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Chapter 10
Personal Fitness:
Improving Health
through Exercise
Lecture Outline
Copyright © 2010 Pearson Education, Inc.
written by Bridget Melton, Georgia Southern University
Objectives
• Distinguish among physical activities for health, for
fitness, and for performance.
• Describe the benefits of regular physical activity,
including improvements in physical health, mental
health, stress management, and life span.
• Explain the components of an aerobic exercise
program, strength-training program, and a
stretching program.
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Objectives (cont.)
• Summarize ways to prevent and treat common
fitness injuries.
• Summarize the key components of a personal
fitness program.
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Physical Fitness, Activity, and Exercise
• Physical activity is any bodily movement that is
produced by the contraction of skeletal muscles and
that substantially increases energy expenditure.
• Exercise is planned, structured, and repetitive bodily
movement done to improve or maintain one or more
components of physical fitness, such as endurance,
flexibility, or strength.
• Physical fitness is the ability to perform regular
moderate to vigorous levels of physical activity
without excessive fatigue.
Copyright © 2010 Pearson Education, Inc.
Copyright © 2010 Pearson Education, Inc.
Benefits of Regular Physical Activity
• Improved cardiorespiratory fitness
• Reduced cancer risk
• Improved bone mass
• Improved weight control
• Prevention of diabetes
• Improved immunity
• Improved mental health and stress management
• Longer life span
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Some Health Benefits of Regular Activity
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Cardiorespiratory Fitness
• Aerobic exercise is any type of exercise that
increases heart rate.
• Aerobic capacity is the functional status of the
cardiorespiratory system, measured as the
maximum volume of oxygen consumed by the
muscles during exercise (VO2max).
• Graded exercise test is a test of aerobic capacity
done by gradually increasing the pace on a treadmill
or bike.
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Copyright © 2010 Pearson Education, Inc.
Aerobic Fitness Program
• Frequency: Vigorous exercise should be performed
at least three times per week.
• Intensity: Use your target heart rate or the rating of
perceived exertion scale.
• Target heart rate, lower = (220 – age)  0.50
• Target heart rate, upper = (220 – age)  0.70
• Duration: vigorous activities for 20 minutes;
moderate for 30 minutes
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Activity: Calculating Your Target Heart Rate
• 220 – age = maximum heart rate (MHR)
• Moderate intensity is a heart rate from 50 to 70
percent of MHR.
• MHR  0.50 = lower limit HR
• MHR  0.70 = upper limit HR
• Example of Moderate:
• 220 – 20 = 200
• 200  0.50 = 100 LHR
• 200  0.70 = 140 UHR
• Vigorous intensity is a heart rate from 70 to 85
percent of MHR.
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The FITT Principle Applied to HealthRelated Components of Fitness
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Rating of Perceived Exertion (RPE) Scale
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Levels of Physical Activity
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Improving Muscular Strength and Endurance
• Muscular strength is the amount of force a muscle is
capable of exerting.
• One repetition maximum (1 RM) is the maximum
amount of weight you can move at one time.
• Muscular endurance is the ability of a muscle to
exert force repeatedly without fatiguing.
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Principles of Strength Development
• Overload
• Specificity
• Variation
• Reversibility
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Activity Break: Pop Quiz
• True or False: Women who do strength training will
develop bulky muscles similar to men’s.
• True or False: Women need to do strength
exercises different from men.
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Methods of Providing Resistance
• Body-weight resistance (calisthenics)
• Fixed resistance
• Variable resistance
• Accommodating-resistance devices
• Core strength training
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A Stability Ball
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Stretching Exercises and Well-Being
• Flexibility is a measure of the range of motion of a
joint.
• Static stretching
• Slow, gradual stretching of muscles and tendons,
and holding them at a point
• Dynamic stretching
• Under a trainer’s supervision, moving parts of your
body in a gradual and controlled manner
• Ballistic stretching is repeated bouncing motions,
which carry a high risk of injury and are not
recommended.
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Stretching Exercises to Improve Flexibility
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Yoga, Tai Chi, and Pilates
• Yoga blends mental and physical aspects of
exercise; it promotes balance, coordination,
flexibility, and mental focus.
• Tai chi is a Chinese form of yoga; it is designed to
increase range of motion while reducing muscular
tension.
• Pilates combines stretching with movement against
resistance.
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ABC News Video: Twist to Get Fit!
| Twist to Get Fit!
Discussion Questions
1. Do you consider Yoga a sport?
2. What overall effects does Yoga have on the body?
Does it affect other aspects of health?
3. What may hold a person back from beginning
Yoga?
4. Have you tried Yoga? What did you think?
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Creating Your Own Fitness Program
• Design a plan to improve or maintain cardiovascular
fitness, flexibility, muscular strength, endurance, and
body composition.
• Identify your fitness goals.
• Choose activities that you like.
• Make it comprehensive, including warm up,
stretching, strength development, aerobic activity,
and cool down.
• Don’t forget cross training.
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Activity Break: Create a Fitness Program Plan
List three to five fitness goals you have for this semester.
How do you plan to achieve these goals?
When do you plan to implement this change?
Start date:
End date:
How do you plan to measure your achievements?
“The way I feel” is not an acceptable measure.
How will you reward yourself?
What tools will you use to monitor your progress toward your
goals?
What is your support system for this fitness program? Friends?
Family?
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Creating Your Own Fitness Program (cont.)
• Overcoming common obstacles to exercise
• Identifying your fitness goals
• Designing your program
• Fitness program components
• Warming up and stretching
• Resistance training
• Cardiorespiratory training
• Cooling down and stretching
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Copyright © 2010 Pearson Education, Inc.
Choosing Exercise Equipment and Facilities
• Fitness centers: Visit the facilities.
• Exercise equipment
• Heart rate monitors
• Pedometers
• Stability balls
• Balance boards
• Resistance bands
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Nutrition and Exercise
• What to eat?
• Carbohydrates: chief source of fuel
• Protein: muscle repair and growth
• Fats: additional fuel source for muscles
• When to eat?
• Allow 3 to 4 hours between eating a large meal and
exercising.
• Light snack may help before workout
• Stay hydrated.
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Fitness-Related Injuries
Types of injuries from fitness-related activities
• Overuse injuries are due to cumulative, continuous
stresses on the tendons, bones, and ligaments
during exercise.
• Traumatic injuries are sudden and violent; typically
from accidents during exercise or sport.
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Preventing Injuries
• Appropriate footwear
• Fit
• Function
• Appropriate protective equipment
• Wear goggles to prevent eye injuries
• Wear a helmet while bicycle riding, skate boarding,
and such
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Anatomy of a Running Shoe
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Common Overuse Injuries
• Plantar fasciitis: inflammation of the broad band of
dense, inelastic tissue (fascia) that protects the
nerves, blood vessels, and muscles of the foot from
injury
• Shin splints: pain and swelling along the middle of
the shin in the soft tissues, not the bone
• Runner’s knee: pain experienced when downward
pressure is applied to the kneecap after the knee is
straightened fully
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Treatment
• RICE
• Rest
• Ice
• Compression
• Elevation
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Exercising in the Heat
• Three major types of heat stress
• Heat cramps
• Heat exhaustion
• Heatstroke
• Prevention
• Drink plenty of fluids, especially a sports drink to
prevent hyponatremia.
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Exercising in the Cold
• Hypothermia
• Prevention
• Watch weather conditions.
• Take a friend with you.
• Layer clothing.
• Drink plenty of fluids.
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Cramps
• Prevention of heat cramps
• Be sure to properly warm up muscles before
exercising.
• Massage, stretching, putting pressure on muscle,
and deep breathing are useful remedies.
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