Pe 722 Fitness Lecture Fall 2007

FITNESS, NUTRITION AND WEIGHT MANAGEMENT: THE POWER OF LIFESTYLE AND BEHAVIOR MANAGEMENT Los Angeles Valley College PE 722 Group Fitness Instructor Fall 2007

RESOURCES IDEA Fitness Journal ACSM Health & Fitness Journal Medicine & Science in Sports & Exercise Sports Medicine Bulletin NSCA Strength & Conditioning Journal

Dimensions of Wellness ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Health Promotion/Prevention ,[object Object],[object Object],[object Object]

U.S. Leading Causes of Death ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Cardiovascular Disease (part 1 of 2) ,[object Object],[object Object],[object Object],[object Object]

Cardiovascular Disease (part 2 of 2) ,[object Object],[object Object],[object Object],[object Object]

ACSM GUIDELINES 2000 Coronary Artery Disease Risk Factors ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

What is Fitness? ,[object Object],[object Object],[object Object]

Being Physically Active vs. Adaptations thru Exercise ,[object Object],[object Object]

Recommendations of the U.S. Surgeon General ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Five Health-Related Components of Fitness ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

The Cardiorespiratory System ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Cardiovascular Endurance ,[object Object],[object Object]

1. CARDIOVASCULAR ENDURANCE ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Your Target Heart Rate Zone 1. Estimate maximum heart rate (MHR) by subtracting age from 220 2. Multiply MHR by 60% and 90% to find target heart rate zone 3. Start at 60% or below if you have been sedentary

Benefits of Cardiorespiratory Endurance Exercise ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Benefits of Cardiorespiratory Endurance Exercise ,[object Object],[object Object],[object Object],Mitochondria

More Benefits of Cardiorespiratory Endurance Exercise ,[object Object],[object Object],[object Object],[object Object],[object Object],Image source: http://www.nof.org/osteoporosis/index.htm

More Benefits of Cardiorespiratory Endurance Exercise ,[object Object],[object Object],[object Object]

2. MUSCULAR STRENGTH ACSM GUIDELINES ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Muscles, Bones, and Tendons Figure 11.2

The Overload Principle Figure 11.4 The Overload Principle

Major Muscle Groups ,[object Object],[object Object],[object Object]

Types of Muscle Contractions ,[object Object],[object Object],[object Object]

3. MUSCULAR ENDURANCE ,[object Object],[object Object],[object Object],[object Object],[object Object]

4. FLEXIBILITY ,[object Object]

Stretching Exercises to Improve Flexibility Figure 11.3

5. BODY COMPOSITION ,[object Object],[object Object],[object Object]

Principles of Physical Training ,[object Object],[object Object],[object Object],[object Object],[object Object]

Your Goal Exercise Program Should Include: ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

ACSM Guidelines for Aerobic Activity Figure 11.1

TRAINING “systematic and regular participation in exercise for the purpose of enhancing sports performance.”

Tips on Training ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

ACUTE PHYSIOLOGIC RESPONSES ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

TRAINING ADAPTATION ,[object Object],[object Object],[object Object],[object Object],[object Object]

Fitness Injuries ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Fitness Injuries ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Fitness Injuries ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

HANDOUTS ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Nutrition ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Weight Management ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Pe 722 Fitness Lecture Fall 2007

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Pe 722 Fitness Lecture Fall 2007