Chapters 6 7 8 Cardiorespiratory Endurance Muscular Fitness

Chapters 6, 7 & 8 Cardiorespiratory Endurance Muscular Fitness: Strength and Endurance Muscular Flexibility © Cengage Learning 2015

• Why is PA activity important? • What are the benefits? © Cengage Learning 2015

Benefits of Aerobic Training • • • Increased oxygen-carrying capacity of blood Decrease in resting heart rate (RHR) Increase in cardiac output and stroke volume Faster recovery time after exercising Lower blood pressure & blood lipids and increased fatburning enzymes • Lower heart rate at given workloads • Increase in number, size, and capacity of mitochondria – Structures within cells where energy transformations take place • Increase in number of functional capillaries – Smallest blood vessels carrying oxygenated blood to the body © Cengage Learning 2015

Benefits of Strength Training • Health benefits: – Increases or maintains muscle – Leads to higher resting metabolic rate – Prevents obesity – Lessens risk for injury – Benefits skeletal system • Reduces pressure on joints; aids in childbearing – Lowers blood pressure & control blood sugar – Promotes psychological well-being © Cengage Learning 2015

Benefits of Good Flexibility • Good flexibility: – Promotes healthy muscles and joints – Greater freedom of movement – Makes activities of daily living easier • Too much flexibility leads to unstable and loose joints, which may increase injury rate, including joint subluxation and dislocation – Subluxation is partial dislocation of a joint © Cengage Learning 2015

Benefits of Good Flexibility (cont’d. ) • Stretching: moving joints beyond the accustomed range of motion – A regular stretching program increases circulation, prevents low-back problems, and improves personal appearance & confidence – Flexibility exercises have been prescribed to treat dysmenorrhea (painful menstruation), general neuromuscular tension (stress), and knots (trigger points) in muscles and fascia – Stretching exercises are helpful in warm-up and in cool-down routines © Cengage Learning 2015

• So, if exercise is so good, why aren’t more people active? • What gets in the way of regular and sustained exercise programs? • Ted Talk: Emily Balcitis: (4 min) • https: //www. ted. com/talks/emily_balcetis_why_s ome_people_find_exercise_harder_than_others ? language=en © Cengage Learning 2015

Principles of CR Exercise Program Getting Started What motivates people to exercise? Keep in mind: • The first few weeks are the most difficult • Reduce muscle soreness, stiffness, and risk for injuries by gradually increasing exercise intensity, duration, and frequency • Once you begin to see positive changes, it won’t be as hard and you might be more inclined to continue © Cengage Learning 2015

Principles of CR Exercise Program • To develop the CR system, the heart muscle has to be overloaded or worked beyond its normal workload • Adherence to exercise is enhanced if you are able to make it through 4 to 6 weeks of training • The first step is to ask yourself: Am I ready to start an exercise program? • The mode, or type, of exercise that develops the CR system has to be aerobic in nature • Involves major muscle groups © Cengage Learning 2015

Principles of CR Exercise Program Moderate- vs. Vigorous-Intensity Exercise • As intensity increases, adherence decreases, and injuries increase • Moderate-intensity physical activity provides many health benefits, including decreased risk for cardiovascular mortality • Vigorous-intensity programs yield higher improvements in oxygen carrying capacity or VO 2 max © Cengage Learning 2015

Principles of CR Exercise Program Duration of Exercise • Exercise between 20 to 60 minutes per session • 90 minutes daily may be required to prevent weight gain • Even accumulation of 30 min moderate activity for at least 10 minutes three times per day, benefits the CR system • 5 hours of moderate activity, or 2. 5 hours of vigorous activity per week provide additional benefits • Safety: – Novice or overweight exercisers need proper conditioning prior to vigorous exercise to avoid injuries or cardiovascular-related problems – Exercise sessions should be preceded by a 5 - to 10 -minute warm -up and be followed by a 10 -minute cool-down period – A warm-up consists of general exercises at a lower intensity than the actual target zone © Cengage Learning 2015

Principles of CR Exercise Program Frequency of Exercise • Recommended exercise frequency for aerobic exercise is 3 to 5 days per week • Three 20 - to 30 -minute exercise sessions per week, on nonconsecutive days, are sufficient to improve (in the early stages) • Endurance athletes may train at or above the anaerobic threshold © Cengage Learning 2015

Principles of CR Exercise Program Rate of Progression • Depends on health status, exercise tolerance, and program goals – Initially, only three weekly training sessions of 15 to 20 minutes are recommended to avoid musculoskeletal injuries – Increase duration by 5 -10 minutes per week and frequency up to 5 times per week by the fourth or fifth week – Progressively increase frequency, duration, and intensity of exercise until you reach your fitness maintenance goal © Cengage Learning 2015

Excessive Sitting: A Deadly Proposition • People who sit most of the day have up to a 50% greater risk of dying prematurely and an 80% greater risk of cardiovascular disease • Ways to enhance daily nonexercise activity thermogenesis (NEAT) – Stand as much as possible; use a standing or a treadmill desk; use a stability ball for a chair; hold “walking” meetings; walk to co-workers’ offices instead of phoning; take intermittent breaks; park farther away; take the stairs © Cengage Learning 2015

Physical Activity Pyramid © Cengage Learning 2015

A Lifetime Commitment to Fitness • Benefits are maintained through a regular lifetime program, but it is never too late to start • Four weeks of aerobic training are completely reversed in two weeks of physical inactivity • Staying with a physical fitness program long enough brings about positive physiological and psychological changes © Cengage Learning 2015

Muscular Fitness: Strength and Endurance © Cengage Learning 2015

Muscular Strength and Endurance • What is strength training? – Also called resistance training – A program designed to improve muscular strength and/or endurance through a series of progressive resistance (weight) training exercises that overload the muscle system and cause physiological development © Cengage Learning 2015

Muscular Fitness and Aging …and we are all aging • Muscular strength may be the most important health-related component for older adults – Contributes to independent living, activities of daily living, and quality of life – Improves balance and restores mobility – Makes lifting and reaching easier – Decreases risk for injuries and falls, and risk for osteoporosis – Prevents muscle loss (sarcopenia) © Cengage Learning 2015

Muscular Fitness and Aging …and we are all aging • Loss of lean tissue is a primary reason for decrease in metabolism with age • Inactivity leads to atrophy • Strength training leads to muscle hypertrophy, which leads to higher resting metabolism © Cengage Learning 2015

Strength-Training Programs • Dietary guidelines for strength development – Increase protein for muscle growth and strength, however, this increased need is well-covered by the average American diet • Core strength training – Core: abdominal, hip, and spinal muscles • Pilates exercise system • Stability exercise balls • Elastic-band resistive exercise © Cengage Learning 2015

Strength-Training Programs Principles Involved in Strength Training • Mode of training – Isometric vs. dynamic – Free weights vs. machines • • Resistance (intensity) Sets Frequency Exercise variations © Cengage Learning 2015

Strength-Training Programs Free Weights versus Machines • Advantages of free weights • Advantages of machines – Cost – Safety – Variety – Selection – Portability – Variable resistance – Balance – Isolation – One size fits all – Time – Flexibility – Rehabilitation – Skill acquisition © Cengage Learning 2015

Principles Involved in Strength Training © Cengage Learning 2015

Strength-Training Programs Plyometrics • Generate greatest amount of force in the shortest amount of time – Leads to greater increases in speed and explosiveness – Higher risk for injuries compared with conventional resistance training • Most strength gains are seen in the first eight weeks • Examples: P 90 x © Cengage Learning 2015

Exercise Safety Guidelines • What is required to safely exercise and do resistance training? • And, what areas of safety need to be considered? © Cengage Learning 2015

Exercise Safety Guidelines • • • • Machines are a good option for those new to strength training Involve all major muscle groups Select exercises that will strengthen the core Never lift weights alone Warm up properly Use proper lifting technique Don’t lock elbows and knee joints Maintain proper body balance while lifting Exercise larger muscle groups before smaller muscle groups Exercise opposing muscle groups Breathe naturally Avoid holding your breath while lifting Allow adequate recovery time between sets Unusual discomfort and pain are signals to stop Use common sense when fatigued Stretch at the end of strength-training © Cengage Learning 2015

Muscular Flexibility © Cengage Learning 2015

Muscular Flexibility • Flexibility is the achievable range of motion at a joint or group of joints without causing injury – When joints are not regularly moved through their entire range of motion, muscles and ligaments shorten, and flexibility decreases – Some muscular/skeletal problems and injuries are related to a lack of flexibility: • Poor posture and subsequent aches and pains that lead to limited and painful joint movement • Improper alignment of the vertebral column and pelvic girdle © Cengage Learning 2015

Flexibility in Older Adults …and we are all aging • Because of decreased flexibility, older adults lose mobility and may be unable to perform simple daily tasks • Lack of flexibility also may cause falls and subsequent injury in older adults © Cengage Learning 2015

Factors Affecting Flexibility • Muscular flexibility relates to genetic factors, body temperature, age, and gender • Range of motion is joint-specific: – Joint cartilage – Ligaments and tendons – Muscles and skin – Tissue injury – Adipose tissue (fat) • Sedentary living is the most significant contributor to lower flexibility © Cengage Learning 2015

Muscular Flexibility Programs • Range of joint mobility can be increased through regular stretching • A comprehensive stretching program should – Include all body parts – Follow guidelines for development of flexibility • Overload and specificity of training principles © Cengage Learning 2015

Muscular Flexibility Programs • Static stretching (slow-sustained stretching) – Muscles are lengthened gradually through a joint’s complete range of motion • Passive stretching – Performed with the aid of an external force applied by either another individual or an external apparatus • Ballistic (dynamic) stretching: not recommended – Performed with jerky, rapid, and bouncy movements © Cengage Learning 2015

Muscular Flexibility Programs • Dynamic stretching – Require speed of movement, momentum, and active muscular effort to help increase the range of motion about a joint or group of joints • Controlled ballistic stretching – Slow, short, gentle, and sustained movements • Proprioceptive neuromuscular facilitation – Uses reflexes and neuromuscular principles to relax the muscles being stretched © Cengage Learning 2015

Muscular Flexibility Programs • Proprioceptive neuromuscular facilitation (PNF) is based on a “contract-and-relax” method and requires the assistance of another person • Isometric contraction helps relax the muscle being stretched © Cengage Learning 2015

Muscular Flexibility Programs Guidelines for Flexibility Development © Cengage Learning 2015

Muscular Flexibility Programs When to Stretch? • Warm-up involves gentle stretching – Not through entire range of motion – Progressively increase muscle temperature • Cool-down prevents muscle soreness – Higher temperature increases range of motion • Each major muscle group should be subjected to at least one stretching exercise – Complete flexibility workout will last 15 to 30 minutes © Cengage Learning 2015

Muscular Flexibility Programs Contraindicated Exercises • Even safe exercises can be hazardous if they are performed incorrectly • Some exercises may cause trauma and injury when executed repeatedly • Pre-existing muscle or joint conditions can increase risk of harm during certain exercises © Cengage Learning 2015

Effects of Posture • Posture is the relationship between different body parts – Enhances appearance, improves balance and endurance, protects against pains and aches, prevents falls, and enhances well-being • Poor posture – Risk factor for musculoskeletal problems of neck, shoulders, lower back – Strains hips and knees – Chronic low-back pain © Cengage Learning 2015