Physical
Activity
What is physical activity and
exercise?
• Physical activity is any form of
movement that causes your body to use
energy.
• Exercise is physical activity
that improves or maintains
personal fitness.
Benefits of Physical Activity
• Cardiovascular System- strengthens the
heart allowing it to pump more efficiently.
• Respiratory- begins to work more
efficiently
• Nervous system-help build new brain cells,
while decreasing reaction
• time.
Physical Exercise
is any bodily activity that enhances or maintains physical
fitness and overall health or wellness. It is performed for
various reasons. These include strengthening muscles and
the cardiovascular system, honing athletic skills, weight loss
or maintenance and for enjoyment. Frequent and regular
physical exercise boosts the immune system, and helps
prevent all sorts of diseases such as heart disease,
cardiovascular disease, diabetes and obesity. It also improves
mental health, helps prevent depression, helps to promote or
maintain positive self-esteem, and can even augment an
individual's sex appeal or body image Childhood obesity is a
growing global concern and physical exercise may help
decrease the effects of childhood obesity in developed
countries.
Types of exercise
• Exercises are generally grouped into three types
depending on the overall effect they have on the
human body:
• Flexibility exercises, such as stretching, improve the
range of motion of muscles and joints.
• Aerobic exercises, such as cycling, swimming,
walking, skipping rope, rowing, running, hiking or
playing tennis, focus on increasing cardiovascular
endurance.
• Anaerobic exercises, such as weight training,
functional training or sprinting, increase short-term
muscle strength.
Benefits
• Physical exercise is important for maintaining physical
fitness and can contribute positively to maintaining a
healthy weight, building and maintaining healthy bone
density, muscle strength, and joint mobility, promoting
physiological well-being, reducing surgical risks, and
strengthening the immune system.
• Frequent and regular aerobic exercise has been
shown to help prevent or treat serious and lifethreatening chronic conditions such as high blood
pressure, obesity, heart disease, Type 2 diabetes,
insomnia, and depression. Endurance exercise before
meals lowers blood glucose more than the same
exercise after meals.
Benefits
• Both aerobic and anaerobic exercise also work to increase the
mechanical efficiency of the heart by increasing cardiac volume
(aerobic exercise), or myocardial thickness (strength training).
Such changes are generally beneficial and healthy if they occur
in response to exercise.
• Not everyone benefits equally from exercise. There is
tremendous variation in individual response to training: where
most people will see a moderate increase in endurance from
aerobic exercise, some individuals will as much as double their
oxygen uptake, while others can never augment endurance.
Similarly, only a minority of people will show significant muscle
growth after prolonged weight training, while a larger fraction
experience improvements in strength. This genetic variation in
improvement from training is one of the key physiological
differences between elite athletes and the larger population.
Studies have shown that exercising in middle age leads to
better physical ability later in life.
Effect on the cardiovascular
system
• The greatest potential for reduced mortality is in
the sedentary who become moderately active.
Most beneficial effects of physical activity on
cardiovascular disease mortality can be attained
through moderate-intensity activity (40% to 60%
of maximal oxygen uptake, depending on age).
... persons who modify their behavior after
myocardial infarction to include regular exercise
have improved rates of survival. ... Persons who
remain sedentary have the highest risk for allcause and cardiovascular disease mortality. [1]
Effects on brain function
• Physical activity, and aerobic exercise in particular,
enhances older adults' cognitive function".
• Why is exercise good for the brain? There are several
possibilities:
• increasing the blood and oxygen flow to the brain
• increasing growth factors that help create new nerve
cells and promote synaptic plasticity
• increasing chemicals in the brain that help cognition,
such as dopamine, glutamate, norepinephrine, and
serotonin
• Physical activity is thought to have other beneficial
effects related to cognition as it increases levels of nerve
growth factors, which support the survival and growth of
a number of neuronal cells.
Common misconceptions
• Many myths have arisen surrounding exercise, some
of which have a basis in reality, and some which are
completely false. Myths include:
• That weightlifting makes you short or stops growth.
One confirmed danger is that heavy weight training in
adolescents (ages 11–16) can damage the epiphyseal
plate of long bones and can stunt joints. It is still
commonly suggested that adolescents refrain from
any kind of "strenuous" weight-lifting. However, weight
training is a healthy form of exercise for adolescents
and can be perfectly safe if performed under the
supervision of a trained professional.
Myths
• Targeted fat reduction
• Spot reduction is a myth that exercising and training a
particular body part will preferentially shed the fat on that
part. For example, doing sit-ups is not the best way to
reduce subcutaneous abdominal obesity. One cannot
reduce fat from one area of the body to the exclusion of
others. Most of the energy derived from fat gets to the
muscle through the bloodstream and reduces stored fat
in the entire body, from the last place where fat was
deposited. Sit-ups may improve the size and shape of
abdominal muscles but will not specifically target belly fat
for loss. Such exercise might help reduce overall body
fat percentage and shrink the size of fat cells.
Myths
• Muscle and fat tissue
• One misconception is that muscle tissue will turn into fat tissue once a
person stops exercising. This is not literally true—fat tissue and muscle
tissue are fundamentally different—but the common expression that "muscle
will turn to fat" is truthful in the sense that catabolism of muscle fibers for
energy can result in excess glucose being stored as fat. Moreover, the
composition of a body part can change toward less muscle and more fat, so
that a cross-section of the upper-arm for example, will have a greater area
corresponding to fat and a smaller area corresponding to muscle. This is not
muscle "turning into fat" however—it is simply a combination of muscle
atrophy and increased fat storage in different tissues of the same body part.
The muscle is being replaced by fat. Another element of increased fatty
deposits is that of diet, as most trainees will not significantly reduce their diet
in order to compensate for the lack of exercise/activity.
Proper nutrition
• Proper rest and recovery are also as important to health as
exercise; otherwise the body exists in a permanently injured
state and will not improve or adapt adequately to the exercise.
Hence, it is important to remember to allow adequate recovery
between exercise sessions. It is necessary to refill the glycogen
stores in the skeletal muscles and liver. After exercise, there is
a 30 minute window critical to muscle recovery. Before doing
anything else, one should drink something for recovery. Liquids
are ideal after exercise and there are several studies that show
low-fat milk and chocolate milk as being effective recovery
beverages because of its ideal 4:1 combination of carbohydrate
and protein that fuels and replenishes our muscles the best.
• Athletes looking to gain size and strength should get 1 to 1.5
grams of protein per pound of body weight.
What are peoples reasons or
motives FOR exercising?
• List as many as you can think of….
What are peoples reasons,
excuses, motives for not
exercising?
• List as many as you can think of……
List of reason for exercising
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Intrinsically motivated-athlete is participating in the sport for the sheer joy
of the activity.
Health benefits- reduced body fat, increase in lean muscle, better blood
flow, lower resting heart rate,
Sense of accomplishment- that workout was difficult, or we have worked
so hard all year all for this championship.
To be social- meet people, remain friends, to gain acceptance
To earn a living or college scholarship- professional athletes, collegiate
athletes
Like competing- people love to win. The fear of losing motivates them to
train harder.
Improve the way they look- bodybuilders, beach body
Stress reliever- endorphin rush, natural high, the pump, an outlet to the
daily frustrations
For charity/benefit reasons- golf tournament,
To please family- the son or daughter that is living out mom or dads dream
Reason , Excuses, Motives for
NOT Exercising
• Activity is not enjoyable- some people simply do not like the felling
of being active
• Injury- prior sports related injury, car accident,
• Congenital- born with a defective heart, severe asthma
• Out of shape- some people have not worked out in years and feel
that it is too late or they will never get in shape.
• Environment- lack of facilities, lack of desired terrain, temperature
• Social reasons- may receive criticism or ridicule for participating in
a particular sport
• Too busy- overworked, other obligations, not enough time in the
day
• Financial reasons- can’t afford proper safety equipment, fees, dues
• Lack of education- simply do not realize the benefits of physical
activity
• Physical activity and exercise has
hundreds of benefits give me at least
examples of exercise.
• 5 benefits of exercise
Exercise Examples
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Weight Training
Jumping jacks
Push ups
Running
Swimming
Walking
Dancing
Riding a bike
Skating
Playing sports- football, basketball, boxing
2 Types of Exercise
• Anaerobic (without
oxygen) training does
not involve the heart.
Instead it relies on
stored energy within
the muscles. Example
strength training.
• Aerobic (with
oxygen) training
involves use of the
heart. Aerobic training
is often referred to as
cardiovascular
training. Walking and
biking are examples
of aerobic training.
F.R.I.T.T.O
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Frequency- how often one trains.
Rest Intervals best sets
Intensity or Load- amount of weight
Time or duration of sets
Type of exercise
Order of Exercise
• http://www.nscalift.org/videos/displayvideos.asp
Muscular Endurance
• refers to the muscle’s ability to exert a sub
maximal force repeatedly over time, such
as a half sit up test or a push up test.
• Reps are in the 12-15 range
Muscular Hypertrophy
• Purpose: promote tissue growth and to build metabolic
muscular endurance, thus preparing the athlete for the
upcoming Strength Phase
• Length of time: 10-14 weeks
• Frequency of Training: 3-5 times per week
• Rest Intervals between sets: short > 1-2 minutes
• Intensity: low/moderate > 65% – 80% 1RM or 8 -15 reps
• Time or Duration: repetitions: “to fatigue”
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sets: 3- 5 sets per exercise
• Type: Compound exercises – squats, deadlifts, RDLs,
BPs, Rows, 4-way neck, ab work, spinal
hyperextensions or Glute -ham raise, – use dumbbells
where possible
Muscular Strength
• Purpose: to train the nervous system to better control
this newly formed muscular tissue so that maximum
force development is realized.
• Length of time: 6-8 weeks
• Frequency of Training: 3-5 times per week
• Rest Intervals between sets: moderate > 3 - 4 minutes …
more recovery for the nervous system
• Intensity: moderate > 80%-90% 1RM or 4 - 6 reps
• Time or Duration: repetitions: “to fatigue minus 1 or 2” –
we don’t want to exhaust the nervous system … sets: 35 sets per exercise
• Type: Compound exercises – squats, deadlifts, BPs,
Rows, 4-way neck, ab work, spinal hyperextensions –
use dumbbells where possible; introduce power
exercises such as hang clean, power clean, snatch.
Muscular Power
• Purpose: to bring about high force development in short periods of
time … explosion
• Length of time: 6-8 weeks
• Frequency of Training: 3-5 times per week
• Rest Intervals between sets: long > 4 - 6 minutes (For elite
weightlifters 5-8 minutes) … recovery for the nervous system
• Intensity: high > 90% - 105% 1RM for 1 - 3 reps to work on force
development
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When the exercises performed are the power exercises
(like power cleans, hang cleans, jerks, etc).… then we have speedstrength
development
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moderate > 50% - 70% 1RM for 3 – 4 reps done as fast as
possible to
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work on velocity of movement
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light > using medicine ball and body weight … exploding
rapidly…this is referred to strength-speed development
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Principle of Progression/Over
Load
The principle of overload states that a greater than
normal stress or load on the body is required for
training adaptation to take place. The body will
adapt to this stimulus (WEIGHTS). Once the body
has adapted to the stress, then a different stimulus
is required to continue the change (MORE
WIGHT). In order for a muscle (including the
heart) to increase strength, it must be gradually
stressed by working against a load greater than
what it has adapted. To increase endurance,
muscles must work for a longer period of time than
they are used to. If this stress is removed or
decreased there will be a decrease in that
particular component of fitness. A normal amount
of exercise will maintain the current fitness level.
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Principal of Variation in Exercise
• Change the intensity level of your workout.
• Change the repetitions along with the intensity level of your
workout.
Note: When the intensity level goes up the repetitions should
go down,
when the intensity level goes down the repetitions should go
up.
• Change the duration/time/length of the workout.
• Change the types of exercise/apparatus used during the
workout.
• Change the sequence of exercises you are already doing to
create variety and a new overload.
Because the muscles are being fatigued in a different order or
pattern, they must adapt to this change in stimulus.
• Replace some or all of the exercises in your routine.
• Utilize Cross Training in your workout routine to make it more
interesting.
HEART RATE
• To find your target heart rate zone;
1.) 220 - (minus your age) x .90 = Upper
limit of your target heart rate zone
2.) 220 - (minus your age) x .60 = Lower
limit of your target heart rate zone
Example---220- 15= 205 x .90 = 184.5
220- 15 = 205 x .60 = 123
INTENSITY- Heart Rate
• Example for someone with a HRmax of 180
(age 40, estimating HRmax as 220 − age):
65% intensity: (220 − (age = 40)) * 0.65 →
117 bpm
85% intensity: (220 − (age = 40)) * 0.85 →
153 bpm
Benefits of Cardiorespiratory
Exercise (CRE)/Aerobic Activity
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Basically it involves the cardiovascular and
respiratory systems and their ability to adapt to
and recover from stress and physical
activity. Cardiorespiratory endurance is the ability
of the body's circulatory and respiratory systems
to supply fuel during sustained physical activity
• To improve your cardiorespiratory endurance, try
activities that keep your heart rate elevated at a
safe level for a sustained length of time. The
activity you choose does not have to be strenuous
to improve your cardiorespiratory
endurance. Start slowly with an activity you enjoy,
and gradually work up to a more intense pace.
Overtraining
• is much more serious and results from chronic,
long term exposure to training protocols that are
too intense or voluminous … decrements in
performance and chronic fatigue are evident …
and recovery, even with rest, can take months.
Overtraining is not desirable and must be
avoided … it represents the failure of the mind
and body to positively adapt. Unfortunately, at
this time, there is no easy way to assess when
an athlete is approaching overtraining … often
when overtraining is detected, it is too late.
Signs of Overtraining
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Inexplicable decrements in physical performance
Inability to recover, even with adequate rest and nutrition
Inability to focus
Depression
Sleep disturbances
Anxiety
Reduced motivation
Changes in physiological parameters such as RHR &
RBP
Elevated cortisol & catecholamines
Decreased testosterone
Depressed Immune system functioning
Benefits of Exercise
• Adolescents and young adults, both male and female, benefit
from physical activity.
• Physical activity need not be strenuous to be beneficial.
• Moderate amounts of daily physical activity are recommended
for people of all ages. This amount can be obtained in longer
sessions of moderately intense activities, such as brisk
walking for 30 minutes, or in shorter sessions of more intense
activities, such as jogging or playing basketball for 15-20
minutes.
• Greater amounts of physical activity are even more beneficial,
up to a point. Excessive amounts of physical activity can lead
to injuries, menstrual abnormalities, and bone weakening.
FACTS
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Nearly half of American youths aged 12-21 years are not vigorously active
on a regular basis.
About 14 percent of young people report no recent physical activity.
Inactivity is more common among females (14%) than males (7%) and
among black females (21%) than white females (12%).
Participation in all types of physical activity declines strikingly as age or
grade in school increases.
Only 19 percent of all high school students are physically active for 20
minutes or more, five days a week, in physical education classes.
Daily enrollment in physical education classes dropped from 42 percent to
25 percent among high school students between 1991 and 1995.
Well designed school-based interventions directed at increasing physical
activity in physical education classes have been shown to be effective.
Social support from family and friends has been consistently and positively
related to regular physical activity.
FACTS
• Only 19 percent of all high school students are
physically active for 20 minutes or more, five days
a week, in physical education classes.
• Daily enrollment in physical education classes
dropped from 42 percent to 25 percent among
high school students between 1991 and 1995.
• Well designed school-based interventions directed
at increasing physical activity in physical education
classes have been shown to be effective.
• Social support from family and friends has been
consistently and positively related to regular
physical activity.
BENFITS FOR ALMOST EVERY
DAY PHYSICAL ACTIVITY
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Reduces the risk of dying prematurely.
Reduces the risk of dying prematurely from heart disease.
Reduces the risk of developing diabetes.
Reduces the risk of developing high blood pressure.
Helps reduce blood pressure in people who already have high
blood pressure.
Reduces the risk of developing colon cancer.
Reduces feelings of depression and anxiety.
Helps control weight.
Helps build and maintain healthy bones, muscles, and joints.
Helps older adults become stronger and better able to move
about without falling.
Promotes psychological well-being
BENEFITS OF PHYSICAL
ACTIVITY
• Helps build and maintain healthy bones,
muscles, and joints.
• Helps control weight, build lean muscle,
and reduce fat.
• Prevents or delays the development of
high blood pressure and helps reduce
blood pressure in some adolescents with
hypertension.
R. I .C. E.
• R est
• I ce
• C ompression
• E levate
AUGA
• 64 ounces a day
• More if working out
• Too much or Too little = (Vomit)
Risks of Physical Inactivity &
lack of excerise
• Unhealthy weight gain.
• Life-Threatening conditions.
Benefits of Flexibility
• Allows greater freedom of movement and
improved posture
• Increases physical and mental relaxation
• Releases muscle tension and soreness
• Reduces risk of injury
Facts about sedentary lifestyles:
• The Healthy People 2010 report, produced
by the Centers for Disease Control and
Prevention (CDC) and the President's
Council on Physical Fitness and Sports,
found that physically inactive people are
twice as likely to develop coronary heart
disease (CHD) as people who do regular
physical exercises. Physical inactivity,
which is almost as high of a risk factor as
cigarette smoking, high blood pressure,
and high blood cholesterol, is far more
prevalent than any other risk factor.
Risks Continued
• May cause osteoporosis.
• Osteoporosis is a condition that makes
your bones weak.
• Can’t handle stress.
• Asthma and Type 2 Diabetes.
Instead of…
• Taking an elevator or
escalator
• Playing video games
• Getting a ride
• Using a shopping cart
Do This…
• Take the stairs
• Play a sport
• Walk, skate, or bike
• Carrying groceries to
the car
• Watching TV or taking • Gardening or mowing
a nap
the lawn
• Taking the car
• Wash the car yourself
through a car was
Bodyweight Squat (Legs, Butt)
Push Ups (Chest, Triceps & Abs)
ABS (Siroccos Kick)
Dumbbell Curls (Biceps)
Seated Row (Back & Bi’s)
Ball Exchange (ABS)