Chat with us, powered by LiveChat
CPR or First Aid Class
in St. Louis?
Register Now!
Use Calendar Below
or Call Us.

Benefits of Fitness – outline notes

By at September 28, 2011 | 6:01 am | Print

Fitness – Enables body to perform physical activity
Sedentary – opposite of physical activity

Benefits of Fitness
-promotes health and prevents disease
-inactivity contributes to heart disease, cancer, stroke, diabetes, hypertension

Fitness leads to
-restful sleep
-body repairs injuries, builds muscle, strengthen immunity
-limits body fat and adds lean muscle
bone density – weight bearing exercise protects against osteoporosis
-enhances immunity
-decreases cancer risks (breast and colon, others)
-enhances CV and respiratory functions
-decrease risk of heart attacks and strokes
-decreases BP and HR, improves blood cholesterol
-decrease risk of diabetes
-decreases anxiety and depression
-psychological stress leads to physical stress
-improves self-image
-increases quality of life

Physical Fitness
-improves heart, circulation, and lungs
-3-5 days/week for 20-60 minutes
-resistance activity
-improves muscle tone and bone density
-weight training
-2-3 days/week, 8-12 repetitions of 8-10 different exercises
-stretching activity
-allows joints to move with less chance of injury
-2-3 days/week, 4 repetitions of 10-30 seconds/group
even moderate activity prevents disease
-type of moderate activity??
-take stairs, park car further away, walk around mall, walk dog…

Conditioning – applies components of flexibility, strength, endurance
Progressive overload principle
-increase frequency, intensity and/or duration each training session
-Difference between muscle soreness and injury
-pay attention to your body signals
-the more you train your body, the better you will understand it
-be active all week
-exercise correctly – proper form and approved exercises
-always warm up – stretching gets blood to muscles and prevents injury
-cool down – stretch
-beginners start easy
Proper rest of major muscle groups
-pectoralis major – chest
-biceps, triceps – arms
-latissimus dorsi – back
-deltoids, trapezius – shoulders
-quadriceps, hamstrings, gluteal group, gastrocnemius – legs
**Examples of exercises for each major muscle group

-body converts energy from food to energy in ATP
-50% of energy is captured in ATP, 50% is radiated as heat
-50% efficiency
energy in ATP is used to do work
-50% of energy in ATP is used to do work, 50% lost as heat
-50% efficiency
**Overall, the body converts 25% of food energy to useful work
-75% of energy is released as heat
-heat is necessary to keep us at optimal body temperature

Components of Energy Expenditure
1. Basal Metabolism
2. Physical Activity
3. Thermic effect of food

1. Basal Metabolism
-2/3 of energy expenditure
-energy used to support basic processes of life
-breathing, heart pumping, brain functions, kidneys, etc.
Basal Metabolic Rate (BMR) – rate at which person spends energy at rest
-Factors affecting BMR
-lowest during sleep
-lean muscle mass – weight of body minus fat
– lean muscle,  BMR
-males have higher BMR than females
– w/ age, because of  lean muscle mass
– w/ height, because of  surface area to radiate off heat (energy)
-Growth —  growing child,  pregnancy
– fever – production of heat (energy)
-speeds metabolism of immune system, fight infections
–  caffeine and nicotine
–  stress and disease
–  fasting and starvation

2. Physical Activity
Voluntary movement – skeletal muscle
-most variable component of energy expenditure
– influence on weight loss/gain
-Amount of energy needed for activity depends on:
-muscle mass –  muscle used,  energy used
-body weight –  body weight,  energy used
-need more energy to move larger body
–  (duration, frequency, and intensity),  energy used
-an obese person may spend more overall energy doing a task, but
generally will have a lower BMR than a person who weighs less and has a greater lean body mass

3. Thermic effect of food
-energy required to process food – digestion, absorption, movement, etc.
-10% of energy intake

 Estimating Energy Requirements

Basal metabolic rate – estimating with age, gender, weight, and height
What this does not take into account is body composition.

1. Convert weight from pounds to kilograms
* 2.2 lbs = 1 kg
* weight in lbs / 2.2 lbs/kg = ______kg

2. Convert height in inches to cm
* 1 inch = 2.54cm
* height in inches x 2.54 cm = _________ cm

3. Plug into Harris-Benedict equation

BMR = 66 + (13.7 x wt. in kg) + (5 x ht in cm) – (6.8 x age in yrs)

BMR = 655 + (9.6 x wt. in kg) + (1.8 x ht in cm) – (4.7 x age in yrs)

To estimate energy values for physical activity.
*Multiply activity factor by BMR
-Very light – multiply by 1.3.
-driving, typing, sewing, cooking
-Light – multiply by men (1.6) and females(1.5)
-housecleaning, golf, carpentry
-Heavy – multiply by men (2.1) and females (1.9)
-heavy exercise, running, weightlifting

Body Mass Index (BMI) – weight to height relationship
-BMI = weight (lb) / height (inches)2 x 705

BMI < 18.5 = underweight
BMI 18.5 to 24.9 = normal
BMI 25 to 29.9 = overweight
BMI > 30 = obese

Misc Articles Physiology outline notes

Related Posts

Post Your Comments

× Yes, we are open and holding in-person classes, as well as online classes. We are following the American Heart Association COVID guidelines for best disinfecting practices, as well as limiting our class size.

[WARNING]: Since class sizes are limited, they fill rapidly so register now to ensure your spot. See our course calendar for online registration or contact us directly by phone, live chat or email with questions.

*IMPORTANT NOTE: 100% of CPR St. Louis instructors have entirely completed (1) the rigorous and official American Heart Association instructor training and certification process, and (2) the “How to Teach a Stress-Free CPR Class™” classroom and testing training protocol that ensures a superior experience for everyone. In addition, students will receive their AHA Cards the day of class!