Fitness and ExerciseFitness and Exercise

© Lisa Michalek

Physical FitnessPhysical Fitness

The ability to perform regular The ability to perform regular moderate to rigorous physical moderate to rigorous physical activity without great fatigue.activity without great fatigue.

Components include Components include cardiorespiratory fitness, muscular cardiorespiratory fitness, muscular strength and endurance, flexibility, strength and endurance, flexibility, and body composition.and body composition.

Benefits to Regular ActivityBenefits to Regular Activity

Improved Cardiorespiratory FitnessImproved Cardiorespiratory Fitness– The ability of the heart, lungs, and blood The ability of the heart, lungs, and blood

vessels to supply oxygen to muscles vessels to supply oxygen to muscles during physical activity.during physical activity.

– Reduced Risk of Heart DiseaseReduced Risk of Heart Disease– Prevention of High Blood pressurePrevention of High Blood pressure– Improved Cholesterol LevelsImproved Cholesterol Levels

Benefits to Regular ActivityBenefits to Regular Activity

Maintaining Bone MassMaintaining Bone Mass

Helping to control weightHelping to control weight

Improved Health and Life SpanImproved Health and Life Span– Prevention of DiabetesPrevention of Diabetes– Increased LongevityIncreased Longevity– Increased Immunity to DiseaseIncreased Immunity to Disease

Improved Mental Health and Stress Improved Mental Health and Stress ManagementManagement

Improving Cardiorespiratory FitnessImproving Cardiorespiratory Fitness

Aerobic ExerciseAerobic Exercise– Any type of exercise that increases heart Any type of exercise that increases heart

raterate– Total Body Activities are the most beneficialTotal Body Activities are the most beneficial

SwimmingSwimming

Cross-country skiingCross-country skiing

RowingRowing

The The Activity Activity PyramidPyramid

Flexibility and StrengthFlexibility and Strength

FlexibilityFlexibility– The range of motion or amount of The range of motion or amount of

movement possible at a particular jointmovement possible at a particular joint– Reduces the incidence and severity of Reduces the incidence and severity of

lower back problems and muscle or lower back problems and muscle or tendon injuries that can occur during tendon injuries that can occur during sports or everyday physical activitiessports or everyday physical activities

– Yoga, Tai chi, and Pilates are three major Yoga, Tai chi, and Pilates are three major styles of exercise that include stretchingstyles of exercise that include stretching

Muscular Strength and EnduranceMuscular Strength and Endurance

Muscle StrengthMuscle Strength– The amount of force that a muscle is The amount of force that a muscle is

capable of exertingcapable of exerting

Muscle enduranceMuscle endurance– A muscle’s ability to exert force A muscle’s ability to exert force

repeatedly without fatiguingrepeatedly without fatiguing

Resistance exercise programResistance exercise program– A regular program of exercises designed A regular program of exercises designed

to improve muscular strength and to improve muscular strength and endurance in the major muscle groupsendurance in the major muscle groups

Strength Training BenefitsStrength Training BenefitsReduce the occurrence of lower back pain and Reduce the occurrence of lower back pain and joint and muscle injuriesjoint and muscle injuriesPostpone loss of muscle tissue due to Postpone loss of muscle tissue due to inactivity and aginginactivity and agingPrevention of osteoporosis Prevention of osteoporosis – A disease characterized by low bone mass and A disease characterized by low bone mass and

deterioration of bone tissue, with increase risk of deterioration of bone tissue, with increase risk of fracturefracture

Improvement in muscle definition and tone Improvement in muscle definition and tone and improvement in appearanceand improvement in appearanceEnhanced self-esteemEnhanced self-esteemWeight loss and maintaining weight lossWeight loss and maintaining weight loss

Fitness InjuriesFitness Injuries

Overtraining by doing too much too Overtraining by doing too much too soonsoon

Overuse injuries result from the effects Overuse injuries result from the effects of day-after-day stresses placed on of day-after-day stresses placed on tendons, muscles, and joints.tendons, muscles, and joints.

Traumatic injuries result from sudden Traumatic injuries result from sudden and violent accidentsand violent accidents– Usually fractured bones, ruptured tendons Usually fractured bones, ruptured tendons

and sprained ligamentsand sprained ligaments

Preventing InjuriesPreventing Injuries

Purchase Appropriate FootwearPurchase Appropriate Footwear– Running, Tennis, Weight training Running, Tennis, Weight training

Wear Appropriate EquipmentWear Appropriate Equipment– HelmetsHelmets– GogglesGoggles

Avoid dehydration and overheatingAvoid dehydration and overheating– Heat crampsHeat cramps– Heat exhaustionHeat exhaustion

When in cool weather, wear layers to When in cool weather, wear layers to prevent hypothermiaprevent hypothermia

Treating Fitness-Related InjuriesTreating Fitness-Related Injuries

RICERICE– RestRest– IceIce– CompressionCompression– ElevationElevation