Chapter 3 – Fundamental of Physical Fitness Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Coming Up in This Chapter Learn the difference among physical activity, physical fitness, and exercise. Identify the benefits of physical activity and fitness. Become familiar with components of fitness related to health and skill. Explore methods of assessing fitness. Discover how to apply key training principles. Adapt a fitness program to environmental conditions. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Definitions Physical Fitness ________________________________________ Physical Activity Exercise __________________________________________________________________________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Fig 3-1 Physical activity, exercise, and physical fitness Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Table 3-1 Benefits of physical activity Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Super-fit and Couch Potato Don’t get discouraged by not doing very high intensity activities. __________________________________________________________________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Fig 3-2 Rates of regular leisure-time physical activity among Americans Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Skill-Related Fitness __________—ability to change direction ________________—maintain equilibrium ________________—synchronize movement ____________—exert maximum force ________________—time between stimulus ______________—movement in a short period of time Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Health-Related Fitness ________________________________ __________________ ___________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Assessing Physical Activity and Fitness ____________________________________________________(PAR-Q)Page 91 of text Check with your doctor if: Yes to any of the PAR-Q questions You are not used to being very active You are outside the age range listed (15-69) Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

_____________________ Useful for checking your activity level People who use pedometers tend to have an increase in activity level. Good motivational tool Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Table 3-2 Physical activity level based on pedometer tracking Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Figure 3-3 A basic pedometer-based stepping program for increasing physical activity Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Principles of Training _________________________________ Gradual application of increasing amounts of stress on the body during exercise. _____________________________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Principles of Training ________________________ Use it or lose it! You can lose all your gains within 2 months Needed for more intense workouts Rest and repairs Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Principles of Training Continued _______________________ Training directly affects performance. We all respond to training differently. Depends on overall health, body type, genes Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

____________________________ How often? How hard? How long? Which activity? Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Table 3-3 Summary of ACSM FITT guidelines Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. A Complete Workout _______________________ (5-10 minutes) _____________________________ Endurance - Cardiorespiratory Resistance – muscular strength & endurance ________________________(5-10minutes) _____________________ After warm-up or cool-down Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Stretching Stretching after warm up may reduce performance If your activity requires significant muscular strength and high performance levels. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Table 3-4 Warm-ups and cool-downs summed up Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Ideas for Busy Schedules Park far away from your destination. ___________________________________ Walk during your lunch or breaks. ____________________________________ Walk short distances instead of driving. Lose the remote control. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Important Considerations _____________________________________ Shoes (STRETCH test) Heat Cold Air quality Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. S-T-R-E-T-C-H S- ___________________________________ T- ___________________________________ R- ___________________________________ E- ___________________________________ C- __________________________________ H- ___________________________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Environmental Conditions - Heat-Related Physical activity increases body heat levels ______________________—Abnormally high body temperature that can cause illness or death ______________________—A serious condition characterized by dizziness, fainting, rapid pulse, and cool skin ______________________—A life-threatening, medical emergency Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Hydration and Fluid Consumption ______________________- excessive water loss Can lead to inadequate oxygen delivery Results in lowered blood volume Creates inability for body to dispel heat Drink 17-20 oz 2-3 hours prior to exercise Drink 7-10 oz 10- 20 min. prior to exercise Drink enough during exercise to prevent dehydration Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Guidelines for Exercising in the Heat Take precautions when the temperature is above 80°F or the relative humidity is above 60% Allow yourself time to acclimate to the heat and keep your body’s fluid levels normal Modify your program Use sunscreen if it’s sunny or hazy Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Exercising in the Cold ___________________________—Abnormally low body temperature ____________________—Can cause permanent damage or loss of a body part due to gangrene When exercising in the cold Protect exposed skin Use a stocking cap to cover your head Dress in insulating layers of clothing Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Injury Prevention and Management Blister treatment Ice or heat for sprains How to treat sore muscles Get moving and have FUN! Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.