Slide 1Slide 2Slide 3Slide 4Slide 5Slide 6Slide 7Slide 8Slide 9Slide 10Slide 11Slide 12Slide 13Slide 14Slide 15Slide 16Slide 17Slide 18Slide 19Slide 20Slide 21Physical Activity Chapter 11H263In your own words, how would you define Physical Activity?Physical Activity: Health, Fitness, and Performance•Physical Activity for Fitness–Physical Activity—bodily movement that involves muscle contractions and an increase in metabolism–Exercise—planned, structured, repetitive bodily movement –Physical fitness—the ability to perform regular moderate to vigorous levels of physical activity without excessive fatigueWhy should we care about being physically active?Physical Activity: Health, Fitness, and Performance–A growing number of Americans are sedentary.–Sedentary lifestyles are linked to dramatic increases in obesity, diabetes, and other chronic diseases.–More than 145 million Americans are overweight or obese 极极极极极 , 73.6 million have high blood pressure, 16.8 million have coronary artery disease, 23.6 million have diabetes, and 57 million have pre-diabetes.–Physical activity has tremendous health-promoting and disease-preventing benefits.Physical Activity: Health, Fitness, and Performance•Physical Activity for Health–The U.S. Department of Health and Human Services recommends:• Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week OR•At least 75 minutes of vigorous-intensity aerobic physical activity throughout the weekPhysical Activity: Health, Fitness, and Performance•Physical Activity for Performance–Programs designed to increase speed, strength, endurance, or specific muscle strength •Plyometrics 肌肌肌肌肌肌 — improves control and speed in changing directions•Interval training—improves power and cardiovascular fitnessWhat are some benefits to being physically active?Physical Activity: Health Benefits of ExercisePhysical Activity for Physical Fitness•Cardiorespiratory Fitness–The ability of the heart, lungs, and blood vessels to function efficiently–The primary category of physical activity known to improve cardiorespiratory fitness is aerobic exercise•Muscular Strength–The amount of force a muscle or group of muscles is capable of exerting in one contraction•Muscular Endurance–The ability of a muscle or group of muscles to exert force repeatedly without fatigue or the ability to sustain a muscular contraction•Flexibility–Refers to the range of motion, or the amount of movement possible, at a particular joint or series of joints•Body Composition–Describes the relative proportions and distribution of fat and lean (muscle, bone, water, organs) tissues in the bodyPhysical ActivityWhat is the FITT Principle?Creating Your Fitness Program:The FITT Principle•The FITT (Frequency, Intensity, Time, and Type) principle can be used to devise a workout plan for health- or performance-related physical fitness.( 重重重重重重 Final)•Frequency refers to how often you must engage in a given exercise.•Intensity refers to how hard your workout must be.•Time, or duration, refers to how many minutes or repetitions of an exercise are required per session.•Type refers to the kind of exercises performed.Fitness Program Components and the FITT Principle•A comprehensive workout includes three elements:–Warm-up: 5–15 minutes of large body movements, followed by light stretching–Cardiorespiratory and/or resistance training: 20 minutes or more–Cool-down: 5–10 minutes of low-intensity activity and 5–10 minutes of stretchingPhysical Activity: Calories Burned by Different ActivitiesWhat barriers make it hard for college students to remain physically active?Physical Activity: Overcoming ObstaclesPhysical Activity: Fitness Gadgets and EquipmentPhysical Activity: Fitness-Related Injuries•Treatment of Fitness-Related Injuries–RICE•Rest •Ice •Compression- elastic bands •Elevation- above you heart•Preventing Injuries–Appropriate footwear–Appropriate protective equipment*4*Physical Activity: Related Injuries Exercising in the Heat–Acclimate.–Avoid dehydration.–Wear appropriate clothing.–Use common sense.•Heat Stress Illnesses–Heat cramps- muscle cramps–Heat exhaustion- excessive water loss–Heatstroke- body is too hot and cannot cool downExercising in the Cold–Hypothermia concerns•Consider the weather.•Wear layers.•Hydrate.•Exercise with a friend.•Prevent muscle cramps.*3*Gender & Health Nutrition:–Women have cyclical changes.•During pregnancy and lactation, women’s nutritional requirements increase substantially.•During the menstrual cycle, many women report significant food cravings.–Men have more lean tissue (burn more calories).•Men also tend to consume more red meat and less fruits and vegetables than women do.Weight Management & Exercise: –Women < men report participating in regular exercise.–Levels of testosterone affects muscle growth–Aerobic capacity differs, men have larger hearts–Women have ~25% body fat and men have ~15%.–Women have greater hip and elbow flexibility.–Men may have higher levels of blood