Chapter 11: Physical Activity Personal Health: Perspectives and Lifestyles (4th Edition) Floyd, Mimms, & Yelding Prepared by: Amy Rowland, Ph.D.

Chapter Objectives Define physical activity and physical fitness Explain several physical and psychological benefits of fitness Explain the FITT formula and its components Explain the three phases of an exercise session

Chapter Objectives Explain the principles of overload, progression, specificity, and reversibility Explain the PRICE injury treatment concept List safety precautions to take when exercising Be able to design a personal exercise program

Physical Activity Physical activity-bodily movement produced by skeletal muscles that requires an expenditure of energy and has health benefits Includes walking, bicycling, and working around the house or yard

Physical Fitness Physical fitness is the general capacity to adapt and respond favorably to physical effort Health-related fitness-five components are: body composition, cardiovascular endurance, muscular flexibility, muscular strength, and muscular endurance

Benefits of Fitness Physical benefits include reduced risk for high blood pressure, coronary heart disease, ulcers, low back pain, atherosclerosis, diabetes

Benefits of Fitness Psychological benefits include energy, stress management, improved quality of life

Benefits of Fitness Insert Figure 11.3 here

Training Principles FITT Frequency Intensity How many days per week a person exercises Intensity How hard a person works

Training Principles FITT Time (duration) the length of the exercise session Type of Activity (specificity) Cardiorespiratory endurance, flexibility, and muscular strength and endurance

Training Principles Insert Figure 11.4

Phases of Exercise Warm-Up Aerobic Activity Cool down Five minutes of walking briskly followed by five minutes of stretching Aerobic Activity Continuous, working the major muscle groups for 30-60 minutes Cool down Five to ten minutes at a comfortable pace (heart rate should be below 120 beats per minutes)

Training Principles Overload Progression Specificity Body must be subjected to more stress Progression Additional stress must be added once adaptation has occurred Specificity Overload must be specific to desired outcome

Training Principles Retrogression Reversibility Plateaus occur after body has adapted to overload Reversibility If exercise is stopped improvements will be lost Slow and gradual exercise Begin slowly and consistently because the body requires time to adjust to changes in lifestyle

Cardiorespiratory Endurance This is the single most important component of health-related fitness Refers to the ability of the heart, lungs, and blood vessels to deliver blood and nutrients to the cells to meet the demands of aerobic physical activity Examples include jogging, brisk walking, cycling, and stairclimbing

Cardiorespiratory Endurance Intensity of a cardiorespiratory exercise session can be determined by calculating target heart rate or by using the rate of perceived exertion scale Assessment of cardiorespiratory fitness can be done by distance runs (12 minute or 1.0 to 1.5 miles), step tests, and walking tests

Flexibility Refers to the ability of a joint to move freely through its full range of motion Depends on factors such as genetics, age, gender, occupation, posture, body composition, and musculoskeletal differences Benefits include prevention of injuries, relaxation, relief of soreness after exercise, relief of muscle strain, improved posture, and improved athletic performance

Flexibility Types of stretching: Static or slow-sustained Ballistic or dynamic Proprioceptive neuromuscular facilitation (PNF) Flexibility can be assessed using the total body rotation test or the modified sit and reach test

Muscular Strength and Endurance Muscular strength is the absolute maximum weight that can be lifted, pulled, pressed, or pushed in one effort Muscular endurance refers to the ability of the muscles to exert force repeatedly for an extended period One should train the major muscle groups of the body

Muscular Strength and Endurance Insert Figure 11.8

Muscular Strength and Endurance Assessment of strength and endurance Tests should be specific to the angle of the joint at which movement occurs Some examples are abdominal crunches, modified pull-up, push-up, flexed arm hang)

Treatment of Injuries (PRICE) Protect to prevent additional injury Rest for a few days Ice for 10 to 20 minutes every two hours Compression to reduce swelling Elevation to reduce internal bleeding

Safety Precautions Avoid busy streets Wear light-colored clothing or reflective gear at night Walk or run against the traffic/bike with the traffic Dress appropriately for the weather Don’t use headphones on the street Exercise with friends Carry identification

Fitness Products and Facilities Use the following guidelines when selecting fitness equipment Investigate equipment before purchasing; ask questions and shop around Make sure equipment is safe Test-drive equipment before you buy it Don’t be in a hurry Buy quality equipment (or wait until you can afford it) Buy according to your needs and buy equipment you will continue to use

Fitness Products and Facilities Before joining a health club, consider the following: Location and hours of operation Individual concerns Stress test Facility and equipment Qualified and certified personnel

Fitness Products and Facilities Before joining a health club, consider the following Membership People Visit Drugs Check it out

Health and Physical Activity Prescription When planning a physical activity program, consider the following Goals and objectives Medical readiness Attire Present level of health and fitness Written plan Time and convenience Components

Health and Physical Activity Prescription When planning a physical activity program, consider the following Nutrition Drugs Stress management activities Flexibility Enjoyment and motivation Cost Rewards

Health and Physical Activity Prescription Insert Figure 11.11