Exercise Programming Test #1

nonmodifiable factors that contribute to health and fitness

age and gender

modifiable factors that contribute to health and fitness

diet
activity level
cigarette use
alcohol consumption

health

the ability to perform normal ADL’s without physical stress

fitness

optimal functioning of the body

components of fitness

• muscular strength

• muscular endurance

• cardiovascular endurance"

• flexibility

• body composition

muscular strength benefits

• enhances power, speed, and strength

• increase storage of glucose and calcium: required for muscle contraction

• improve neuromuscular communication

• improve joint stability

muscle endurance benefits

• increases # of capillaries: increase in O2 and nutrient to muscles

• increase myoglobin: improves o2 storage

• increase in # of mitochondria: improves ability to synthesize ATP (energy)

• increases lactic acid threshold: improves ability to synthesize ATP

cardiovascular endurance benefits

• lowers BP

• lowers resting HR

• improves LDL to HDL ratio

• improves alveoli function

LDL

transports fat to cells, spilling content into arteries as it travels

HDL

transports fat back to liver, cleaning up after LDL

flexibility benefits

• preserves joint ROM

• maintains pliable tissues surrounding joints

body composition benefits

• reduce overall body fat

• decrease heart risk by reducing abdominal fat storage: increased abdominal fat storage puts patients at risk for chronic health conditions

• increases muscle mass by reducing body fat

• elevates metabolic rate

Which reflects fat % in the body: BMI or body composition?

body composition

normal body composition for men

12-25%

normal body composition for women

15-30%

overall benefits for exercise

• reduced risk of various forms of cancer

• brain health benefits

• for those with various chronic medical conditions it reduces the risk of mortality