NSC 170C1 1st Edition Lecture 24 Outline of Last Lecture I. Cancer Outline of Current Lecture I. What is Fitness? II. Benefits/ TypesIII. Prevalence Current LectureI. What is fitness and why is it so important? A. Physical fitness is good health or physical condition as a result of exercise and proper nutritionB. Physical activity is body movement that expends energy (calories)C. Exercise is structured or planned physical activityD. Fitness Has Five Basic Componentsi. Cardiorespiratory endurance: ability to sustain cardiorespiratory exercise for an extended period of timeii. Muscle strength: ability to produce force for a brief period of timeiii. Muscle endurance: ability to exert force over a longperiod of time without fatigueiv. Flexibility: range of motion around a joint, improved with stretchingv. Body composition: the proportion of muscle, fat, water, and other tissues in the bodyE. A person who is physically fit demonstrates all five of these qualitiesII. Fitness Provides Numerous BenefitsA. Reduces risk for developing several diseasesB. Can improve overall health by reducing stress and helping you to get more restful sleepC. Cardiorespiratory exercise can Improve Cardiorespiratory Endurance and Body Compositioni. Often involves continuous activities that use large muscle groupsii. Predominantly aerobic exercise because it uses oxygeniii. Benefits your heart, blood, and blood vesselsiv. Reduces stress and lowers risk of heart disease by maintaining normal cholesterol levels, heart rate, and blood pressurev. Helps you to maintain a healthy weight and reduce body fatIII. VO2 MaxA. Measure of cardiovascular fitnessB. Researchers can measure cardiovascular fitness by measuring the amount of oxygen a person consumes per minute while working outC. Cardiovascular adaptations for increased VO2 maxi. Cardiac outputii. Lung capacityiii. RBCiv. Stroke volumev. Skeletal Musclevi. Myoglobinvii. Mitochondriaviii. Metabolic enzymesIV. Weight training can improve muscular fitness and body compositionA. Weight training can improve muscle strength, muscle endurance, and body compositioni. A low number of repetitions using heavy weights will increase muscle strengthii. To increase muscle endurance, perform a high number of repetitions with lighter weightsB. Sound Fitness programi. A sound physical fitness program appropriately overloads the body.ii. Overload principle: additional physical demands on the body to improve fitness cardiovascular and musculariii. Too much physical exertion is NOT recommendediv. Body Response to Exercisea) Overload principleb) Hypertrophy - with exercise muscle cells and tissue increase sizec) Sport specific physiquesd) Cross-training Atrophy - without exercise muscle cell and tissue decrease sizeC. Rest periods between sets of exercises and between workouts are important to avoid overworking muscles and risk of injuryi. Rest 2 to 3 minutes between sets if using heavy weights to increase strengthii. Rest 30 seconds or less if using lighter weights to increase muscle enduranceiii. Between workouts, a two-day rest period is recommended.D. Stretching can improve flexibilityi. Stretching can improve flexibility, reduce muscle soreness and risk of injury, and improve balance, posture, and circulation.ii. Static stretching a) Relaxing a muscle, then extending it to a point of mild discomfort and holding for 10 to 30 seconds before relaxing it againiii. Dynamic stretchingb) Stretches muscles by moving, using activities such as arm swings, kicks, or lungesiv. Yoga is a form of exercise that incorporates aspects of bothstatic and dynamic stretching.V. The FITT principle can help you design a fitness programA. FITT is an acronym for frequency, intensity, time, and type.i. Frequency: how often you do the activityii. Intensity: degree of difficultyiii. Low, moderate, and vigorous (high)iv. Time (duration): how long you performed the activityv. Type: specific activity performedB. For moderate health benefits, the Dietary Guidelines for Americans 2005 suggests 30 minutes of moderate-intensity exercise most days ofthe weeki. Over half of adults in the United States do not meet these recommendations.C. To maintain weight and prevent gradual weight gain: 60 min of moderate- to vigorous-intensity exerciseD. To lose weight: 60 to 90 min of moderate-intensity exercise along withcalorie adjustments to your dietE. The Physical Activity Pyramid can help you improve your current level of fitness.F. The key to being physically active is to find activities you enjoy so you can continue to do them on a regular basis.G. You can use the FITT approach to meet the American College of SportsMedicine’s guidelines for cardiorespiratory endurance, muscular fitness, and