PRINCIPLES OF PHYSICAL FITNESS KIN 325 PRINCIPLES OF PHYSICAL FITNESS

INTRODUCTION 1. Health Risk Factors 2. Physical Fitness: What is it? 3. Components of Physical Fitness 4. General Principles of Physical Training 5. Planning an Exercise Program

Introduction 1. Health Risk Factors 100 years ago, the average life expectancy was only mid to late forties. Risk Factors of circa 1900: infectious diseases such as pneumonia, tuberculosis and smallpox Today’s risk factors are mainly related to one’s lifestyle

Health risk factors of today - inactivity - high fat diets - smoking, alcohol, and drugs - inadequate stress management - environmental pollution Lead to development of chronic diseases such as heart disease and cancer

Leading Causes of Death, 2005 Cause of Death % of total deaths Heart Disease 28.0 Cancer 22.7 Stroke 6.5 Chronic lung disease 5.2 Accidents 4.3 Diabetes 3.0 Influenza & Pneumonia 2.7 Alzheimer’s Disease 2.6 Kidney Disease 1.7 Septicemia 1.4 (systemic blood infection) National Center for Health Statistics, 2005

Most important lifestyle factor? INACTIVITY. Direct correlation between fitness and mortality rates for all-cause deaths, cardiovascular disease deaths, and cancer deaths

Decrease in number of deaths from heart disease

Activity also improves the quality of life over the life span – increase in functional capacity

2. Physical Fitness: What is it? the ability of the body to adapt to the demands and stresses of physical effort. The ability to perform moderate to vigorous levels of physical activity without undue fatigue (American College of Sports Medicine). The ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies (The President’s Council on Physical Fitness).

Physical Fitness Achieved through activity Lack of activity – Hypokinetic disease such as obesity and osteoporosis *muscles atrophy and become weaker *bones lose density *joints stiffen and lose ROM *cellular energy systems degenerate

Exercise: physical activity that is planned, structured, repetitive, and purposeful in the sense that improvement or maintenance of physical fitness is an objective. Physical activity: any bodily movement produced by the skeletal muscles that results in an increase in energy expenditure.

3. The components of Physical Fitness Skill-Related Fitness Agility Balance Coordination Speed Power Reaction Time Health-Related Fitness Cardiorespiratory Endurance Body Composition Musculoskeletal a. flexibility b. muscular strength c. muscular endurance

Skill-Related Fitness Components Agility- the ability to rapidly change the position of the entire body in space with speed and accuracy. Balance- the maintenance of equilibrium while stationary or moving. Coordination- ability to use the senses to perform motor tasks smoothly and accurately; that is, in a highly efficient manner.

Skill-Related Fitness Components Speed- ability to perform a movement in a short period of time. Power- the ability to apply force quickly. Reaction time- time elapsed between stimulation and the first measured movement response.

Health-Related Fitness Components Cardiorespiratory endurance- the ability to continue in strenuous tasks involving large muscle groups for extended periods of time. Depends on a variety of factors: Ability of the lungs to deliver oxygen to the bloodstream Heart’s capacity to pump the blood Ability of the nervous system and the blood vessels to regulate blood flow Capability of metabolic machinery to use oxygen and metabolize fuels for energy

Health-Related Fitness Components Body composition- refers to the relative amounts of lean body tissue (muscle, bone, and water) and fat in body. Overweight vs obese Overweight Obese Ideal Men > 20% > 25% < 15% Women > 30% > 33% <23%

Health-Related Fitness Components Musculoskeletal fitness- made up of three components: flexibility, muscular strength, and muscular endurance. Flexibility- functional capacity of the joints to move through a full range of motion. Muscular strength- the amount of force a muscle can produce with a single maximal effort. Muscular endurance- the ability to sustain a given level of muscle tension.

4. General Principles of Physical Training Overall objective: to cause biological adaptations that will improve the functional capacity of a particular body system.

1. Overload principle A body system must be exercised at a level above which it normally operates in order for the system to function more effectively. This can be accomplished as follows: Increasing the frequency of exercise Increasing the duration of exercise Increasing the intensity of exercise To ensure continued improvement, the degree of overload should keep pace with the adaptive physiological and performance changes that occur as a result of training- progressive overload.

2. Training Specificity Principle Adaptations depend on the type of overload imposed. Exercise that develops one aspect of fitness contributes little to other components of fitness. Therefore, to develop a particular fitness component, exercises must be performed that are specifically designed for that component.

3. Individual Differences Principle Genetic factors influence the training response. Some people respond more readily to a specific training workload than others 4. Reversibility Principle Once a person reaches a certain fitness level, regular physical activity must be maintained to prevent de-conditioning, or loss of functional capacity. If training load has to be reduced, fitness improvements are best maintained by cutting frequency and duration rather than intensity.

5. Planning an exercise program Set general goals Fit for what? Ultimate goal - wellness that lasts a lifetime. Improve body comp, cardiovascular endurance, muscular strength, sprinting speed, fitness for soccer

2. Choose the appropriate activity Consider the training specificity principle 3. Assessment Assess current fitness level. Helps to set realistic and specific goals. 4. Plan the training load Set a target intensity, duration, and frequency for each activity – overload principle Get in shape gradually!

General recommendations Warm up before exercising, cool down afterwards Cycle the volume and intensity of your workouts Find a suitable training partner Keep a training log Listen to your body, and get adequate rest

Physical Activity Pyramid Figure 2.3