EXERCISE AND FITNESS

EXERCISE AND FITNESS Chapter 2 Today we are more aware of the role that fitness plays in enhancing each dimension of our health. It could be considered both a miracle drug and a “Fountain of Youth” 8/11/2008 EXERCISE AND FITNESS 1 FITNESS: Reduces risks of developing: • • • • • • • STROKE DIABETES OSTEOPOROSIS BREAST CANCER ARTHRITIS OBESITY DEPRESSION AND ANXIETY ATTACKS • • • • • HYPERTENSION-HBP COLON CANCER PREMATURE AGING HYPERLIPIDEMIA STRESS RELATED CONDITIONS • DISEASES THAT CAUSE ILLNESS AND DEATH IN WOMEN EXERCISE AND FITNESS 2 8/11/2008 FITNESS PROMOTES: • POSITIVE ATTITUDES • INCREASED ENERGY • CLEARER THINKING • IMPROVED ALERTNESS • POSITIVE COPING MECHANISMS • RELIEF FROM PMS • SELF-CONFIDENCE • GENERAL WELL BEING 8/11/2008 EXERCISE AND FITNESS 3 You have to ask yourselves these questions: 8/11/2008 EXERCISE AND FITNESS 4 Is stress a major part of your lifestyle, with no end in sight? 8/11/2008 EXERCISE AND FITNESS 5 Do you experience fatigue, minor aches, lack of stamina on a regular bases? 8/11/2008 EXERCISE AND FITNESS 6 Is there some recreational activity you enjoy, such as tennis, racquetball or swimming? 8/11/2008 EXERCISE AND FITNESS 7 Is your fitness level were better could you enjoy the activity more? 8/11/2008 EXERCISE AND FITNESS 8 Do you have enough energy to take care of daily responsibilities? 8/11/2008 EXERCISE AND FITNESS 9 HEALTH-RELATED COMPONENTS OF FITNESS • Cardiovascular Fitness/Cardiorespiratory Endurance • Muscular Strength and Endurance • Flexibility • Body Composition 8/11/2008 EXERCISE AND FITNESS 11 Contributing Components of Fitness • • • • • Balance Agility Coordination Power Speed 8/11/2008 EXERCISE AND FITNESS 12 CARDIORESPIRATORY ENDURANCE Cardiovascular Fitness • • • • Pumps blood through body efficiently Delivers O2 to cells Removes wastes from cells Derives energy from a process that requires O2 from blood • Establishes training heart rate • Rebounds from stress more efficiently 8/11/2008 EXERCISE AND FITNESS 13 FLEXIBILITY Moves joints through full range of motion ROM Varies from person to person and joint to joint It has a genetic base Genetics determine how elastic the muscles and connective tissues will be • Differs from men due to skeletal difference and muscle mass-women more flexible • Relieves or prevents pain from exercise • Prevents potential injuries • • • • 8/11/2008 EXERCISE AND FITNESS 14 AEROBIC TRAINING/ Conditioning Increases bodies ability to use O2 Improves endurance Lowers blood cholesterol, BP, Enables lungs and heart to supply muscles with O2 • Achieved after 15-20 minutes of continuous aerobic exercise • Uses large muscles of the legs and body for repetitive movements over a sustained period of time 8/11/2008 EXERCISE AND FITNESS 15 • • • • AEROBIC TRAINING ACTIVITIES • • • • CYCLING SWIMMING JUMPING-ROPE CROSS COUNTRY SKIING • SKIING • WALKING 8/11/2008 • • • • • JOGGING RUNNING AEROBIC DANCING DANCING ROLLERBLADING/SKATING • KICK BOXING • STEP Aerobics EXERCISE AND FITNESS 16 MUSCULAR STRENGTH • Total force muscle groups produce in one effort( ( to lift, jump, heave, etc) • Ability to generate force against some type of resistance • Weights prove to be best form of resistance exercise to increase muscular strength • Is attained by using more weights and less repetitions • Women need muscle strength 8/11/2008 EXERCISE AND FITNESS 17 STRENGTH TRAINING • Enhances size of muscle • Builds muscles and bones • Promotes good posture • Prevents injury • Burns more calories • Use it or lose it • Boosts BMR • Prevents the problems of aging 18 8/11/2008 EXERCISE AND FITNESS BENEFITS OF Progressive Resistance Training: • • • • • Enables woman to lift items of everyday life Builds stamina and self- confidence Increases bone density Delays and minimizes osteoporosis Produces less vulnerability to fractures 8/11/2008 EXERCISE AND FITNESS 19 Progressive Resistance Training • Most effective way to build muscle • Gradually adds weight as muscle becomes stronger • Eight to 10 repetitions per set • Rests between sets 8/11/2008 • Working Slowly and smoothly through ROM • Overload Principle • Circuit Training • Injury and soreness diminished • Body fat melts EXERCISE AND FITNESS 20 MUSCULAR ENDURANCE • Enables woman to perform repeated muscular contractions in quick succession • Repeats muscle contractions at moderate levels • Is attained by using less weight and more repetitions • Builds up to specified goals on weight machines and free weights • Enhances muscles capacity to use O2-Training Effect 8/11/2008 EXERCISE AND FITNESS 21 WEIGHT BEARING EXERCISE • • • • • • • Exercises that utilize complete body weight Walking Jogging Running Skating/Roller blading Dancing Full body sports EXERCISE AND FITNESS 22 8/11/2008 BALANCE • • • • • • • • Problems with balance are responsible for Falls and accidents among the elderly Exercises such as: Dancing Skipping rope Calisthenics Yoga All require balance EXERCISE AND FITNESS 23 8/11/2008 Muscular Endurance Exercises • Weight bearing exercises • Free weights • Weight machines • Calisthenics • Isometrics • Isotonics • Isokenitics 8/11/2008 EXERCISE AND FITNESS 24 Isotonic • Weight training that uses force with movement • The use of free weights, barbells etc. • Both muscle and the weight move • Better develops and utilizes strength in varied activities 8/11/2008 EXERCISE AND FITNESS 25 Isometric • Weight training that applies force without movement • Applying force in the muscle and holding the force • Tightening the gluteals while sitting at your desk or in your car • KEGALS 8/11/2008 EXERCISE AND FITNESS 26 Isokenetic • An exertion of force at a constant speed against an equal force • This exertion is found in weight training machines • Circuit training equipment • Develops strength and endurance 8/11/2008 EXERCISE AND FITNESS 27 PRINCIPLES OF CONDITIONING • Intensity • Duration • Frequency 8/11/2008 EXERCISE AND FITNESS 28 . • Stretching is an important component of your workout • Stretching exercises before and after fitness activities can definitely improve one’s flexibility • Static stretching • Ballistic stretching 8/11/2008 EXERCISE AND FITNESS 32 STRETCHING An exercise program needs to benefit all muscle groups. • Neck • Shoulders • Arms • Back • Abdomen • Gluteals • Thighs 8/11/2008 • Calves EXERCISE AND FITNESS 33 ALL WORKOUTS MUST INCLUDE: • WARM-UP Prepares body for exercise full body warm-ups are essential before stretching or working with weights • COOL -DOWN Slowing down gradually and never coming to a sudden, complete halt 8/11/2008 EXERCISE AND FITNESS 34 BODY COMPOSITION • • • • • • Lean body mass or Lean body Weight -LBW Muscles Organs Bones Teeth Fat Tissue* added to LBW EXERCISE AND FITNESS 35 8/11/2008 BODY FAT PERCENTAGES Essential body fat is @ 12-22% Needed for healthy functioning of the body Non essential fat is 23% and up This is stored as adipose tissue or excess girth around organs • Energy for future needs • Measurement of one’s body fat provides a better analysis of one’s body weight 8/11/2008 EXERCISE AND FITNESS 36 • • • • Body Composition Affected by: • • • • • Exercise BMR After Burn Endurance Sports Muscle Density 8/11/2008 EXERCISE AND FITNESS 37 SIX STEP TO STAYING INVOLVED • By: Dr. Jon Robinson • Develop a personal contract to reach an obtainable weekly or monthly fitness goal • Keep track of your progress by knowing your starting physical level’s and charting your progress • Exercise with other’s who have similar fitness interests and goals • Go for the exercise you enjoy most • Be prepared and avoid excuses for not participating • See yourself as an active woman 8/11/2008 EXERCISE AND FITNESS 38 AVOIDING INJURIES • Exercise Abuse • Over use syndrome- body part or entire body exercised beyond it’s biological limit to point of injury • Faulty exercise techniques 8/11/2008 EXERCISE AND FITNESS 39 COMMON INJURIES • Engaging in exercise too frequently or too intensely can often result in preventable injuries • Anterior Cruciate Ligament - rear of knee • Ptellofemoral Knee pain - caused by repetitive jumping, improper stretching, joint deterioration • Shin Splints- caused by hard surfaces • Lower back pain- weak back or abdominal muscles • Shoulder Impingement - Caused by continual 8/11/2008 EXERCISE AND FITNESS forceful overhead motion of shoulder 40 RICE-Temporary Care • This formula is used in First Aid to give immediate first responder care until more advanced medical care is available. 8/11/2008 EXERCISE AND FITNESS 42 RICE • • • • R I C E REST ICE COMPRESSION ELEVATION 8/11/2008 EXERCISE AND FITNESS 43 BODY MASS INDEX • • • • If you weigh 140 Divide by 2.2 140÷2.2 = 63.7(a) This converts your weight to kilograms • If your height is 66 inches • Divide by 39.4 8/11/2008 • 66÷39.4 = 1.7 (b) • This converts your height to meters • Square the answer • 1.7 X 1.7 = 2.89 (b2) • Divide weight in kilograms by height in meters squared • 63.7÷2.89 = 22.04 44 EXERCISE AND FITNESS EXERCISE and the MENSTRUAL CYCLE • • • • • The cycle is a normal biological event Is usually not a problem for athletic women Varying degrees of pain and cramping Pain in lower back or legs Can curtail one’s ability and desire to be physically active during menstrual cycle EXERCISE AND FITNESS 45 8/11/2008 PRE MENSTRUAL SYSDROME Affects many women Characterized by feelings of irritability Depression Bloating Headaches Tender breasts Possible weight gain Engaging in exercise has been shown to reduce symptoms of PMS and produce feelings of well being 8/11/2008 EXERCISE AND FITNESS 46 • • • • • • • • AMENORRHEA • Cessation of the menstrual period • It is related to over exercising • Endurance activities such as long distance running, cycling, gymnastics or swimming • When body fat % goes lower than 12% • Highly fit female athletes usually experience irregular or absent menstrual periods 8/11/2008 EXERCISE AND FITNESS 47 Negative Physiological Responses (cont.) • Loss of lean body mass, fat cells, and energy which can lead to malnutrition • Reduction of bone density or never reaching peak bone mass as a young woman • Increase number of injuries due to overuse of the body 8/11/2008 EXERCISE AND FITNESS 48 PELVIC FLOOR FITNESS • Muscles that support a woman’s pelvic cavity • They act like a sling that serve as a base or support • Muscles are slanted at different angles and can be held with varying degrees of firmness • Muscles have special receptors-relay 8/11/2008 EXERCISE 49 sexual sensations AND FITNESS Pelvic Floor Muscles: support and encircle the: • • • • • Uterus Bladder Urethra Vagina Rectum 8/11/2008 EXERCISE AND FITNESS 50 STRESS URINARY INCONTINENCE • Involuntary leaking of small amounts of urine • During sudden exertion: • Coughing • Sneezing • Jumping • Laughing 8/11/2008 EXERCISE AND FITNESS 51 KEGELS • Developed by Dr. A. Kegel • Strengthen muscles of the pelvic floor • Rehabilitate muscles damaged during birthing • Provide natural healing that replaces surgery • Prescribed for prolapsed organs 8/11/2008 EXERCISE AND FITNESS 52 KEGELS may help to: • • • • Reduce potential tearing of perineum Increase elasticity of birth canal Promotes recovery after childbirth Support weight of fetus 8/11/2008 EXERCISE AND FITNESS 53 EXERCISING and PREGNANCY • A woman can exercise during pregnancy as long as she has been active prior to pregnancy • A woman’s fitness level will dictate the frequency, duration and intensity of her exercise program • Pregnancy requires a woman to: • Prepare her muscles • Increase her stamina • Boost her immune system 8/11/2008 EXERCISE AND FITNESS 54 Pregnant women who exercise• • • • • • Reduce possibility of C-section Gain less weight and body fat Spend less time in labor Reduce hemorrhoids and low back pain Fatigue less frequently Develop little or no varicose veins EXERCISE AND FITNESS 55 8/11/2008 Women As Athletes • Women have the same response to training as men • Men have a greater quantity of muscle mass-individual fibers same • Women have more natural body fat • Women 1/2 as strong upper body and 2/3as strong lower body than men • Title IX gives equal public such. funds 8/11/2008 EXERCISE AND FITNESS 56 Anabolic Steroids • • • • • PHYSIOLOGICAL Enlarged clitoris Beard growth Baldness Breasts reduced • PSYCHOLOGICAL • Increased aggression 8/11/2008 EXERCISE AND FITNESS 57 COMPULSIVE EXERCISE • Distorted view of selves • Sets extremely damaging goals • Compelled emotionally to excessive exercise • Addicted behavioral drives • Stressed and depressed 8/11/2008 EXERCISE AND FITNESS 58 Negative Physiological Responses To Comp. Exercise: • Increase of reproductive hormone production-serious effect on the body • Diminished ovulation and menstruation or potential cessation • Suppressed Immune System • Depressed moods and ability to concentrate 8/11/2008 EXERCISE AND FITNESS 59 • • • • • • • • • • • KEY VOCABULARY CHAPTER resistance 2 • progressive Cardiovascular fitness muscular strength muscular endurance flexibility coordination balance agility aerobic training strength training overload principle kegals • • • • • • • • • • • training target heart rate intensity duration frequency warm-up cool-down overuse syndrome athletic amenorrhea anabolic steroids afterburn sedentary 60 8/11/2008 EXERCISE AND FITNESS