Chapter 13 - Summary Connect Core Concepts in Health PDF

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Chapter 13 

Exercise for Health and Fitness

The Benefits of Exercise o Reduced risk of premature death o Improved cardiorespiratory functioning o More efficient metabolism and improved cell health o Improved body composition o Disease prevention and management o Improved psychological and emotional wellness o Improved immune function o Prevention of injuries and low-back pain o Improved wellness for life o

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Figure 13.1 Health Benefits of Exercise

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Figure 13.2 Exercise Promotes Longevity

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Figure 13.3 Relationship Among Amount of Physical Activity, Body Weight, and Risk of Death

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Disease Prevention and Management o Cardiovascular disease o

Sedentary life is one of six major risk factors of CVD

o Metabolic syndrome o

Prevention: cardiorespiratory endurance and weight training exercises

o Improves blood fat levels and blood pressure

o Improves HDLs o Interferes with the disease process that causes coronary artery blockage o Reduced blood fat levels o Reduced risk of high blood pressure; coronary heart disease; and stroke o 

Disease Prevention and Management (2) o Regular physical activity also reduces risk of: o Cancer o Osteoporosis o Type 2 diabetes o

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Improved Psychological and Emotional Wellness o Reduced anxiety o Reduced depression and improved mood o Improved sleep o Reduced stress o Enhanced self-esteem, self-confidence, and self-efficacy o Enhanced creativity and intellectual functioning o Increased work productivity o Increased opportunities for social interaction o

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Long-Term Protective Effects o Improved immune function

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o Prevention of injures and low-back pain o Improved wellness for life o 

What Is Physical Fitness? o Physical fitness: the body’s ability to respond or adapt to the demands and stress of physical effort o Five components of health-related fitness: o Cardiorespiratory endurance o Muscular strength o Muscular endurance o Flexibility o Body composition o

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Cardiorespiratory Endurance o Ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity o Cardiorespiratory training conditions the heart and metabolism o Related physical functions improve o Functioning of the body’s chemical systems also improves o

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Muscular Strength, Endurance, and Flexibility o Muscular strength o Amount of force a muscle can produce with a single maximum effort o Vital for healthy aging

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o Muscular endurance o Ability to resist fatigue and sustain a given level of muscle tension o Important for good posture and injury prevention o Flexibility o Ability of joints to move through their full range of motion o 

Body Composition o Proportion of fat and fat-free mass (muscle, bone, and water) in the body o Healthy body composition has a high proportion of fat-free mass and a low level of body fat o Person with excessive body fat, especially in the abdomen, is more likely to experience health problems o

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Skill-Related Components of Fitness o Ability to perform a particular sport or activity o Speed: to perform a movement in a short period of time o Power: to exert force rapidly, based on a combination of strength and speed o Agility: to change position quickly and accurately o Balance: to maintain equilibrium while either moving or stationary o Coordination: to perform motor tasks accurately and smoothly using body movements and the senses o Reaction time: to respond quickly to a stimulus o

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Components of an Active Lifestyle o Physical activity remains low for all populations of Americans o Only 20.6% of adults meet both aerobic and musclestrengthening guidelines o Education, age, youth, and sex are factors in activity levels o Issues with reporting persist o

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Levels of Physical Activity o Physical activity is any body movement carried out by the skeletal muscles that requires energy o Activity is arranged on a continuum based on the amount of energy it requires o Exercise is a subset of physical activity o

Planned, structured, repetitive movement of the body intended to improve or maintain physical fitness

o Moderate-intensity physical activity is essential to health o 

Increasing Physical Activity o ACSM 2011 guidelines for weekly exercise: o

At least 150 minutes of moderate-intensity aerobic physical activity, or 75 minutes of vigorous-intensity aerobic activity

o For more extensive health benefits, increase activity to 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity

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o Adults should do muscle-strengthening activities of moderate or high intensity that involve all major muscle groups on two or more days a week o Everyone should avoid inactivity o 

Increasing Physical Activity (2) o Increasing physical activity to manage weight o

90 minutes of physical activity a day

o Exercising to improve physical fitness o

Increased duration and intensity

o Reducing sedentary time o

Regardless of whether physical activity goals are met, too much time sitting is detrimental to health

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Figure 13.4 Examples of Moderate Amounts of Physical Activity

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Table 13.1 Examples of Moderate- and Vigorous-Intensity Exercise

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Table 13.2 Physical Activity and Exercise Recommendations For Promoting General Health, Fitness, and Weight Management

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Designing Your Exercise Program

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Figure 13.5 Physical Activity Pyramid

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Figure 13.6 Health and Fitness Benefits of Different Amounts of Physical Activity and Exercise

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First Steps

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Cardiorespiratory Endurance Exercise

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Cardiorespiratory Endurance Exercise (2)

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Figure 13.7 Checking Your Pulse

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Table 13.3 Target Heart Rate Range and 15-Second Counts

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Table 13.4 Approximate MET and Caloric Costs of Selected Activities for a 154-Pound Person

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Exercise for Muscular Strength and Endurance

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Exercise for Muscular Strength and Endurance (2)

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Figure 13.8 Major Core Muscles

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Flexibility Exercises

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Training in Specific Skills

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Putting It All Together

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Figure 13.9 A Summary of the FITT Principle for the Health-Related Components of Fitness

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Getting Started and Staying on Track

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Managing Your Fitness Program

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Table 13.5 Sample Progression for an Endurance Program

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Preventing and Managing Athletic Injuries

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Table 13.6 Care of Common Exercise Injuries and Discomforts

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Staying With Your Program

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Review

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