Basic Principles of Physical Fitness
Physical Activity and Exercise for Health and Fitness Physical activity levels have declined Healthy People 2010: More than 55% of U.S. adults do not engage in recommended amounts of activity 25% are not active at all
Levels of Physical Activity
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.
Physical Activity on a Continuum Physical activity: any body movement carried out by the skeletal muscles and requiring energy Exercise: planned, structured, repetitive movement of the body designed to improve or maintain physical fitness Physical fitness: a set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort
Lifestyle Physical Activity For health promotion: Expend about 150 calories—equivalent to 30 minutes of brisk walking—on most days For health promotion and weight management: Engage in 60 or more daily minutes of activity to prevent unhealthy weight gain Engage in daily minutes of activity to sustain weight loss
Moderate Amounts of Physical Activity
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.
Health-Related Components of Physical Fitness Health-related fitness = physical capacities that contribute to health Five components: 1. Cardiorespiratory endurance = the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity
Health-Related Components of Physical Fitness 2. Muscular strength = the amount of force a muscle can produce with a single maximum effort 3. Muscular endurance = the ability of a muscle or group of muscles to remain contracted or to contract repeatedly 4. Flexibility = the range of motion in a joint or group of joints
Health-Related Components of Physical Fitness 5. Body composition = the proportion of fat and fat-free mass (muscle, bone, and water) in the body
Aerobic vs Anaerobic Exercise
Skill-Related Components of Fitness Speed Power Agility Balance Coordination Reaction time
F.I.T.T Placing increasing amounts of stress on the body causes adaptations that improve fitness; progression is critical FITT principle for overload: Frequency—How often Intensity—How hard Type—Mode of activity Time—How long (duration)
Reversibility—Adapting to a Reduction in Training Fitness improvements are lost when demands on the body are lowered If you stop exercising, up to 50% of fitness improvements are lost within 2 months
Designing Your Own Exercise Program Medical clearance Fitness assessment Setting goals Specific Measurable Attainable Realistic Time frame specific
Physical Activity Pyramid
Benefits of Different Types of Programs
Guidelines for Training Train the way you want your body to change Train regularly Start slowly, and get in shape gradually; do not overtrain Warm up before exercise Cool down after exercise Exercise safely
Guidelines for Training Listen to your body, and get adequate rest Cycle the volume and intensity of your workouts Try training with a partner Vary your activities Train your mind Fuel your activity appropriately Have fun Track your progress Keep your exercise program in perspective
Progression of an Exercise Program: Get in Shape Gradually
Amount of Exercise for Fitness Benefits