an invitation to health - fisiokinesiterapia · 2017-01-12 · objectives list the potential health...

©2008 Cengage Higher Education

An Invitation to Healthwww.fisiokinesiterapia.biz

Objectives

List the five components of health-related fitness.

Describe the health benefits of regular physical activity.

List the different forms of cardiorespiratory activities and describe their potential health benefits and risks.

Explain the benefits of a muscle training program and describe their potential health benefits and risks.

ObjectivesList the potential health risks of strength-enhancing drugs and supplements.

Define flexibility and describe the different types of stretching exercises.

Describe the PRICE plan for handling an exercise injury.

Assess yourself in the five components of health-related fitness, and develop a strategy to improve in at least two of them.

What Is Physical Fitness?

DefinitionThe ability to respond to routine physical

demands, with enough reserve energy to cope with a sudden challenge.

The Five Health-Related Components of Physical Fitness

1. Aerobic and Cardiorespiratory Endurance

5. Body Composition

4. Flexibility

2. Muscular Strength3. Muscular Endurance

Athletic or Performance-Related Fitness

• Agility• Balance or

equilibrium• Coordination• Power• Reaction time• Speed or velocity

Fitness and the Dimensions of Health

Physical Health

Emotional Health

Social Health

Intellectual Health

Occupational Health

Spiritual Health

Environmental Health

Fig. 5-1, p. 109

Female Male

Percent fat

Lean body mass

Blood volume

Maximum oxygen consumption

27% 15%

107.8 pounds 134.2 pounds

4.5-5 liters 5-6 liters

3-3.5 liters per minute

5.5-5.9 liters per minute

Physiological Differences Between Men and Women

The Inactivity Epidemic In America

1 in 4 Americans reports no

physical activity

2 in 4 Americans exercise, but not at

recommended levels

Only 1 in 4 Americans

meets the levels of physical activity

recommended

The Benefits of Exercise

Fig. 5-2, p. 111

Improves your digestion and your fat metabolism.

Increases your respiratory capacity.

Lowers your body fat and reduces your weight.

Increases your muscle strength and tone.

Reduces your risk of heart disease.

Improves your mood, reduces psychological symptoms, and sharpens your thinking.

Strengthens your bones and increases joint flexibility.

Improves your circulation.

Why Exercise?

Healthier Heart and LungsProtection Against Cancer

Less Risk of DiseaseBrighter Mood

Better Mental Health and FunctioningBetter BonesLower Weight

SexualityA More Active Old Age

Longer Life

Table 5-1, p. 113

Exercise Guidelines for Americans

The 2007 Physical Activity Guidelines for Americans

Moderately intense cardiorespiratory exercise 30 minutes a day, 5 days a week OR

Vigorously intense cardiorespiratory exercise 20 minutes a day, 3 days a week AND

8 to 10 strength training exercises, with 8 to 12 repetitions of each twice a week


The 2005 Dietary Guidelines for AmericansEngage in regular physical activity and reduce sedentary

activities to promote health, psychological well-being and a healthy body weight.

To reduce the risk of chronic disease in adulthood, engage in at least 30 minutes of moderate-intensity

physical activity, most days of the week.To help manage body weight and prevent gradual

weight gain in adulthood, engage in approximately 60-minutes of moderate-vigorous activity on most days of

the week while not exceeding caloric intake requirements.


The 2005 Dietary Guidelines for Americans

To sustain weight loss in adulthood, participate in at least 60-90 minutes of daily moderate-intensity physical activity while not

exceeding caloric intake requirements.

Achieve physical fitness by including cardiovascular

conditioning, stretching exercising for flexibility, and resistance exercises or calisthenics for

muscle strength and endurance.

Motivating Yourself to Move

• Sign up for a fitness class.

• Go to the gym with friends.

• Find a fun workout.• Join a team – or root

for one.• Do double-duty.

Strategies for Change, pg. 109

The Principles of Exercise

• Overload Principle• Progressive overloading

• FITT Principle• Frequency, Intensity,

Time, Type

• Reversibility Principle• Opposite of the overload

principle

• Individuality• Cross-Training

Current fitness state

State of fitness after adaptation to overload

Exercise overload

Increased exercise overload

State of fitness after adaptation to overload

Fig. 5-3, p. 115

The Overload Principle

Minutes of Activity Required to Burn 150 kcalories

Aerobic Activities

Aerobic ExercisePhysical activity in which sufficient or excess oxygen is continually supplied to the body.

Examples• Brisk walking, jogging,

swimming, cycling, water aerobics, and rope skipping.

• Improves cardiorespiratoryendurance.

Anaerobic Activities

Anaerobic ExercisePhysical activity in which the body develops an oxygen deficit.

Examples• Sprinting, weight lifting• High intensity activities of

short duration, usually lasting only about 10 seconds to 2 minutes.

Are You Working Hard Enough?

Target Heart RateSixty to eighty-five percent of the maximum heart

rate; the heart rate at which one derives maximum cardiovascular benefit from aerobic exercise.

Rating of Perceived Exertion (RPE)A self-assessment scale that rates symptoms of

breathlessness and fatigue.

“Talk Test”Conversation versus inability to talk

Target Heart

Rate for Different Ages and Various

Levels of Activity

Fig 5-4, pg 118

Fig. 5-5, p. 118

Rating of Perceived Exertion (RPE)

0

0.5

1

2

8

4

5

6

7

8

9

10

Nothing at all

Extremely weak (just noticeable)

Very weak

Weak (light)

Moderate

Somewhat strong

Strong (heavy)

Very strong

Extremely strong (almost maximum)

Correlate to target heart rate

Revised Scale for

Rating of Perceived

Exertion (RPE)

Designing an Aerobic Workout

Stages of an Aerobic WorkoutWarm-Up

Aerobic ActivityCool-Down

Developing A Long Term Plan

Beginning (4-6 weeks)Progression (16-20 weeks)

Maintenance (lifelong)

Aerobic Options

• Stepping Out: Walk the Walk• American on the Move

• 10,000 steps or 5 miles per day.

• Jogging and Running• Distance vs. interval training

• Swimming• At least 20 minutes per session.• Note: your heart beats more slowly in water than on

land.• Cycling

• Target heart rate for at least 20 minutes.• Be safe.

Other Aerobic Activities

SpinningCardio Kickboxing

RowingSkipping Rope

Aerobic DancingStep TrainingStair-ClimbingInline Skating

Tennis

Muscular Fitness

Muscular StrengthThe maximal force that a muscle or group of muscles can generate

for one movement

Muscular EnduranceThe capacity to sustain repeated

muscle actions

Building Muscular Fitness

Fig. 5-7, p. 122

Strength workouts increase circulationThe heart’s right half pumps oxygen-poor blood to capillary beds in lungs. There, O2 diffuses into blood and CO2 diffuses out. The oxygenated blood flows into the heart’s left half where it is then pumped to capillary beds throughout the body.

HeartCapillary bed beforestrength workouts

Strength workouts build muscles

Capillary bed after 8–12 weeks of strength workouts(extra capillaries develop, circulation increases)

Outer sheath of connective tissue muscle (toughened by strength workouts) Bundles of

muscle cells surrounded byconnective tissue (more connectivetissue develops from strength workouts)

Benefits of Strength

Training the Body

Muscles At WorkType of

Contraction Definition Example

Isometric Contraction

Muscles increase their tension without shortening in length.

Pushing against an immovable object, like a wall, or tightening an abdominal muscle while sitting.


ContractionDefinition Example

Isotonic Contraction

• Concentric Contraction: The muscle becomes shorter and applies force.

• Eccentric Contraction: The muscle contracts and tries to shorten but is overcome by the resistance.

• Concentric Contraction: The contracting of the bicep as it lifts a barbell toward the shoulder.

• Eccentric Contraction: Lowering a barbell in a controlled manner.


ContractionDefinition Example

IsokineticContraction

Constant-speed contraction.

Exercise with specialized equipment that provides resistance equal to the force applied by the user throughout the entire range of motion.

Designing a Muscle WorkoutGeneral Recommendations or Comments

Resistance Depends on your muscular fitness goals.• To Enhance Muscle Size: 8-20

repetitions to near fatigue• For Maximum Strength: 5 repetitions to

fatigue• For Health and Fitness: 10 repetitions

to fatigue


Duration Resistance and frequency are more important for muscle training than how long (duration) a workout lasts.


Progression To avoid soreness and injuries, it’s important to start slowly and build-up your muscle workouts gradually.• Progressive Overloading: Gradually increasing physical challenges once the body adapts to the stress placed upon it to produce maximum benefits.


Recovery Allow no less than 48 hours, but no more than 96 hours, between training sessions.

Fig. 5-8a, p. 124

Pectoralis minor

Rectus abdominusInternal oblique

Sartorious

Quadriceps femoris

TrapeziusDeltoidPectoralis majorSerratus anteriorBiceps brachiiExternal oblique

Primary Muscle Groups

Fig. 5-8b, p. 124

Rhomboid minorRhomboid majorErector spinae

Serratus posterior

Trapezius

Triceps

Latissimus dorsi

Gluteus maximus

Hamstrings

Gastrocnemius

Primary Muscle Groups

Performance-Enhancing DrugsAnabolic Steroids

Description Drugs derived from testosterone and approved for medical use, but often used by athletes to increase musculature and weight.


Claims • May enhance performance and improves physical appearance.

• Reported to increase lean muscle mass, strength, and the ability to train longer and harder.


Risks • Liver tumors, jaundice, fluid retention, high blood pressure, severe acne, aggression and other psychiatric side effects.

• Men: Shrinking testicles, reduced sperm count, infertility, baldness, and development of breasts.

• Women: growth of facial hair, changes in or cessation of the menstrual cycle, enlargement of the clitoris, and deepened voice.

Performance-Enhancing DrugsAndrostenodione

Description A testosterone precursor normally produced by the adrenal glands and gonads.


Claims Improves testosterone concentration, increases muscular strength and mass, helps reduce body fat, enhances mood, and improves sexual performance.


Risks • Breast enlargement, increased risk of cardiovascular disease and pancreatic cancer in men, acne, male pattern baldness, and a decrease in “good” (HDL) cholesterol.

• In women, high testosterone levels can cause increased body hair, deepening of the voice, and other male characteristics.

Performance-Enhancing DrugsCreatine

Description Amino acid made by the body and stored predominantly in skeletal muscle. Creatineserves as a reservoir to replenish adenosine triphosphate (ATP), a substance involved in energy production.


Claims Creatine supplements increase muscle stores of the compound, which theoretically allows athletes to work out harder and longer.


Risks • Water retention, weightgain, muscle cramping, diarrhea, dehydration, electrolyte imbalances, and kidney dysfunction.

• No benefit for lower-intensity, longer-duration exercises.

Other Ergogenic Aids

Ergogenic AidsSubstances used to enhance energy

and provide athletes with a competitive advantage.

CaffeineBaking Soda

Gamma Butyrolactone (GBL)

Glycerol

Core Strength Conditioning

Core Strength:• The ability of the muscles to support

your spine and keep your body stable and balanced.

Benefits:• Improvements in posture, breathing,

appearance, and performance in sports, while reducing your risk of muscle strain.

Muscles of the Core:• Transverse abdominus; external and

internal obliques; rectus abdominus.

What is Flexibility?Type Definition Variables

Static Flexibility

The ability to assume and maintain an extended position at one end point in a joint’s range of motion.

•Joint structure•Muscle, tendon and ligament tightness


Dynamic Flexibility

The ability to move a joint quickly and fluidly through its entire range of motion with little resistance.

•Static flexibility•Strength•Coordination•Resistance to movement


Other Factors Affecting Flexibility

• Genetics, age, gender, and body composition

Better Athletic Performance

Prevention of Injuries

Improved Posture

Relief of Soreness After Exercise

Relaxation

Relief of Muscle Strain

The Benefits of Flexibility

Types of StretchingStatic Stretching A gradual stretch held for

a short time of 10 to 30 seconds.

Types of StretchingPassive Stretching

A stretching technique in which an external force or resistance (your body, a partner, gravity, or a weight) helps the joint move through their range of motion.

Types of StretchingActive Stretching A technique that involves

stretching a muscle by contracting the opposing muscle.

Types of StretchingBallistic Stretching

Rapid bouncing movements.

Mind-Body Approaches

Yoga • Consists of various breathing and stretching exercises that unite all aspects of a person.

• Benefits: improved flexibility; stronger, denser bones; lower blood pressure; lower levels of the stress hormone cortisol; lower blood sugar in people with diabetes; reduced pain.


Pilates • Pilates exercises involve very few, but extremely precise, repetitions in several planes of motion.

• Benefits: improved flexibility and joint mobility, and strengthens the core by developing pelvic stability and abdominal control.


T’ai Chi • An ancient Chinese practice designed to exercise body, mind and spirit.

• Benefits: Gently works muscles, focuses concentration, and improves the flow of “qi”, the vital life energy that sustains health.

Strategies for PreventionBack Talk

When Standing:• Shift your weight from one foot to the other or place your

foot 4 to 6 inches off the ground.• Hold in your stomach.• Tilt your pelvis toward your back.• Tuck in your buttocks.When Sitting:• Sit in a straight chair with a firm back.• Avoid slouching.When Driving:• Keep your seat so your knees are raised to hip level.• Do not fully extend your right leg.• A small pillow or towel can help support your lower back.

Strategies for PreventionBack Talk

When Sleeping:• Sleep on a flat, firm mattress.• Sleep on your side with both knees bent at right angles to

your torso.• Keep your head on your pillow in such a manner that it is

in line with your body.When Lifting:• Bend at the knees, not from the waist.• Get close to the load.• Tighten your stomach muscles and don’t hold your breath.• Let your leg muscles do the work.Don’t Smoke!

Body Composition

Body Mass Index (BMI)• A mathematical formula that correlates with body fat; the

ratio of weight to height squared.

• Healthy: 18.5 to 24.9• Overweight: BMI > 25.0-29.9

• Associated with an increased risk of diseases such as Hypertension, cardiovascular disease, adult-onset diabetes (type 2), and sleep.

• Obesity: BMI >30.0-39.9• Associated with an increased risk of death.

• Morbid Obesity: >40.0

Body Composition

Body Composition

Waist Circumference• Abdominal fat (“central” obesity), unlike fat in the thighs or hips,

increases the risk of high blood pressure, type 2 diabetes, highcholesterol, and metabolic syndrome.

• Risky waist measurements: • Men: > 40 inches; Women: >35 inches

Waist-to-Hip Ratio (WHR)• The proportion of one’s waist circumference to one’s hip

circumference.• Risky waist-to-hip ratio readings: 1.0 or higher is considered

“at risk” for undesirable health consequences, such as heart disease and other ailments associated with being overweight.

Determining Waist-to-Hip Ratio (WHR)

Measuring Body Fat

Skinfold Measurements

Home Body Fat Analyzers

Bioelectrical Impedance Analysis (BIA)

Hydrostatic (Underwater) Weighing

Dual-Energy X-Ray Absorptiometry (DXA)

The Bod Pod

Evaluating Fitness Products and Programs

Exercise Equipment

Athletic Shoes

Low-Cost Fitness Aids

Fitness Centers

High rounded toe box (at least 1 1/2” in. high) prevents sublungualhematomas(“black toes”)

Well-padded tongue prevents extensortendonitis and irritation of dorsum of foot

Laces not too long so they stay tied longer

Studded sole absorbs shock and provides traction in mud and snow

Flexible midsole helps prevent Achilles tendon problems

Soft, raised heel wedge to absorb impact at heel strike

Flared heel stability and beveled or rounded heel forquick roll-off

Firm heel counter for hindfoot stability

Well-molded Achilles pad prevents irritation of Achilles tendon

How to Buy Athletic Shoes

Sports NutritionHow Much Water Should I Drink While Exercising?

24 Hours Before Exercise:• Consume a nutritionally

balanced diet and drink adequate fluids.

2 Hours Before Exercise:• 17 ounces of fluidDuring Exercise:• Start drinking early and in

regular intervals.Exercise Sessions Lasting1+ hours:• Drink fluids with

carbohydrates and electrolytes

Thinking of Temperature

• Heat Cramps• Muscle cramps

caused by profuse sweating and consequent loss of electrolytes.

• Heat Syndromes• Heat Exhaustion• Heat Stroke

• Coping with Cold• Frostnip

• Less severe

• Frostbite• More severe• Superficial vs. deep

• Hypothermia

Avoiding Injury

• Get proper instruction.• Make sure you have good equipment.• Always make sure that stretching and

exercises are preventing, not causing, injuries.

• Use reasonable protective measures.• For some sports, recruit a buddy.• Take each outing seriously.• Never combine alcohol or drugs with any

sport.

Taking Care of InjuriesPRICE

Protect

Compress

Elevate

Rest

Ice

Shaping Up

• Evaluate your readiness for change.

• Consider your fitness goals.

• Think through your personal preferences.

• Schedule exercise into your daily routine.

• Assemble your gear.• Start slowly.• Progress gradually.• Take stock.

an invitation to health - fisiokinesiterapia · 2017-01-12 · objectives list the potential health...

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