Basic Principles of Physical Fitness

Fitness Level & Risk of Death

Surgeon General’s Report – Minimum Threshold for Health Benefits Expend an additional 150 kcal per day in activity at an elevated heart rate. 30 minutes of moderately intense activity 5 days per week Activity can be accumulated in a minimum of 10 minute increments Engage in resistance training twice a week

“Health” Related Components of Fitness Body Composition Cardiorespiratory Endurance (VO 2 max) Muscular Strength Muscular Endurance Flexibility (Wellness Center Assignment)

Principle of Progressive Overload Subjecting the body systems to loads greater than that to which they are accustomed - Frequency (how often) - Intensity (how vigorous) - Duration (how long) This creates stress to the body causing the body to make adaptations. Why adaptations? Wolf’s Law Adaptations vs Responses?

Principle of Specificity The body’s physiological responses & adaptations to training are specific to the type of exercise and muscles involved. Vertical jump 1500 meter race Other??

Principle of Reversibility If physical activity is reduced, benefits begin to be lost If training is stopped, ____% of fitness benefits are lost within 2 months. Cast? Bed rest? Astronauts?

The Warm-up A gradual  in activity designed to: 1. Increase blood circulation 2. Raise body’s core temperature - Increase muscle pliability - Synovial fluid production Note: Use movements that maintain blood circulation and heat production 3. Stretching???

Blood Distribution at Rest & During Exercise Intensity Skeletal Muscle Blood Flow Rest15%-20% of blood Exercise70%-90% of blood

The Cool-Down A gradual  in activity designed to: 1. Clear waste products 2. Restore homeostasis 3. Maintain venous pump Note: Simply reduce the intensity of your activity gradually reducing heart rate and blood circulation 4. Stretching (for permanent adaptation)

Venous Pump