physicalactivity,muscle,cardiorespiratory,blood,heart

1. CARDIOVASCULAR &
MUSKULOSKELETAL SYSTEM
AND EXERCISE
LSN 1303: HEALTH AND WELLNESS

3. Physical Activity
• Any bodily movement
that involves muscle
contractions and an
increase in metabolism.
• Anything that is done
when one is not sitting or
lying down.

4. Physical Activity for Health
• Adding more physical activity to
our day can benefit our health.
• The American College of Sports
Medicine and American Heart
Association (2007) stated that to
promote good health, adults
under age 65 should perform 30
minutes of moderate intensity
activity 5 days a week.

5. Physical Activity for Fitness
• Exercise: planned, structured, and
repetitive bodily movement done to
improve or maintain one or more
components of physical fitness, such
as endurance, flexibility, and strength.
• Physical Fitness is the ability to
perform moderate to vigorous
physical activity on a regular basis
without excessive fatigue.
• Components of Physical Fitness
• Cardiorespiratory fitness
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition

6. Components of Fitness
• there are a number of different components of fitness.
• it is important to understand the difference between the
different types of fitness:
• these components of fitness are:
• CARDIOVASCULAR ENDURANCE
• MUSCULAR ENDURANCE
• SPEED
• MUSCULAR STRENGTH AND POWER
• FLEXIBILITY
• BODY COMPOSITION
• AGILITY

7. CARDIOVASCULAR ENDURANCE –
• Is the ability to perform prolonged, large-muscle, dynamic
exercise at a moderate to high level of intensity. It depends
on things like:
1. How well your heart can pump blood to the muscles
2. How well your lungs deliver oxygen to your blood
3. How well your body uses its fuel.
AN EXAMPLE OF CARDIOVASCULAR ENDURANCE IS:
long distance running
long distance swimming

8. MUSCULAR ENDURANCE -
• The ability of the muscle to remain contracted or to contract
repeatedly (over and over again) for a long period of time.
• It is very important for good posture and for preventing injury.
• Depends on things such as:
1. the size of the cells in your muscles
2. How well your muscles store fuel
3. How well blood is supplied to your muscles.
AN EXAMPLE OF MUSCULAR ENDURANCE IS:
ROWING

9. SPEED -
• The ability to move either the entire body or a part of you body from one place to
another in the shortest time possible.
• this does not simply just mean how fast one person can run.
EXAMPLES OF SPEED:
100MSPRINT
A QUICK JAB IN BOXING.

10. MUSCULAR STRENGTH
• The amount of force a muscle can produce with a single maximum effort.
• We need strong muscles for everyday activities!
• Strength depends on:
1. the size of our muscles cells
2. How well our nerves activate our muscles cells.
AN EXAMPLE OF MUSCULAR STRENGTH IS:
WEIGHT LIFTING (STRENGTH)
JUMPING (POWER)

11. ONE THING TO REMEMBER ABOUT STRENGTH:
• some types of strength may need to be repeated over a
period of time, for example, over 80 minutes a rugby scrum
uses their combine strength many times

12. FLEXIBILITY
• flexibility is the ability to move your joints through as range of motion or
movement.
• It can depends on:
1. the structure of our joints
2. how long and springy our connective tissue is.
• Flexibility is something that can change depending on how much exercise and
stretching you do.
AN EXAMPLE OF FLEXIBILITY IS:
GYMNASTICS (DOING THE SPLITS)

13. AGILITY -
• The ability to change direction quickly.
• This can depend on:
1. How quickly we respond to a stimuli
2. how flexible our joints and muscles are.
EXAMPLES OF GAMES WHERE YOU NEED AGILITY:
basketball
netball

14. THE COMPONENTS OF FITNESS
DETERMINE HOW WE PERFORM IN A
SPORT AND WHAT SORTS OF
ACTIVITIES WE SHOULD BE GOOD
AT…….

15. HOW CAN WE FIND OUT WHAT WE ARE GOOD AT?
• FITNESS TESTING!

16. What fitnesstests do we do?
• THE MULTISTAGE FITNESS TEST
• THE VERTICAL
• SPRINT TESTS
• SIT AND REACH TEST
• SIT UPS TEST
• GRIP TEST
• THE AGILITY RUN TEST
• TESTING OUR HEIGHT AND WEIGHT (BMI)

17. THE MULTISTAGE FITNESS TEST –
This tests –
cardiovascular endurance
What do we do?
- the subject runs a distance of 20m, placing his/her foot
over a line marked by cones at both ends.
- The participant must complete the distance between the
sound of two bleeps.
- The bleep interval gets shorter so the speed in between
must increase. Running until it is too fast for her.
- The higher the level the fitter you are!
- http://www.youtube.com/watch?v=yTGPrcvwpe4&feature=related

18. SPRINT TEST –
• 40 metre acceleration test:
- monitors the students ability to build up acceleration from
standing start
- The quicker the time the better your speed!
- http://www.youtube.com/watch?v=YZFETFp7n2E

19. SIT AND REACH –
TESTS
flexibility
• The student sits with legs fully extended with the soles of
the feet against the box.
• Measurement is taken at the point reached by the
fingertips past the line of the toes.
• The further over the toes… the more flexible!

20. SIT-UP TEST –
TESTS:
MUSCULAR ENDURANCE
• Students need to do as many as possible in 1 minute.

21. AGILITY RUN TEST –
TESTS:
agility
• the test requires the performer to compete the course as
fast as possible.
• the performer must avoid the cones by weaving in and out
of them.
• http://www.youtube.com/watch?v=DCd1hez6kmw

22. VERTICAL JUMP TEST
TESTS:
MUSCULAR POWER
• Students to stand and measure their standing height (with arm above head)
• From standing student must jump as high as they can and will mark the distance
(height in cm) jumped.

23. GRIP DYNAMOMETER TEST
TESTS:
muscular strength
• Using the grip dynamometer student must squeeze the
lever with their preferred hand.
• Read off the score one the test. The higher the score the
stronger you are!

24. MEASURING HEIGHT AND WEIGHT
(BMI)
TESTS:
BODY COMPOSITION
• Students to take height and weight
• Using the formula:
BMI = weight in kilograms
height in meters²
• Calculate BMI and compare with BMI chart

26. Physical Activity for Performance
• For people who want to take
their fitness level one step
further.
• It is meant for people who
already have high level of
physical fitness and are training
to enhance some aspect of their
ability.

27. Cardiorespiratory Fitness
• Ability to sustain aerobic whole-body activity for a prolonged period
of time.
• “Aerobic”: with Oxygen
• Aerobic exercise: any time of exercise that is typically performed at
moderate levels of intensity for extended periods of time, that
increases your heart rate.
• A person in good shape has an above average aerobic capacity– the
maximum volume of oxygen consumed by the muscles during
exercise.

28. The Cardiovascular System
• Also called Circulatory system
• Its main role is to circulate gases (Oxygen and Carbon Dioxide),
nutrients, and waste materials
• Three organs:
• Heart
• Blood vessels
• Blood
• https://youtu.be/oHMmtqKgs50

29. The Human Heart
• The pumping organ
• Muscular organ (cardiac muscle)
• Contracts involuntarily
• About the size of your clenched
fist

30. Blood Vessels
• The conducting system (this is
where the blood passes through to
supply oxygen, nutrients and
collect waste)
• Three types:
• Arteries: bring blood away from the
heart. Carries blood rich in oxygen.
• Veins: bring blood toward the heart.
Carries blood that contains very little
oxygen.
• Capillaries: joins arteries to veins.
Where nutrients, gases and wastes
are exchanged between the blood
and body cells
• https://youtu.be/CjNKbL_-cwA

31. Blood
• The delivery organ
• Carries with it gases, nutrients,
and wastes
• 4 to 6 liters
• Functions also for body defense
(white blood cells), blood
clotting (platelets).

32. The Cardiovascular System and
Exercise
The cardiovascular system serves five important
functions (1) during exercise:
1) Delivers oxygen to working muscles
2) Oxygenates blood by returning it to the lungs
3) Transports heat (a by-product of activity) from
the core to the skin
4) Delivers nutrients and fuel to active tissues
5) Transports hormones

33. CARDIORESPIRATORY FITNESS
• Exercises for Cardiorespiratory
Fitness
• Swimming
• Cycling
• Jogging
• In-line Skating

34. Three Dimensions to an Aerobic Exercise
Program:
• Frequency
• Intensity
• Duration
• The characteristics of these three
dimensions vary by individual
exercise goal and beginning fitness
level.
• Type of Activity

35. The Musculoskeletal system
• Compose of muscles and bones.
• Work together to create
movement.
• Muscles are attached to bones
which act as levers to create
movement.
• Muscles attach to bones are
called skeletal muscles
• https://youtu.be/3EYHRoBBBRM

36. Skeletal System
• 206 Bones
• Other organs
• Ligaments
• Joints
• Tendons
• Framework of the body
• Protects vital organs
• Produce blood
• Store minerals

37. Muscular System
• Refers to the skeletal muscles
• Striated muscles that contract
voluntarily.
• There are about three muscles
for every bone in the body.
• Muscles also store blood sugar
in the form of glycogen.
• Muscles need a lot of energy for
their activity.

38. Muscular Strength
• Done through resistance training.
• Usually involves weight or tension
to improve muscle strength and
endurance.
• Resistance training are also integral
parts of rehabilitation programs to
help people recover from muscle
and joint injury.
• Muscular strength refers to the
amount of force that a muscle is
capable of exerting.

39. Muscular Endurance
• Muscular endurance refers to a
Muscle’s ability to exert force
repeatedly without fatiguing.

40. Muscular Strength and Endurance
• Principles of Strength
Development
• Overload
• Specificity of training
• Variation
• Reversibility
• Strength Training Elements
• Exercise selection
• Exercise order
• Sets and repetitions
• Rest periods
• Exercise frequency

41. Core Strength Training
• The body’s core muscles are the
foundation for movement.
• Core muscles are the muscles at
the deep back and abdomen
that attach the spine to the
pelvis
• Basis of support for upper and
lower body movements
• Calisthenics
• At least 3x per week

42. Flexibility
• Measured by the range of motion,
or the amount of movement
possible at a particular joint.
• Main way to improve it is by
Stretching Exercises.
• Effective in reducing the incidence
and severity of lower back
problems and muscle or tendon
injuries that can occur during
sports and everyday physical
activity.

43. Flexibility

44. Types of Stretching

45. Body Composition
• The amount and relative
proportions and distribution of
fat mass and fat-free mass in the
body.
• Describes the relative proportion
of lean tissue (muscle, bone,
water, organs) and fat tissue in
the body.

46. Determining Exercise Frequency
• Vigorous exercises: 3x a week
• If new: less intense exercises but
more days a week (atleast 5x)
and gradually increase.

47. Determining Exercise Intensity
• Target Heart rate zone
• MHR=220-Age
• THR: 50-70% of MHR
• Vigorous activities” 70-85% of MHR
• Poor Physical condition: 40-50% of MHR
• Borg Rating of Perceived Exertion
(RPE)
• Scale of 6-20
• RPE corresponds to HR (moderate
intensity=12 to 14 RPE; Vigorous
intensity= 15-17 RPE)
• Talk test
• Moderate exercise: should be able to
carry on a conversation comfortably.

48. Determining Exercise Duration
• Refers to the number of minutes
of activity performed during any
one session.
• Vigorous: at least 20 mins at a
time
• Moderate activity: 30 minutes at
a time.
• Aim to expend 300-500 calories
per exercise session.

49. CREATING YOUR OWN FITNESS
PROGRAM
 Identify any hurdles that may keep you from getting started
 Identify fitness goals
 Design program
 Choose appropriate activities
 Choose activities you like to do
 Be creative

50. Fitness Program
Components
 Warm up and Stretch
 Prepare body for exercise and provide a transition from rest to physical activity
 5-minute Brisk walk as warm-up
 5-10 minutes stretching
 Resistance Training
 Consider your age, fitness level, and personal goal
 Done in set, or a single series of multiple resistance using the same resistance
 For men and women under 50, one set of eight to ten different exercises 2 to 3 days per
week.
 Use lighter weights in the beginning to allow 10 to 15 repetitions
 Allow one day rest and recovery in between workouts.

51. Cardiorespiratory Training
 Spend the greatest proportion of exercise time developing cardiovascular fitness.
 Choose an aerobic activity you think you will like
 Cross training

52. Cooling Down and Stretching
 Slowly transition from activity to rest
 5-minute cool down walk
 Stretch major muscle groups after cooling down to help reduce the amount of
soreness you experience after exercises.

53. FITNESS – RELATED INJURY
Traumatic injuries:
injuries that are
accidental and occur
suddenly and violently.
Overuse injuries: injuries
that result from the
cumulative effects of day-
after-day stresses placed
on tendons, muscles and
joints.
 Runner’s knee
 Shin splints
 Plantar Fascitis
 Tennis elbow

54. Preventing Injuries
 Variation
 Stretching
 Appropriate Footwear
 Appropriate Protective Equipment
 If pain continues, see a physician

55. TREATING INJURIES
RICE
Rest
Ice
Compression
Elevation

56. EXERCISING IN THE HEAT
 Rehydrate!