Chapter 11 Lecture

Exercise

Keeping Fit


Benefits of Fitness

• Reduction of certain diseases

    • Examples: Cardiovascular disease, Stroke, Osteoporosis, etc. 

• Physiological changes

    • Example: Weight loss

• Psychological profile

    • Examples: stress reduction, improvement of self-confidence and image

• Social benefits

    • Example: establish friendships and personal interactions with others

Health-Related Components of Fitness

Cardiorespiratory Endurance

• Ability of the heart, lungs, and blood vessels to process and transport oxygen over a period of time
• Continuous, repetitive movements
• Aerobic energy production (using oxygen)
• Structural and functional benefits
• Examples: brisk walking, jogging, cycling

Principles of Conditioning
• To benefit from participation in cardiorespiratory activities, you need to include the principles of conditioning (FITT):
• Frequency
• Intensity
• Time
• Type

Flexibility

• Ability of joints to function through an intended range of motion
• Failure to maintain flexibility will result in reduced motion/injury
• Four types of stretching techniques

    • Static: holding a stretch to tension for a 10-30 seconds
    • Active: holding a stretch to tension for 1-2 seconds and repeat 8-10 times
    • Ballistic or Dynamic: bouncing motions, considered more dangerous towards possible injury of tissues
    • Proprioceptive Neuromuscular Facilitation (PNF): contract muscle then release with a partner

Flexibility Training

• Experts recommends stretching the major muscle groups
• 3-7 days/week can improve physical performance
• Should be done when the body has warmed up significantly
• Static stretching is preferred over ballistic stretching
• By using a number of simple stretches for 5-10 minutes, your mind and body can be revitalized and tension can be relieved

Muscular Strength and Endurance

• Muscular Strength: ability to contract skeletal muscle to maximal force (force x 1)
• Muscular Endurance: ability for muscle group to function over a period of time (force/time)

    • Improves by performing repeated contractions less than maximal levels
    • leads into oxygen debt (anaerobic energy production)
    • causes quick muscle fatigue (lactic acid production)

• 3 Classifications of Resistance Exercises

    • Isometric (static contractions)
    • Isotonic (full range of motion, concentric and eccentric contractions)
    • Isokinetic (speed accommodates the movement of the exercises i.e. computerized dynamometers)

Resistance Training (Muscular Fitness)

• Strength training should be done 2-4 times/week
• Allow a day in-between for recovery
• One set of 8-12 reps will work on both strength and endurance (10-15 reps for women over 50)
• Focus toward fatiguing major muscle groups on different days (i.e., legs, arms, shoulders, chest, back)
• Include a warm up and cool down with every session

Body Composition

• Make up of the body (lean vs. fat tissue)
• Fat tissue is comprised of essential (necessary for normal functioning) and non-essential fat (extra energy storage)
• Measuring body fat % should be included in any fitness program
• Carrying too much fat is negatively associated with one’s health status

Other Exercise Considerations

  1.  Warm-Up (slow gradual general aerobic activity 5-10 minutes)
    This allows the body to receive sufficient blood and oxygen
    Prepares the body for more strenuous activities
  2. Cool-Down (returning the body to a resting state in 5-10 minutes, after activity session i.e., walking, stretching, etc.)

Personal Fitness Programming

• CDC recommends focusing on the frequency, not the intensity of physical activity.
• Women should accumulate 30 minutes or more at least 5 days a week of physical activity.

• Fitness Assessments

    • Designed to determine an individual’s physical condition as it relates to cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition

Design Your Personal Fitness Program

• Exercise adherence- keeping the program successful enough to remain involved

• Get started: check with your physician, assess your current fitness level, develop a contract, set personal goals

• Stay Involved: start small, go low tech, have good role models, try something new, find a buddy, prioritize, etc.

• Avoid Injuries: warm-up/cool-down stretching routines

    • RICE (rest, ice, compression, elevation)

Special Considerations

Exercise and the Menstrual Cycle

• Menstruation usually presents no problems with women who participate in physical activities
• However, there are conditions to be aware of that may curtail the desire to be physically active
• Dysmenorrhea (painful menstrual periods)
• Premenstrual syndrome (PMS)
• Amenorrhea (cessation of the menstrual cycle)
• If discomfort during the menstrual cycle is a problem, consider doing the following:
• Reduce frequency, intensity, and duration of the activity
• Enjoy a relaxing shower, hot tub, afterwards
• Incorporate other relaxing activities to promote a good night’s sleep

Exercise and Pregnancy

• Positive benefits have been demonstrated of women who exercise during pregnancy

• Women need to prepare themselves for the birthing process (muscles, stamina, immune system)

    • Kegel Exercises: Movements that help strengthen the muscles of the pelvic floor, aiding support of the fetus

• Studies have shown that women who do exercise during pregnancy show major differences after 15 weeks from those who do not exercise

Benefits of Exercising During Pregnancy

• More effective circulation
• Reduces leg and feet swelling
• Controls weight gain
• Reduces back pain
• Promotes a positive self-image
• Improves efficiency of the cardiorespiratory system
• Reduces the onset of hemorrhoids
• Reduces the fatigue factor
• Reduces the chances of varicose vein development

Contraindications of Exercise during Pregnancy

• The American College of Obstetricians and Gynecologists suggests that women should not exercise if they are at risk of hypertension.
• Pregnant women should stop exercising if they feel faint, have chest pains, headaches, uterine contractions, decreased fetal movement, or have fluid leaking from the vagina

Compulsive Exercise

Managing Weight Through Exercise

• Maintaining proper weight can be achieved by participating in a comprehensive exercise program
• Women need to expend at least the number of calories ingested with food intake
• Building muscle and losing fat can cause loss of inches without losing a pound
• Successful behavioral strategies include:
• Eating a low fat diet
• Monitoring own body weight and food intake
• Engaging in high levels of regular physical activity

Exercise During The Later Years

• Successful aging is largely shaped by individual lifestyle choices
• Evidence continues to mount that regular physical activity contributes to improved quality of life
• Physical exams would be recommended before beginning a program
• Well designed programs should start slow and become gradual over time
• Recognize and follow safety guidelines when exercising

Exercise Guidelines for Older Women

• Engage in endurance, resistance, and flexibility exercises
• Avoid extreme temperatures and drink plenty of water
• Wear appropriate clothing for the weather
• Gradually increase intensity and duration over time and as conditions permit
• Cool down slowly, perform static stretching, and reduce heart rate to below 100 before ending the cool-down routine