CHAPTER 1: TASK 1

1.

Describe the benefits of physical activity on

the social and psychological domains of
wellness? (5 marks)

Control your weight

Reduce your risk of cardiovascular disease
Reduce your risk for type 2 diabetes and
metabolic syndrome
Reduce your risk of some cancers
Strengthen your bones and muscles
Improve your mental health and mood
Improve your ability to do daily activities
and prevent falls, if you're an older adult
Increase your chances of living longer
2.

Why is exercise important in helping to

stave off the aging process? (5 Marks)
Before the age of physical maturity at
about 25 years, our body is continually
growing and developing and during this
phase muscles and the entire body stays
strong even without specific exercise. After
we reach the age of 30, we basically have
two options available to us. We can either
begin the long process of becoming weaker
or we can work to maintain our strength for
the rest of our life.
After this point, if the body does not
receive the necessary stimulus to trigger
muscle process of muscle wasting begins.
This loss of muscle tissue hastens the
degenerative processes and conditions that
characterize the dreaded aging process.

3.

How is your longevity affected in the wake

of a non-sedentary lifestyle? (5 Marks)
We can increase our life expectancy just by
spending some time outdoors in bright
sunshine. When our skin is exposed to
sunlight, it cells begin producing Vitamin D.
This vitamin is important for bone health
and also prevents depression, heart
disease and many other health problems.
Vitamin D also helps in regulating the
amount of melatonin in the body and this
hormone is responsible for controlling the
sleep patterns. So, if our melatonin levels
are right, we will also sleep well in the
nights and wake feeling refreshed and
rested in the mornings.

COMPONENTS OF A WORKOUT

Warm-up

Workout

Cool-down

BENEFITS OF A WARM-UP

Prepare cardiovascular system

Prepare metabolic system

Prepare musculoskeletal system

COMPONENTS OF A WARM-UP

Cardiovascular component

Flexibility component
BENEFITS OF A COOL-DOWN

Reduces blood pooling

Promotes recovery

Minimizes muscle soreness

EXERCISING SAFELY IN DIFFERENT ENVIRONMENTS

Heat

Cold

Altitude

Pollution
HEAT RELATED ILLNESS

Heat cramps

Heat exhaustion

Heat stroke
*The severity of heat related illness
increases with the degree of dehydration.
EXERCISE IN THE HEAT

Avoid high heat/humidity

Replace fluids

Gradual exposure (acclimatization)

Dress properly

Rest frequently

Watch for signs

EXERCISE IN THE COLD

Wind-chill factor

Dress in layers
EFFECTS OF ALTITUDE

Lower partial pressure of oxygen leads to

shortness of breath

Cold, dry air promotes dehydration

Acute mountain sickness

POLLUTION INDICES

Ozone

Pollutants

Allergies

DOMS

Delayed-onset muscle soreness.

24-48 hours after intense exercise.
NOT caused by lactic acid.
Caused by microscopic muscle tears
resulting from excessive loads on the
muscles.

Occurs when you violate the principle of

progression.

COMMON INJURIES

Sprains - ligaments

Strains - muscles/tendons

Muscle cramps
TREATMENT OF INJURIES

R
Rest

I
Ice

C
Compression

E
Elevation
ATTITUDES ABOUT PHYSICAL ACTIVITY

Knowing the most common reasons for

inactivity can help you avoid sedentary
living.
I dont have time.
Its too inconvenient.
I do not enjoy it.

Knowing the reasons people give for being

active can help you adopt positive
attitudes toward activity.
I do activity for health, wellness,
and fitness
I do activity to improve appearance
I do activity because I enjoy it.
PREPARING FOR PHYSICAL ACTIVITY: SUMMARY

General Exercise Guidelines

Choose something you like
Know your limitations
Dress appropriately
Consider the environment
Start slowly
Listen to your body

PRINCIPLES OF PHYSICAL ACTIVITY

Overload Principle
Most basic of all principles
Doing more than normal is
necessary for benefits
Muscle must work against a greater
than normal load to get stronger
Muscle must be stretched longer
than is normal to increase flexibility
Less overload required for health
benefits associated with metabolic
fitness.

Principle of Progression
Overload should occur in a gradual
progression rather than in major
bursts.
Could result in excessive soreness
or injury if you fail to adhere to this
principle.
Most effective training is when
sessions become progressively
more challenging over time.

Principle of Specificity
Must overload for specifically what
you want to benefit.
o Examples:
Strength-training does little
for cardiovascular fitness.
Flexibility training does
little for body composition.
Overload is specific to each body
part.
o Example:
Exercise legs to build
fitness in legs
Principle of Reversibility
Overload principle in reverse.
If you dont use it, you will lose it!
Some evidence exists that you can
maintain health benefits with less
physical activity than it took to
achieve them.
Dose-Response Relationship
The more physical activity you
perform, the more you benefit.
There are exceptions to this rule.
Principle of Rest & Recovery
Rest is needed to allow body to
adapt to exercise.
Allow time for recuperation after
overload.
If no rest, could lead to overuse
injuries, fatigue, and reduced
performance.
Examples:
Alternate hard/easy days.
Day off between bouts of exercise.
Principle of Individuality
Benefits of physical activity vary
for each person.
Individuals have unique
characteristics
o Heredity
o Age
o Gender
o Ethnicity
o Lifestyles
o Current fitness and health
status
o Other factors

FIT FORMULA

The FIT formula is used to describe the

amounts of exercise needed to improve
fitness or health.

They are similar to a doctor's prescription

in that if you follow the guidelines you will
receive the best results. When prescribing
medication doctors typically tell you how
much to take (dose or intensity), how often
to take it (frequency) and how long you
should continue (time). These are the same

parameters that are used to prescribe

exercise.
The parameters (Freq, Int and Time) relate
to the overload principle. As you get more
fit, it is important to change these values if
you want to keep improving. If
maintenance is your goal it may only be
necessary to follow what you have been
doing.
Some health professionals add a second T
to create the acronym FITT. This is done to
illustrate the fact that there is a FIT formula
for each different Type, or mode, of
physical activity. In this book, the acronym
FIT formula will be used to describe the
amount of activity necessary to produce
benefits for each type of activity from the
physical activity pyramid described later in
this concept.

CARDIOVASCULAR FITNESS

This concept will describe the function of

the cardiovascular system and explain how
to determine the appropriate intensity of
exercise needed to promote cardiovascular
fitness.

Cardiovascular fitness refers to the fitness

of the cardiovascular system
Cardio = heart
Vascular = vessel
SYNONYMS OF CARDIOVASCULAR FITNESS

Cardiovascular fitness is often called many

different things
Aerobic fitness: aerobic = with
oxygen so aerobic fitness refers to
the ability to take in and use
oxygen for exercise
Cardiovascular endurance: CV
fitness is also associated with good
endurance (running, biking etc....)
so this term is also common.
Cardiorespiratory fitness:
Respiration refers to the lungs so
this is referring to the fitness of the
heart and lungs instead of the
heart and vessels but it is
essentially the same thing.
CARDIOVASCULAR SYSTEM

NOTE: slides are numbered in the following

order.
1. The heart pumps oxygenated
blood to the muscles
2.
The
heart
receives
deoxygenated blood from the muscles
3. The heart pumps it to the lungs.

4. The oxygenated blood returns

from the lungs and can then be
pumped out to the rest of the body.
A healthy cardiovascular system must have
a strong heart, clean lungs and healthy
arteries and veins.
CHARACTERISTICS OF BLOOD VESSELS

Compares the cross sectional view of

arteries and veins.
Arteries are round in shape and
have muscular walls that help to
pump the blood around the body.

Veins do not have this muscular wall around the vessels and rely
on the pumping action of the muscles to facilitate venous return
CV FITNESS AND HEALTH BENEFITS

Reduces risk for:

heart disease
other hypokinetic conditions
early death

Protection against the health risks

associated with obesity.

Enhances the ability to perform various

tasks

Improves ability to function

Associated with a feeling of well-being.

FIELD TEST OF CARDIOVASCULAR FITNESS

Rockport Walking Test

Step Test

Astrand Rhyming Bike Test

12-minute Run Test

12-Minute Swim Test

FIT FORMULA FOR CV FITNESS

The amount of aerobic exercise needed to

improve CV fitness has been summarized
as a prescription according to the FIT
formula
Frequency
:
3
days/week
Intensity
:
HR in
target zone - at least 40% HRR OR
55% max HR
Time
:
At least 20
minutes

This is considered to be the minimal

stimulus (threshold of training) to
"improve" CV fitness. Less activity is
needed to promote general CV health.
FLEXIBILITY AND STRETCHING EXERCISE
FLEXIBILITY ACTIVITY

Possibly related to choice of

physical activities
Genetics (loose joints)
Lack of use or misuse
Lack of physical activity / muscle
imbalances
Race
Age

Flexibility is an important, but often neglected

part of an exercise program.

The importance of flexibility for health and

well-being becomes more important with
age
FLEXIBILITY FUNDAMENTALS

Doctors and physical therapists use a

specific vocabulary to describe the
movement of joints.

Note that the same terms (such as

flexion/extension) can be applied to
different joints of the body, while other
terms (such as dorsiflexion/plantar flexion)
are unique to a specific joint such as the
ankle.

Flexibility is considered "joint specific". This

means that good flexibility in one joint
does not necessarily imply good flexibility
in another joint.

The unique nature of the different joints

causes some to allow for greater mobility
than others.
Ball-and-socket joint
Hinge joint

ROM at a joint depends on how it is being

assessed
Static = without movement
Dynamic = active functional
activity
FACTORS INFLUENCING FLEXIBILITY

There are several factors which can

influence flexibility

Anatomical considerations:
Type of joint (ex. ball and socket vs.
hinge)
Amount of muscle or fat (both can
restrict movement)
Elasticity of muscles, tendons, and
ligaments

Gender (females tend to be more flexible

than males)
Possibly related to bone structure