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Chapter 10
Personal Fitness:
Improving Health
Through Exercise
PowerPoint® Lecture Slide Presentation
prepared by
Michael Hall
Copyright © 2008 Pearson Education, Inc.,
publishing as Pearson Benjamin Cummings
Objectives
 Describe the benefits of regular physical activity.
 Define physical activity and exercise as they relate to
health and fitness.
 Explain the components of an aerobic exercise
program and a stretching and strength training
program.
 Summarize ways to prevent and treat common fitness
injuries.
 Discuss the factors that contribute to obsessive
exercise patterns and prevention techniques.
 Summarize the key components of a personal fitness
program.
Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings
Physical Fitness, Activity, and Exercise
 Physical activity – any bodily movement that is
produced by the contraction of skeletal muscles and
that substantially increases energy expenditure
 Exercise – planned, structured, and repetitive bodily
movement done to improve or maintain one or more
components of physical fitness such as endurance,
flexibility, and strength
 Physical fitness – the ability to perform moderate-tovigorous levels of physical activity on a regular basis
without excessive fatigue
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 Physical fitness can be divided into two components:
• Skill related aspects include agility, speed,
coordination and balance.
• Health related components include
cardiorespiratory fitness, muscular strength and
endurance, flexibility, body composition.
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Components of Physical Fitness
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Table 10.1
Benefits Of Regular Physical Activity
Improved cardiorespiratory
fitness
Improved bone mass
Reduced risk of heart disease
Improved health and life span
Prevention of hypertension
Improved blood lipid and
lipoprotein profile
Reduced cancer risk
Improved weight control
Prevention of diabetes
Improved immunity
Improved mental health and
stress management
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Improving Cardiorespiratory Fitness
 Cardiorespiratory endurance refers to the ability of the
circulation system to supply oxygen during sustained
physical activity.
 Aerobic – any type of exercise that increases heart
rate
 Aerobic capacity – functional status of the
cardiorespiratory system, the maximum volume of
oxygen consumed by the muscles during exercise
(VO2max)
 Graded exercise test – measures aerobic capacity by
gradually increasing pace on treadmill or bike
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Aerobic Fitness Program
 Aerobic exercise must be prolonged and moderate in
intensity. Target heart rate is a way to measure
intensity.
• Target heart rate = (220 – age) x .60 (up to .8)
 Frequency – vigorously exercise at least 3 times per
week. Daily walking/physical activity encouraged.
 Intensity – use target heart rate or talk test
 Duration – vigorous activities for 20 min, moderate
for 30 min or more
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Levels of Physical Activity
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Figure 10.3
Improving Muscular Strength And Endurance
 Muscular strength – amount of force a muscle is
capable of exerting
 One repetition maximum (1 RM) – maximum you can
exert at one time - no longer considered a safe way to
determine how strong a specific muscle is
 Muscular endurance – ability of a muscle to exert
force repeatedly without fatiguing
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Principles Of Strength Development
 The Tension Principle: the more tension you create,
the greater the strength gain
 The Overload Principle: resistance beyond what a
muscle is accustomed to will result in strength gain
and growth (hypertrophy)
 The Specificity-of-Training Principle: specific body
systems respond to the physiological demands placed
upon it.
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Types Of Muscle Activity
 Isometric muscle action: force is produced by the
muscle without any resulting movement
 Concentric muscle action: force is produced while the
muscle shortens
 Eccentric muscle action: force is produced while the
muscle lengthens
 Isotonic movement includes both concentric and
eccentric movement
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Isometric, Concentric and Eccentric Muscle
Actions
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Figure 10.4
Methods Of Providing Resistance
 Body Weight Resistance: good old fashioned pushups (including modified and yoga) wall squats,
lunges, yoga, Pilates, crunches
 Fixed Resistance: barbells and dumbbells
 Variable Resistance: weight training machines
What’s the best?
What do you enjoy?
What do you have time to do?
What do you have access to?
What do you realistically see yourself doing?
Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings
Stretching Exercises And Well-Being
 Flexibility – a measure of the range of motion at a
particular joint
 Static stretching – slow, gradual stretching of muscles
and tendons, and holding them at a point
 Dynamic stretching – moving parts of your body in a
gradual and controlled manner
 Ballistic stretching – repeated bouncing motions, high
risk of injury (not recommended)
 If you’re feeling pain the muscle is being
overstretched and tendon damage can occur
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Common High-risk Stretches and Recommended
Alternatives
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Figure 10.5
Yoga, Tai Chi, And Pilates
 Yoga – blends mental and physical aspects of
exercise; promotes balance, coordination, flexibility
and meditation
 Tai Chi – Chinese form of yoga; designed to increase
range of motion while reducing muscular tension
 Pilates – combines stretching with movement against
spring loaded machines or body weight resistance
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Popular Yoga Styles
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Table 10.2
Stretching Exercises to Improve Flexibility
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Figure 10.6
Body Composition
 Describes the relative proportion of lean tissue
(muscle, bone, water and organs) and fat tissue in the
body.
 In order to see significant reductions in total body fat
and total body mass you will need to combine
exercise with a weight reducing diet.
 Exercise needs to be at least 30-45 minutes of
continuous low to moderate intensity at least 3 days
per week.
 There is no substitute for regular aerobic exercise
and weight training to maintain a healthy body weight
and body composition.
Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings
Creating Your Own Fitness Program
What do you enjoy?
What do you have time to do?
What do you have access to?
What do you want to accomplish?
Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings
Creating Your Own Fitness Program
 Design a program to improve or maintain
cardiovascular fitness, flexibility, muscular strength
and endurance, and body composition
 Identify your health/fitness goals
 Outline a typical week
• Which are cardio and weight training days. Which
specific exercises are being done, for how long and
with what type of intensity/resistance?
• Include flexibility component.
• Include ways you’re incorporating more physical
activity into your lifestyle and better food choices.
Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings
Creating Your Own Fitness Program
 Include a section on how you think your plan will
help you achieve your goals
 Identify a start date
 Identify when you will reevaluate this program and
by which measures you will judge your success.
 Don’t forget to include fun weekend activities like
biking, hiking, snow-boarding, swimming etc…
 DUE MONDAY OCTOBER 20th .
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Fitness Injuries
 Overuse injuries – cumulative stresses placed on
tendons, bones, and ligaments during exercises
 Traumatic injuries – occur suddenly and violently,
typically by accident: broken bones, torn ligaments
and muscles, contusions, and lacerations
 Prevention – proper clothing, appropriate footwear,
appropriate exercise equipment
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Common Overuse Injuries
 Plantar Fasciitis
 Shin Splints
 Runner’s Knee
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Anatomy of a Running Shoe
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Figure 10.7
Treatment
 RICE
• Rest
• Ice
• Compression
• Elevation
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Exercising In The Heat
 Heat cramps
 Heat exhaustion
 Heat Stroke
 Prevention
• Drink plenty of fluids, especially a sports drink to
prevent hyponatremia
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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
Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings
Exercising In The Cold
 Hypothermia
 Prevention
• Watch weather conditions
• Use “buddy” system
• Layer clothing
• Drink plenty of fluids
Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings