© 2009 McGraw-Hill Higher Education. All rights reserved. HPHE 1500 Dr. Ayers Chapter 7: Basics Concepts of Fitness

© 2009 McGraw-Hill Higher Education. All rights reserved. 2 Introductory points  Landmark documents: Surgeon General’s Report on Physical Activity & Health (1996) Highlighted the role of physical activity (PA) in maintaining good health  Landmark documents: Surgeon General’s Report on Physical Activity & Health (1996) Highlighted the role of physical activity (PA) in maintaining good health Shape of the Nation 2010 Current status of Physical Education in the American educational system Shape of the Nation 2010 Current status of Physical Education in the American educational system Healthy People 2020 Goals and objectives with 10-yr targets to guide national health promotion and disease prevention efforts to improve the health of all people in the US Healthy People 2020 Goals and objectives with 10-yr targets to guide national health promotion and disease prevention efforts to improve the health of all people in the US

© 2009 McGraw-Hill Higher Education. All rights reserved. 3  Obesity is now the 2 nd leading cause of death in the US Estimated annual economic burden of sedentary lifestyles in the US: $1.2t  Obesity is now the 2 nd leading cause of death in the US Estimated annual economic burden of sedentary lifestyles in the US: $1.2t  Surgeon General’s Vision for a Healthy & Fit Nation (2010): Surgeon General’s Vision for a Healthy & Fit Nation “High-quality physical education gives young people a chance to learn the skills needed to establish and maintain physically active lifestyles” “In 2006, few schools provided daily physical education or its equivalent for the entire school year to all students.”  Surgeon General’s Vision for a Healthy & Fit Nation (2010): Surgeon General’s Vision for a Healthy & Fit Nation “High-quality physical education gives young people a chance to learn the skills needed to establish and maintain physically active lifestyles” “In 2006, few schools provided daily physical education or its equivalent for the entire school year to all students.”  Rapid rise overweight and obesity in children, youth, and adults (see Box 7.1)

© 2009 McGraw-Hill Higher Education. All rights reserved. 4 Contemporary Understanding of Fitness  “Fitness” is the umbrella term for several related concepts (see Box 7.2, p.162) ExerciseCV Endurance Body Composition Healthy Lifestyle Health Aerobic Leisure Activity Anaerobic Wellness Hypokinetic Diseases Physical Activity Can you define, explain their differences?

© 2009 McGraw-Hill Higher Education. All rights reserved. 5 Health-related fitness  Cardiovascular endurance  Flexibility  Muscular strength  Muscular endurance  Body composition Types of Fitness THE GAINS ARE FLEETING Agility Balance Agility Balance Coordination Power Coordination Power Reaction time Speed Reaction time Speed Skill-related fitness Cosmetic fitness Looking good/“fit” is in Possible negatives: eating disorders, “the cult of slenderness” (Tinning, 1985)

© 2009 McGraw-Hill Higher Education. All rights reserved. 6 The Dose-Response Debate  Exercise epidemiology’s central question: How much, for how long, and at what intensity (dose) does one need to exercise to obtain health benefits (response) ?  Inverse and linear relationship  Moving from sedentary to 30 mins. of moderate PA (accumulated) provides the greatest gains in reducing the risk of dying prematurely from chronic diseases  Different guidelines for children/adolescents than adults

© 2009 McGraw-Hill Higher Education. All rights reserved. 7  PA Guidelines for children/adolescents: 60+ mins/day PA MVPA aerobic 3d/wk Muscle strengthening 3d/wk Bone strengthening 3d/wk Age-appropriate, enjoyable, variety, intermittent  PA Guidelines for children/adolescents: 60+ mins/day PA MVPA aerobic 3d/wk Muscle strengthening 3d/wk Bone strengthening 3d/wk Age-appropriate, enjoyable, variety, intermittent USDHHS, 2008  PA Guidelines for adults: 150 mins/wk moderate OR 75 mins/wk vigorous aerobic Muscle strengthening 2d/wk  PA Guidelines for adults: 150 mins/wk moderate OR 75 mins/wk vigorous aerobic Muscle strengthening 2d/wk

© 2009 McGraw-Hill Higher Education. All rights reserved. 8 Fitness  Fitness is improved when the amount of PA increases relative to a combination of GRADUAL changes in:  Frequency (how often)  Intensity (how hard)  Time (how long)  Type (what kind)

© 2009 McGraw-Hill Higher Education. All rights reserved. 9 The Social Gradient in Health and Fitness  How does SES affect health and quality of life? Health is now seen as a social commodity... How equitable is access to: Safe activity spaces, nutritious food, health care, health information, etc.? Health is now seen as a social commodity... How equitable is access to: Safe activity spaces, nutritious food, health care, health information, etc.? While individual responsibility is essential, how do we ensure that as a society ALL have access/opportunity to a physically active lifestyle?

© 2009 McGraw-Hill Higher Education. All rights reserved. 10 Training Principles  Overload  Progression  Specificity  Regularity  Individuality  Recovery

© 2009 McGraw-Hill Higher Education. All rights reserved. 11 Strength Training MISINFORMATION ALERT: Common error/assumption corrections: Body weight and alternative resistance methods 1RM inappropriate until after 17 yrs Avoid overhead lifts Spotting (correctly!) ESSENTIAL Supervision and form emphasized for safety Free weights athletes only or later in HS

© 2009 McGraw-Hill Higher Education. All rights reserved. 12 Major muscle groups typically targeted: Pectoralis Latissimus Dorsi Deltoids Triceps Biceps Pectoralis Latissimus Dorsi Deltoids Triceps Biceps Quadriceps Hamstrings Forearms Calves (gastrocnemius, soleus) Quadriceps Hamstrings Forearms Calves (gastrocnemius, soleus)

© 2009 McGraw-Hill Higher Education. All rights reserved. 13 Measurement of Fitness & Physical Activity  What makes fitness program effective... …for a soccer player? …for a golfer? …for you? It depends on the goal... Performance? Looks? Health?

© 2009 McGraw-Hill Higher Education. All rights reserved. 14 Measuring Health-related Fitness Direct measures of CV fitness & body composition Fitness tests Direct measures of CV fitness & body composition Fitness tests Body composition Back/hamstring flexibility Abdominal strength Upper body strength Cardiovascular capacity Body composition Back/hamstring flexibility Abdominal strength Upper body strength Cardiovascular capacity

© 2009 McGraw-Hill Higher Education. All rights reserved. 15  Fitness Tests Fitnessgram ® Presidential Physical Fitness Test Fitnessgram ® Presidential Physical Fitness Test Criterion-referenced (comparison to a health standard ) Norm-referenced (comparison to like population) Criterion-referenced (comparison to a health standard ) Norm-referenced (comparison to like population) Reporting of results:

© 2009 McGraw-Hill Higher Education. All rights reserved. 16 Interpretation Zones

© 2009 McGraw-Hill Higher Education. All rights reserved. 17 MVPA  Possible assessment tools: HR Monitor Accelerometer Pedometers Activitygram Metabolic equivalent (MET) HR Monitor Accelerometer Pedometers Activitygram Metabolic equivalent (MET)  Each has its advantages and disadvantages

© 2009 McGraw-Hill Higher Education. All rights reserved. 18 Informal Measurement of Fitness  More valued by typical adult Simple HR check (checking threshold & recovery) Tracking time and distance for the same exercise Simple HR check (checking threshold & recovery) Tracking time and distance for the same exercise  Examples:

© 2009 McGraw-Hill Higher Education. All rights reserved. 19 Find a Friend Share two things you learned today. Due Wed: Go online to one of these reports and: 1)List two things that strike you as important as a young professional 2)Briefly explain WHY each tidbit is important (2-3 sents) Shape of the Nation 2010 Healthy People 2020 Surgeon General’s Vision for a Healthy & Fit Nation