1. Chapter 11: Improving Your Personal Fitness
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2. Learning Outcomes
Describe the health benefits of being physically active.
Distinguish between physical activity required for health, physical fitness, and performance.
Identify lifestyle obstacles to physical activity, describe ways to surmount them, and make a commitment to getting physically fit.
Understand and be able to use the FITT (frequency, intensity, time, and type) principles for the health-related components of physical fitness.
Devise a plan to implement your safe and effective fitness program.
Describe optimal foods and fluids consumption recommendations for exercise and recovery.
Explain how to prevent and treat common exercise injuries.
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3. Physical Activity for Health
Recent studies indicated that 26.3 percent of American adults reported no leisure activities.
Physical activity reduces the likelihood of coronary artery disease, high blood pressure, type 2 diabetes, obesity, and other chronic diseases.
Physical activity refers to all body movements produced by the skeletal muscles, resulting in substantial increase in energy expenditure.
Exercise refers to a planned, structured, and repetitive bodily movement done to improve or maintain components of physical fitness.
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4. Physical Activity for Health
It is estimated that if the number of adults meeting the 2008 Physical Activity Guidelines (see Table 11.1) increased by 25 percent, there would be 1.3 million fewer deaths per year, and the life expectancy would increase in the United States.
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5. 2008 Physical Activity Guidelines for Americans
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6. Physical Activity for Health (cont.)
Reduced risk of cardiovascular diseases
Reduced risk of metabolic syndrome and type 2 diabetes
Reduced cancer risk
Improved bone mass and reduced risk of osteoporosis
Improved immunity
Improved mental health and stress management
Longer life span
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7. Calories Burned by Different Activities
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8. Physical Activity for Fitness and Performance
Physical fitness refers to a set of attributes that are either health or skill related.
5 Components of Physical Fitnes
Cardiorespiratory Endurance
Muscular Strength
Muscular Endurance
Body Composition
Flexibility
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9. Health-Related Components of Physical Fitness
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10. Health-Related Components of Physical Fitness
Cardiorespiratory fitness
Aerobic ("with oxygen") is any exercise that requires oxygen to make energy for prolonged activity
Aerobic capacity (VO2max) is the maximum volume of oxygen consumed by the muscles during exercise.
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11. Health-Related Components of Physical Fitness (cont.)
Muscular strength
Refers to the amount of force a muscle or group of muscles can generate in one contraction. To assess the strength of a particular muscle or muscle group, measure the amount of weight that can be moved one time and no more (one time repetition maximum, 1 RM).
Muscular endurance
A muscle's ability to exert force repeatedly without fatiguing, or the ability to sustain a muscular contraction for a length of time.
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12. Health-Related Components of Physical Fitness (cont.)
Flexibility
The range of motion, or the amount of movement possible, at a particular joint or series of joints
Body composition
Describes the relative proportions of fat and lean (muscle, bone, water, organs) tissues in the body
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13. Committing to Physical Fitness
What if I have been inactive for a while?
In the initial conditioning stage, you begin at levels lower than those recommended for you.
Overcoming common obstacles to physical activity
May be real or perceived barriers
May be personal or environmental
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14. Committing to Physical Fitness (cont.)
Incorporating physical activity in your life
Choose activities that you genuinely like.
Choose activities that you are capable of doing.
Start slow, plan enjoyable activities, and progress to more strenuous or vigorous activities.
Make physical activity part of your routine.
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15. Overcoming Obstacles to Physical Activity
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16. Creating Your Own Fitness Program
Identifying your physical fitness goals
SMART goals
Specific
Measurable
Action-oriented
Realistic
Time-oriented
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17. Principles of Fitness Training
FITT
Frequency
The number of times per week you need to engage in particular exercises to achieve the desired level of fitness in a particular component
Intensity
Refers to how hard your workout must be to achieve desired level of physical fitness
Time
Refers to how many minutes or repetitions of an exercise are required at a specified intensity during any one session to attain the desired level of physical fitness
Type
Refers to what kind of exercises should be performed to improve the specific component of physical fitness
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18. The FITT Principle for Cardiorespiratory Fitness
ACSM recommends 3–5 days per week of moderate to vigorous, rhythmic, continuous activity at 64–95 percent of heart rate maximum be performed for 20–60 minutes at a time, depending on level of intensity.
Twenty minutes is fine for vigorous-intensity workouts.
Thirty minutes is fine for moderate-intensity workouts.
The amount of aerobic exercise is at least 150 minutes per week for moderate intensity and 75 minutes for vigorous intensity.
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19. The FITT Principle Applied to Cardiorespiratory Fitness, Muscular Strength and Endurance, and Flexibility
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20. Target Heart Rate, Perceived Exertion, and The Talk Test
Target heart rate: First, estimate your maximal heart rate (MHR) [207 – 0.7(age)]
Your target heart rate is somewhere between 70 and 90 percent of MHR.
Borg's rating of perceived exertion (RPE) is another method of determining intensity.
The talk test is the easiest but least scientific method of measuring cardiorespiratory exercise intensity.
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21. Taking a Pulse
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22. The FITT Principle for Muscular Strength and Endurance
Frequency is 2–3 days per week of exercises that train major muscle groups, using enough repetitions and sufficient resistance to improve muscular strength and endurance.
Intensity is determined using greater than 60 percent of your 1 RM for muscular strength, and less than 50 percent of it for muscular endurance.
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23. The FITT Principle for Muscular Strength and Endurance
Sets and repetitions
To increase muscular strength, you need higher intensity and fewer repetitions and sets.
For muscular strength, use a resistance of more than 60 percent of your 1 RM performing 2–4 sets with 8–12 repetitions per set.
For muscular endurance, use less than 50 percent of your 1 RM, 1–2 sets of 15–25 repetitions.
Rest periods
Resting between exercises can reduce fatigue and help with performance and safety.
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24. Methods of Providing Muscular Resistance
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25. Specificity, Exercise Selection, and Exercise Order
Specificity principle
Effects of resistance exercise training are specific to the muscles exercised.
To improve total body strength, include exercises for all the major muscle groups.
Exercise selection
Select exercises that will meet your goals.
Achieve muscular balance by choosing 8–10 exercises from opposing muscle groups.
Exercise order
Complete large muscle group exercises before small muscle group exercises and high-intensity exercises before lower-intensity exercises.
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26. The FITT Principle for Flexibility
Use static stretching that slowly and gradually lengthens a muscle or group of muscles.
Train a minimum of 2–3 days, but daily training produces the most benefits.
Perform and hold the static stretch (10–30 seconds) at the point of tension, or mild discomfort, but not pain.
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27. Stretching Exercises
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28. Implementing Your Fitness Program
Develop a progressive plan.
Design your exercise sessions:
Warm-up
Cardiorespiratory and/or resistance training
Cool-down and stretching
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29. Explore Activities That Develop Multiple Components of Fitness
Core strength training
The contraction of the deep back, abdominal, and hip muscles that attack to the spine and pelvis provides the basis for support of movement for the upper and lower body and powerful movements for the extremities.
Yoga
Blends mental and physical aspects of exercise, and can improve flexibility, vitality, posture, agility, balance, coordination, and muscular strength and endurance.
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30. Explore Activities That Develop Multiple Components of Fitness
Tai Chi
Combines stretching, balance, muscular endurance, coordination, and meditation.
Pilates
Combines stretching with movement against resistance.
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31. Preventing and Treating Fitness-Related Injuries
Traumatic injuries
Occur suddenly and typically by accident
Include broken bones, torn ligaments and muscles, contusions, and lacerations
Overuse injuries
Result from the cumulative effects of day-after-day stresses placed on tendons, muscles, and joints during exercise
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32. Preventing Injuries Use appropriate footwear.
Use appropriate protective equipment.
Exercising in the heat can result in
Heat cramps
Heat exhaustion
Heatstroke
Exercising in the cold can result in
Hypothermia
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