Chapter 3 FUNDAMENTALS OF PHYSICAL FITNESS

COMING UP IN THIS CHAPTER Define physical activity, physical fitness, and exercise Identify the benefits of physical activity and fitness Become familiar with the various components of health and skill fitness Survey methods of assessing fitness and assess your own fitness level Apply key training principles Adapt a fitness program to different environmental conditions

Physical Fitness, Physical Activity, and Exercise Does all activity count as exercise? Not exactly Physical fitness: ability to carry out tasks with vigor and alertness Physical activity: any movement of the body Exercise: a subset of physical activity Repetitive body movement that has been planned and structured

Physical Fitness, Physical Activity, and Exercise Will I really lose years of my life if I’m unfit? Yes, both physical activity and physical fitness are linked to longer and healthier lives

Physical Fitness, Physical Activity, and Exercise Is there any point in exercising if I can’t become super-fit? Absolutely Any increase in physical activity will increase your health and fitness

Figure 3-1 Physical activity, exercise, and physical fitness

Table 3-1 Benefits of physical activity

Physical Fitness, Physical Activity, and Exercise Isn’t the “couch potato” thing overblown? I seem to see more people exercising all the time. More than half of all American adults don’t engage in much activity during their leisure time

Figure 3-2 Rates of regular leisure-time physical activity among Americans

Types of Fitness Fitness components are typically divided into two major categories: Health-related fitness: components have a direct effect on health status, disease risk, and day-to-day functioning Skill-related fitness: components or attributes influence performance level in various activities and are less directly related to health

Skill-Related Fitness How is skill related to fitness? Agility—change direction in quick and precise manner Balance—maintain equilibrium Coordination—synchronize multiple movement patterns in a sequenced, controlled movement Power—exert maximum force in minimum time Reaction time—time between stimulus and response Speed—perform a movement in a short period of time

Health-Related Fitness I’m terrible at sports and have no interest in them. Are there other ways to be fit and healthy? Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility Body composition

Health-Related Fitness Cardiorespiratory Endurance Ability of the circulatory and respiratory systems to sustain physical activity by supplying oxygen to working muscles Developed through aerobic activities Brisk walking Jogging Swimming Cycling

Health-Related Fitness Muscular Strength Ability of a muscle or group of muscles to generate or apply force Developed through activities that increase muscular strength and endurance Weight training Muscular Endurance Ability of a muscle or group of muscles to sustain an effort for an extended period of time Like strength, it requires resistance exercises

Health-Related Fitness Flexibility The ability of a joint to move through its full range of motion Best maintained through stretching Body Composition The makeup of your body Relative amounts of muscle, fat, bone, and other vital tissues Affected by diet and various types of physical activity

Assessing Physical Activity and Fitness Is it safe for anyone to exercise? It is important to know your current fitness status before beginning a fitness program Physical Activity Readiness Questionnaire (PAR-Q) (Lab Activity 3-1) Check with your doctor if: You answered 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)

Medical Clearance My mother-in-law has arthritis in her knees. Is she supposed to do any exercise? Yes, although it may need to be modified Physical activity can be beneficial to those with arthritis She should check with health care provider

Assessing General Physical Activity Levels What do sedentary and active actually mean? I’m busy all the time, so I feel really active. There is no technique that is both simple and precise to judge your overall level of physical activity Pedometers can provide an approximate measure Useful for checking your activity level People who use pedometers tend to have an increase in activity level; they can be a good motivational tool

Table 3-2 Physical activity level based on pedometer tracking

Figure 3-3 A basic pedometer-based stepping program for increasing physical activity

Principles of Training How do I improve my fitness level? Progressive overload: over time, performance is increased by gradually increasing the overload Gradual application of increasing amounts of stress on the body during exercise Overload must be increased gradually

Figure 3-4 Progressive Overload

Principles of Training Is there a limit on how fit a person can be? Yes, human physiology has limits that are influenced by genetics and training

Reversibility If I stop exercising for a while, will I lose fitness? Reversibility: Use it or lose it! You can lose all your gains within 2 months

Recovery Is it harmful to my fitness if I work out every day? With increase in activity comes the need for rest and recovery Recovery: the time needed by the body to rebuild and improve tissues weakened from increased activity (overload)

Specificity What kinds of activities do I need to do to increase fitness? The effects of training are directly related to the type of activities in which you participate Specificity: the body will adapt to the specific types and amounts of stress placed on it

Individuality Could everyone be as fit as an Olympic athlete , if they worked hard enough? We all respond to training differently Our response depends on overall health, body type, genes, and other factors

The FITT Formula The FITT formula principles can form a foundation for any exercise program Frequency Intensity Time Type

Frequency: How Often How many times per week should I work out? Depends on the component you are training, your goals, and your current fitness level Affected by other aspects of the FITT formula ACSM guidelines: Cardiorespiratory endurance training: 3–5 days/week Muscle-fitness training: 2–3 days/week Flexibility training: 2–3 days/week

Intensity: How Hard How do I know if my workout is hard enough for me? You must do more than you’re used to doing— trying to reach your target zone and threshold Target zone: the ideal intensity for achieving maximum benefit from the activity Threshold: the minimum intensity for achieving specific fitness benefits Intensity is measured differently for various fitness components

Figure 3-5 Target zone for training intensity.

Time: How Long How long should I exercise, per day and per week? This depends on the fitness components and intensity you choose, the design of your program, and your goals

Type: Choice of Activities What is the best kind of exercise? What is the best fitness program? In FITT, type refers to the kind of activity The best type of exercise for you is based on the fitness component and the goals related to that component The best fitness program for you depends on what you want to accomplish

Table 3-3 Summary of ACSM FITT Guidelines

Putting Together a Complete Workout What does a complete workout look like? Phases of a workout: Warm-up (5–10 minutes) Low-intensity activity Conditioning Endurance—cardiorespiratory Resistance—muscular strength and endurance Cool-down (5–10minutes) Slower-paced activity Stretching, after warm-up or cool-down

Warm-Up and Cool-Down Why do I sometimes feel a bit dizzy after exercise? This is related to shifts in blood flow and changes in blood vessels that occur during exercise You must properly warm up and cool down Warm-up: 5–10 minutes of low-intensity activity that prepares the body for exercise Cool-down: 5–10 minutes of slower-paced activity that helps the body transition to a normal resting state

Table 3-4 Warm-Ups and Cool-Downs Summed Up

Putting Together a Complete Program What is the best weekly exercise routine for health? Investigate the different ways to plan a routine Examples are given in Figure 3-6

Figure 3-6 Sample fitness program design—Example 1

Figure 3-6 Sample fitness program design—Example 2

Figure 3-6 Sample fitness program design—Example 3

Putting Together a Complete Program I don’t exercise at all, and I’m crazy busy. Does any amount of activity help, even five minutes? Yes, any activity is better than none Be active during your daily routine Park far away from your destination Take the stairs Walk during your lunch or breaks Stretch while you watch TV Walk short distances instead of driving Do active chores

Other Considerations When You’re Starting a Fitness Program Clothes and safety gear Exercise equipment and facilities Weather Heat Cold Air quality

Clothing and Safety Gear Are some kinds of clothes really better for exercising than others, or is it all just a sales gimmick? Loose-fitting, comfortable clothing is probably sufficient Wicking properties Light-colored/reflective clothes at night

Clothing and Safety Gear Do I need different shoes for different activities? That’s way too expensive. Probably not Get a good shoe that will meet your needs

Clothing and Safety Gear Do knee pads help that much? I think they look goofy. Yes, for some activities safety equipment is necessary Common safety equipment includes: Elbow and wrist guards, and knee pads Helmets Eye protection Mouth guards Athletic supporters/cups Sports bras

Exercise Equipment and Facilities What’s the best type of home exercise equipment? Equipment that you will use Research your options Consider your personal preferences

Exercise Equipment and Facilities Should I join a gym? Things to consider: Location and hours Environment Equipment and classes Staff Amenities Cost and policies Trials offered

Table 3-5 Popular Home Exercise Equipment Options

Table 3-6 Free and Low-Cost Exercise Alternatives

Weather Is exercising in hot and humid conditions unsafe? Consider the heat index Exercise during a cooler part of the day Wear appropriate clothing Wear a light-color hat and sunglasses Consider safety gear Use sun-screen Take frequent breaks and stay hydrated

Figure 3-7 Heat index

Weather How much water should I drink during a workout? Are sports drinks a good option? It is best to develop a personal hydration plan that fits your sweat rate, exercise intensity, and environmental conditions For workouts of less than an hour, water is best For long or particularly intense workouts, sports drinks can replace sodium, potassium, and other electrolyte loss

Table 3-7 Hydration Recommendations for Exercise

Weather Is it bad for you to run in cold air? It is safe for most, but it could be a problem for some with high blood pressure or other heart-related problems Dress in layers Be aware of the wind chill index, or wind chill factor

Figure 3-8 Wind chill index

Table 3-8 Temperature-Related Problems, Signs, and Treatments

Air Quality Can I exercise on smoggy days? Special precautions may be necessary The air quality index (AQI) rates daily air quality and indicates if there is a risk to health Measures five different pollutants

Air Quality Tips for exercising in areas with poor air quality: Avoid congested streets Work out in the early morning or late evening Avoid combinations of high temperatures, high humidity, and high AQI Exercise indoors if possible Exercise at a lower intensity if needed Seek medical attention if you have difficulty breathing or other symptoms

Injury Prevention and Management If a person is not physically active at all but would like to be, what is the best way to start? Start slowly Research what activity would be right Choose activities appropriate for your fitness level Increase activity duration before switching to activities that take more effort Use correct safety gear and choose safe place See health care provider if necessary

Injury Prevention and Management Is ice or heat better for a sprain? And what can I do about sore muscles? Ice is often the best initial treatment for a sprain Prevention is always best Most exercise injuries are caused by overuse Massage sore muscles gently Engage in low-intensity movement Take an over-the-counter pain medication

Table 3-9 Common Activity-Related Injuries