
Blood Cell
Production
•
Support
Mechanism

TYPE - Target Muscle Groups
•
Select appropriate exercises for the specific muscle groups
•
Train reciprocating muscle groups
•
Balance

Time
• Allow body to adapt
•
6 to 8 weeks
• increase slowly
• rest between sets or alternate upper and lower body

We Are, What We Are!!!
• Achieve your potential

This May Not Be Your Genetic
Inheritance

The Principles of Exercise
Apply to everyone but Individual EFFECTS will VARY
LIMITATIONS
TO Training
Aerobic Activity
Strength + Endurance
Flexibility
Anaerobic Training

Fitness Equipment / Safety
• Buy Appropriate SHOES
• Wear Comfortable Clothing
• TOO HOT! TOO COLD!
• Run and Walk with a Friend
More fun, safer, support system
• Night Time: stay to the well lit areas
• Seek Expert Fitness
Advice…….

Keep Your Plan Manageable,
Flexible,Varied and Fun
• Start at a level suited for you
• ask for help from an exercise professional
• It’s OK to miss a session
• Mirrors and Scales
• Rest when you’re tired
• Plan for the rest of your life
• Eat ( Good or Bad Food) moderation, balance and personal taste

Getting Started
Goals
• with a specific goal in mind design a program with a certified exercise expert!
Type of Program: endurance vs. Strength or a combination
Consider ergometers:
• stair climbers, bikes, rowers for endurance

Muscles
• Contract - All or
Nothing
•
Work Reciprocally
•
Adapt to Stress
•
Strength, Endurance,
Posture
•
Smooth - Involuntary
– blood vessels / digestive
• Skeletal - Voluntary
– biceps / triceps
•
Cardiac - spontaneous
– heart

Improving Muscular Strength and Endurance
• Muscular Strength:
The amount of force that a muscle is capable of exerting
• One Repetition Maximum
(1RM)
• Muscular Endurance:
A muscle’s ability to exert force repeatedly

Principles of Strength
Development
• Tension Principle:
– muscular tension
– the strength gain
– ……. Weight lifting is one method……..
– Weight machines (pulleys & cables), riding a bike up a hill
– all methods work

Resistance Exercise Program
•
Part of a FITNESS
Program to improve muscular strength and endurance
• Goal -
HYPERTROPHY

Muscle Action
• ISOMETRIC M.A.
•
Force without movement
•
ISOTONIC M.A.
•
Force with movement
•
Concentric M. A.
•
Eccentric M. A.
•
Best Results a
Combination…….

ISOKINETIC M.A.
• The Rate of M.A. is predetermined
•
60 0 / S, 90 0 /S, 180 0 / S
•
Degrees per Second
•
Force does not change the rate
•
Cybex Rehabilitation
Machine - very expensive, specialized,
• therapeutic uses

Methods of Providing Resistance
•
Body Weight Resistance: sit-ups, push -ups, pull - ups
(both concentric and eccentric m.a.)
•
Fixed Resistance: constant absolute resistance
(barbells and dumbbells)
Biomechanics - joint angles and applied force

Methods of Providing Resistance
•
Variable Resistance:
•
Nautilus
Distributes the load to to the muscles so that at each angle the load (weight) lifted is altered
•
Accommodation:
Resistance changes in response to the force - speed is kept constant

Be Kind to Your Muscles
Warm-up: Activity Readiness
•
Increase body temperature, heart rate metabolic pathways, etc.
• improves muscle performance
• specific appropriate stretching
Cardiovascular Conditioning
•
Frequency/ Intensity / Type/ Time
Strength Training / Endurance Training
Progressive, specific & appropriate
Cool Down + Flexibility

Your Active Life Plan
•
Are you ready to start a program?
• Health, Injuries, Attitude, reasons to exercises
• Select activities that you like to do.
• Walking, swimming, running, step class, aerobic, skating, skiing, cycling rowing…………etc,etc..
• Resistance Training
• Weight Training / Body as Resistance
• sit-ups, push-ups, free weights and wt.
Machines…..they all work
• Include:
•
Warm-up / stretching aerobic conditioning, strength/endurance training and flexibility improvements

Be Realistic and Honest with
Yourself