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.

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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 Health-
Related 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 mens.

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 trainers 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.
Dont 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
Runners 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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