Get Fit, Stay Fit 6th Edition

PowerPoint Slides

Jason Scibek, PhD, ATCDuquesne University

McGraw-Hill/Irwin © 2012 McGraw-Hill Companies. All Rights Reserved.

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Chapter 1: Getting Fit: Why Should You Care?

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Why should you care about being physically active?

• Physical fitness marketing comes from many sources– Food– Clothes– Cosmetics– Healthcare products– Equipment– Weight loss programs

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Key Terminology• Physical fitness• Wellness• Health-related

components• Cardiorespiratory

endurance• Muscular strength &

endurance• Flexibility• Body Composition• Atherosclerosis

• Caloric intake• Caloric expenditure• Speed• Power• Coordination• Balance• Agility• Reaction Time

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• 24% of adults engage in light to moderate physical activity 5 days a week

• 12% are active 7 days a week• 60% are active but fail to reach

necessary intensity to improve cardiorespiratory fitness

• 25% of adults are sedentary

Living activities do not incorporate enough physical activity to maintain adequate levels of fitness

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Physical activity:– Reduces risk of disease – Helps control weight– Contributes to healthy bones, muscles,

and joints– Reduces symptoms of anxiety and

depression– Relieves pain associated with arthritis– Associated with fewer hospitalizations,

physicians visits, and medications

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Achievement of a healthy lifestyles requires:

– Proper medical care– Eating right – Physical activity – Satisfying work– Healthy play/recreation– Proper amounts of rest and relaxation

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Exercise & Physical Activity

• Exercise: – More intense than what an

individual does on a daily basis

– Must challenge body’s physiological systems

– Results in improved function and efficiency

– Varies by each individual’s fitness level and lifestyle

Figure 1-1

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Healthy People 2020 Objectives• Can be utilized to develop programs to

improve health• Based on scientific knowledge and

assembled through a broad consultation process

• 28 focus areas were identified by federal agencies

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• 10 health indicators were identified • Each indicator is linked to one or

more objective and based on their: – Ability to motivate action– Availability of data to measure progress– Importance as public health issues

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Health Indicators

• Physical activity• Overweight and

obese• Tobacco use• Substance abuse• Responsible sexual

behavior

• Mental health• Injury and violence• Environmental quality• Immunization• Access to health care

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Physical Benefits of Being Physically Active

• Changes in civilization have resulted in declines in physical activity

• All people must be aware of the:– Requirements for good health – Importance of vigorous physical activity

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Social Rewards of Being Physically Active

• Physical activity: – Creates outlets, companionship, and feelings

of belonging – Provides strategies for conflict resolution,

acting fairly, and complying with rules– Contributes to development of moral and

ethical code for behavior– Provides opportunities for socialization

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Psychological Benefits of Being Physically Active

• Physical activity can:– Enhance motivation– Increase self-perception and esteem– Improve mood states and emotional well-

being– Reduce stress and anxiety– Create a realistic body image

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• Often times, exercise is used as a means of mental relaxation

• “Exercise high”:– Result of endorphins being released that

can positively affect your attitude and outlook

– Higher serotonin levels have been shown to improve mood, sleep/wake cycles, libido, and enhance feelings of well-being

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Benefits of Exercise in the Aging Process

• Physiological and performance capabilities change as you age

• Capabilities peak between ages 18-30• A steady decline occurs after that peak

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If you maintain a greater fitness level throughout your lifetime, it is likely that you will have:

– Greater strength– Greater flexibility– Greater cardiorespiratory health

strength– Lower body fat percentage

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What Components of Fitness are Important to You?

• Health-related components include: – Cardiorespiratory endurance– Muscular strength– Muscular endurance– Flexibility– Body composition

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Cardiorespiratory Endurance

– Ability to persist in a physical activity requiring oxygen for physical exertion

– Makes cardiovascular system more efficient

Figure 1-5

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Muscular Strength– Ability or capacity of a

muscle or group of muscles to exert force against resistance

– Refers to a muscle’s ability to exert maximal force in a single effort

– Strength is required in all types of activities

Figure 1-6

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Muscular Endurance– Ability of a muscle

to perform or sustain a contraction repeatedly over a period of time

– Closely related to strength

Figure 1-7

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Flexibility– The ability to move joints in arms, legs,

and trunk freely through a full, non-restricted, pain-free range of motion

– Important for: • Performance • Maintaining posture• Preventing injury

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Body Composition– Refers to the

percentage of body fat relative to other lean tissues of the body

– Excess fat is unhealthy

Figure 1-9

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Body Composition (continued)– Obesity contributes/linked to:

• Degenerative diseases• Psychological mal-adjustments• Shortened life

– Balance between caloric intake and expenditure is critical for maintaining proper body fat content

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Speed– Ability to perform a particular movement very

rapidly– Critical to be successful in many competitive

athletic situations

Power– Ability to generate great amounts of force

against a particular resistance in a short period of time

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Neuromuscular coordination

– Integration of senses with muscle function to produce smooth, accurate, skilled movements

Balance– Ability to maintain some

degree of equilibrium while moving or standing still Figure 1-13

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Agility• Ability to change or alter

(quickly and accurately) direction of the body during activity

Reaction Time• Time required to produce an

appropriate and accurate physiological or mechanical response to external stimulus

Figure 1-14

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Determining Your Reasonsfor Wanting to be Fit

• Different for each individual • Prior to engaging in a fitness routine,

determine your:– Personal reasons for fitness– Goal(s)

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Determining How Frequently You Engage in Physical Activity

• Prior to initiating a program, determine – What your baseline is relative to your

exercise habits– If you are devoting proper amounts of

daily time to maintaining or developing your fitness

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How Long Will it Take You to Get Fit?

• There are no shortcuts• Some improvements may be

identified after a month of regular and appropriate activity

• Plateauing is natural!

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• Make a commitment to your fitness

• Once you achieve your goal, you will likely be motivated to maintain it after all your hard work

• Physical fitness requires effort – especially for lasting effects