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Week 16 Personal Fitness

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Health Sciences
Madeline Law

Week 15: CHSC 1F90 Personal Fitness 28 January 2014 Dr. Kelli-an Lawrence Key Terms: • Physical Activity o All body movements produced by the skeletal muscles resulting in substantial increase in energy expenditure • Exercise o Planned, structured , repetitive bodily movement done to improve or maintain components of physical fitness • Exercise is physical activity, but physical activity is more than exercise Aerobic exercise: A type of oxygen-using exercise that is typically performed at a moderate-to-vigorous intensity level for an extended period of time. CSEP guildelines say: to achieve health benefits, adults accumulate atleast (121- 180) 2-3 hours of minutes of moderate to vigous activity per week in bouts to 10 minutes or more a week Physical Activity for Health • Physical Activity for Health o If Canadians followed the 2011 CSEP physical activity guidelines, it is estimated that the following deaths could be prevented  33-50% …. Coronary heart disease  25%..... stroke/ osteoporosis  20%.....colon cancer/ hypertension/ type 2 diabetes  15%.....breast cancer • Regular physical acitiy improves o Cardiorespiratory endurance o Reduced risk of heart disease o Prevention of hypertension o Improved blood lipid and lipoprotein (cholesterol and triglycerides) profile • Bone health • Overall physical health o Reduced risk of type 2 diabetes o Improved immunity to disease o Increased longevity • Mental health & stress management • To sustain bone mass, you need to lifting weights, running/walking Physical Avtivity for Fitness  Physical activity for Fitness Week 15: CHSC 1F90 Personal Fitness 28 January 2014 o Physical fitness is the ability to regularly engage in moderate-to- vigorous levels of physical activity for extended times without excessive fatigue o Physical fitness requires participation in exercise (as well as more general physical activity) in order to improve or maintain:  Components of physical fitness  Cardiorespiratory endurance  Muscular strength & endurance  Flexibility  Body composition (e.g BMI) (body mass index)  Components of physical fitness o Cardiorespiratory fitness refers to the abilityf of the heart, lungs and blood vessel to function efficiently and is achieved through aerobic exercise  Aerobic (“with oxygen”) exercise is exercise performed at a moderate intensity level for an extended time with as increased heart rate o Muscular Strength refers to the maximal amount of force that a muscle or muscle group is capable or exerting in one contraction  Maximal strength = the amount of weight that can be moved one item and no more (one time repetition maximum, 1 RM) o Muscular Endurance refers to a muscle’s or muscle group’s ability to exert force repeatedly or in a sustained fashion without fatiguing o Flexibility refers to the range of motion, of the amount of movement possible, at a particular joint or series of joints o Body composition refers to the relative proportions of fat and lean (muscle, bone, water, organs) tissue in the body  Physical Activity for performance o Improved physical performance is generally associated with athletic endeavours (vs. recreational fitness for better health) o It can be achieved through specific exercises that target power, agility, speed, coordination, balance, reaction time, and any other performance – related attributes of physical fitness Week 15: CHSC 1F90 Personal Fitness 28 January 2014  Effective exercise program  address: o Frequency (times per week)  You have to think about how many times a week
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