Health

Raquel Fernandez October 15, 2009 Prof. Duncan Huie HED 100/922 Exercise for Health and Fitness The five health-related components of physical fitness which are most important are cardio respiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. Cardio respiratory endurance is the ability to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity. Cardio respiratory endurance is developed by activities that involve continuous rhythmic movements of large-muscle groups like those in the legs, which are used while walking and riding a bicycle. Cardio respiratory endurance is considered a critically important component of health-related fitness because the functioning of the heart and lungs is so essential to overall wellness. If levels of cardio respiratory fitness are low, the heart has to work very hard during normal daily activities. But as cardio respiratory fitness improves, the heart begins to function more efficiently. Muscular strength is the amount of force a muscle can produce with a single maximum effort. Muscular strength can be developed by training with weights or by using the weight of the body for resistance during exercises such as push-ups and curl-ups. Muscular strength helps keep the skeleton in proper alignment, which helps in preventing back and leg pain and providing the support necessary for good posture. Greater muscle mass helps maintain a healthy body weight by helping to maintain a higher rate of metabolism and faster energy. Muscular endurance is the ability to resist fatigue and sustain a given level of muscle tension-that is, to hold a muscle contraction for a long period of time or to contract a muscle over and over again. Like muscular strength, muscular endurance is developed by stressing the muscles with a greater weight than they are used to. Muscular endurance is important for good posture and for injury prevention. Strength or endurance development is determined on the type and amount of pressure that is applied. Flexibility is the ability to move the joints through their full range of motion. For most people, inactivity causes the joints to become stiffer as one ages. This stiffness often causes older people to develop unnatural body postures, and it can lead to back, shoulder, or neck pain. By doing stretching exercises, one can help ensure a normal range of motion and pain free joints as he or she ages. Body composition refers to the proportion of fat and fat free mass (muscle, bone, and water) in the body. The best way to lose fat is through a lifestyle that includes a sensible diet and exercise. Healthy body composition involves a high proportion of fat free mass and a low level of body fat. A person with excessive body fat is more likely to experience a variety of health problems like heart disease, high blood pressure, etc.(pages. 232-233) The human body is very adaptable. The greater the demands made on the body, the more it adjusts to meet the demands. When exercise is done regularly, short term changes in the body develop into more permanent transformations. Three immediate benefits that Carmen can expect to experience as a result of her activity regimen is increased energy production in muscles, increased blood flow to the skin and increased sweating to help maintain a safe body temperature, and increased heart rate and stroke volume. Five long term goals she can expect to reach is improved ability to exercise, reduced risk of many chronic diseases, improved psychological and emotional well-being, improved range of motion in joints, and increased life expectancy.(pages. 233-234) The guidelines for lifestyle physical activity suggested by the Surgeon General’s report recommend that all Americans include a moderate amount of physical activity on most, preferably all, days of the week. The report suggests a goal of burning off 150 calories per day, or about 1000 calories per week, in physical activity. Five strategies an individual can try in an effort to increase his or her level of daily lifestyle physical activity is to take the stairs instead of the elevator, walk to your destinations whenever possible, do at least one chore everyday that requires physical activity, stretch when you are either watching television or standing in line or whenever possible, and taking the dog out for a walk everyday. There are many more other strategies an individual can try, but it is up to you to figure out which ones best suite you more and which ones you find more entertaining, which you wouldn’t mind doing on an everyday basis. The possibilities are endless; based on the priorities you set, you can subtract time from some non-physical activities in order to make time for physical activity.(pages.237-238) The American College of Sports Medicine’s has established guidelines for creating an exercise program that includes cardio respiratory endurance exercise, strength training , and flexibility training. Cardio respiratory endurance exercises conditions your heart and lungs and should have a central role in your fitness program. The best exercises for developing cardio respiratory endurance stress a large portion of your body’s muscle mass for a prolonged period of time. These include walking, jogging, running, swimming bicycling and aerobic dancing. Sports such as basketball, tennis, and soccer if the skill level and intensity are enough for a vigorous workout. Frequency The best possible work out schedule for endurance training is 3-5 days per week. Intensity 55/65-90 % of maximum heart rate, one of the easiest ways to determine exactly how intensely you should work involves measuring your heart rate. Time 20- 60 minutes is recommended, the total duration depends on the intensity. TYPE continuous rhythmic activities using large muscle groups. Stretching exercises are important for maintaining the normal range of motion in the major joints of the body. A good stretching program includes exercises for all the major muscle groups and joints of the body such as your neck ,shoulders, back, hips, thighs, hamstrings, and calves. Frequency: 2 to 3 nonconsecutive days per week Intensity : 55 – 70 % of a one rep max (heavier weights; less reps) Time: for each exercise stretch to the point of tightness in the muscle and hold the position for 15-30 seconds. Rest for 30-60 seconds then repeat, trying to stretch a bit farther. Type Resistance exercises for all major muscular groups. Frequency: daily Intensity: Stretch muscle beyond its normal resting length Time: Hold each stretch for 10 to 15 seconds Type of Activity: Static stretching (slowly stretching a muscle until a tension is felt), Flexibility can be defined as a person’s ability to move a muscle or joint through a full range of motion. The amount of flexibility that a person possesses can be seen by how easily they can bend, twist or stretch. A person’s flexibility can vary from joint to joint; they may have excellent range of motion in the shoulder joint while having limited range of motion in the hip joint. People who are active tend to have better flexibility than someone who is sedentary. Being sedentary can cause people to have weak and / or stiff joints. Frequency: 2-3days per week (minimum) 5-7 days per week (maximum) Intensity: Stretch muscle to the point of tension. Time: 2-4 repetitions of each exercise, held for 15- 30 seconds. Type Stretching exercises for all major joints. (Pages 238-245) 5. There are several ways for obtaining suitable equipment or facilities. One of the best ways to get help is an exercise class, where an expert instructor can help you learn the basics and answer your questions. Visiting Web sites provide fitness programs , including ongoing support and feedback via e-mail. Also try to purchase the best equipment you can afford. Good equipment will enhance your enjoyment and decrease your risk of injury. Before buying an expensive type of equipment try working out at the local gym to make sure that you’ll use it regularly. Footwear is a key piece of equipment for almost any activity. If you are thinking of becoming a member of a health club or fitness center be sure be sure to pick one that has the right equipment and programs available at the time you will use them. Ask for free trails before committing to a long term contact. Most people do not have to change there eating habits when they begin a fitness program. In almost every case, a well balanced diet contains all the energy and nutrients needed to sustain an exercise program. One of the most important principles to follow when exercising is to drink enough water. You should at least drink two cups of water before a heavy work out and enough during exercising. Choosing appropriate exercise equipment, eating and drinking accessing fitness, and managing injuries will provide you with the correct way to exercise and conduct and healthy life style. (pages 246-247) 6. It is important to learn how to deal with injuries, so they don’t derail your fitness program. Some injuries require medical attention. Consult and physician for head and eye injuries, possible ligament injuries, broken bones, and internal disorders such as chest pain, fainting and intolerance to heat. While Ahmed was practicing , he stepped on a rock during a run and twisted his ankle. The suggested treatment for treating a soft tissue injure is to use the with the RICE principle. Rest : Stop using the injured area as soon as you experience pain, protect it from further injury, and avoid any activity that causes pain. Ice : Apply ice to the injured area to reduce swelling and alleviate pain. Apply ice immediately for 10-20 minutes, and repeat every few hours until the swelling disappears. Let the injured part return tom normal temperature between icings, and do not apply ice to one area for more than 20 minutes. Compression : Wrap the injured area with a elastic or compression bandage between icings. If area starts throbbing or beings to change color, the bandage may be wrapped too tightly. Do not sleep with the wrap on. Elevation: Raise the injured area above heart level to decrease the blood supply and reduce swelling. After about 36- 48 hours, apply heat if swelling has completely disappeared help relieve pain, relax muscles, and reduce stiffness. Immerse the affected area in warm water or apply warm compress, a hot water bottle or a heating pad. To prevent injuries follow a few basic guidelines. 1. Stay in condition: haphazard exercise programs invite injuries. 2. Warm up thoroughly before exercise. 3. Use proper body mechanics when lifting objects or executing sport skills. 4. Don’t exercise when your ill or overstrained (Experiencing extreme fatigue due to over exercising.) 5.Use the proper equipment. 6. Don’t return to your normal exercise program until athletic injuries have healed. (pages 248-249)