1. Principles of Fitness for Health
By Jennifer Turley and Joan Thompson
© 2013 Cengage

2. Presentation Overview
Total Fitness For Health
Fitness Testing
Aerobic and Resistive Exercise
The Overload Principle
Logging Activity for Weight Control and Health

3. Total Fitness for Health
“Fitness is health!”
It has been document that individuals who are physical fit have far less mortality and morbidity as compared to their sedentary counterparts.
What does being physically fit mean?
What are the health benefits of exercise?

4. The Values of Exercise Exercise Value Specific areas of benefit
General Health
Improved mental health
Increased feeling of vigor
Improved sleep pattern
Increased bone density
Decreased risk of chronic diseases such as cancer, heart disease, diabetes, arthritis, and vascular diseases
Body Composition and Weight Control
Decreased percent body fat
Increased lean body mass
Stabilized body weight
Increased metabolic rate
Improved muscle tone
Cardio-Respiratory Health and Fitness
Improved circulation (pumping capacity of the heart, stroke volume, oxygen delivery capacity to the tissues, and promotion of wound healing, decreased tendency for infections)
Increased oxygen uptake
Improved lipid profile, decreased total cholesterol (increased HDL, decreased LDL), decreased triglycerides
Decreased blood pressure
Decreased heart rate
Increased efficiency of metabolic processes (fat metabolism and carbohydrate metabolism)
Athletic Performance
Improve competitiveness in sporting events
Body Sculpting

5. Fitness Testing The accumulated score from the elements of evaluating:
Aerobic capacity
Muscular strength
Muscular endurance
Flexibility
Body composition
A high overall score is associated with health and longevity

6. Developing a Total Fitness Program
A safe and effective fitness program to perform well in Physical Fitness testing and reduce the risk of injury includes a:
Warm-up
Aerobic exercise
Resistive exercise
Flexibility exercise
Cool-down

7. Aerobic & Resistive Exercise
Aerobic exercise demands a higher functioning level of the cardio-respiratory systems
The capacity is reflected by VO2max
Resistive exercise demands a higher functioning level of the skeletal-muscular systems
The capacities are displayed through measures of muscular strength and muscular endurance

8. Aerobic Exercise
Physical activity where the heart rate can be elevated and maintained steadily for at least ten minutes and there is increased oxygen uptake and delivery to the body and muscles
 A few examples include walking, jogging, cycling, swimming, and cross country skiing
The three parameters that affect aerobic capacity are frequency, intensity and duration of the exercise

9. Heart rate, exercise intensity, and physiological responses

10. The FIT Classification System
You can use:
F-frequency (times per week)
I- intensity (percent of maximum heart rate, %MHR)
T-time (the number of minutes that the elevated heart rate is maintained
To classify your level of cardiovascular competency by the following table:

11. The FIT Classification System
Factor
Low
Average
High
F - frequency (days/wk) 3 4
5 +
I - intensity (%MHR)
60 – 69
(low)
70 – 79
(moderate)
80-90
(high)
T - time (continuous minutes)
15-45
30-60

12. Resistive Exercise
One can improve muscular strength or muscular endurance by determining first, the one-repetition maximum and then adjusting the amount of:
Resistance (the amount of opposing weight during the muscle contraction, strength train at 80% of the one- rep-max)
The number of repetitions of the muscular contraction and the number of sets completed
Speed of the muscle contraction
3-4 sets of 8-12 reps twice a week to maintain strength and three times a week to gain strength.
There are many ways to contract a muscle and affect muscle strength

13. Muscle Contractions, Training Types, and Balanced Lifts
Balance Lifts
Eccentric Muscle Contraction
Muscle is elongating while contracting or generating tension
Concentric Muscle Contraction
Muscle is shortening while contracting or generating tension
Isometric Muscle Contraction
Static muscle length while muscle generates tension. This type of contraction is uses when joints are injured to attempt to maintain some muscle strength.
Isometric Training
Program involves a series of isometric muscle contractions.
Isokinetic Training
The use of special equipment to control the speed of the muscle contractions.
Circuit Training
Combines aerobic activity with resistive activity for the purposes of increasing calorie burn, reducing boredom and improving fitness.
Weight Training
Program involves lifting weights.
Bench press/seated row
Dumbbell bench press/
bent-over row
Shoulder press/lateral pulls
Seated leg press/truck flex
Pectoral fly/bent-over fly
Upright row/dips
Lateral raises/medial pulls
Leg extension/leg curls
Bicep curl/tricep extension

14. The Overload Principle
The Overload Principle involves applying a greater work load than normal on the cardio-respiratory or skeletal-muscular systems that leads to increased functional capacity
For aerobic capacity improvement, one must work at least at 70%MHR
For muscular strength, one must lift at least at 80% of the 1-rep-max (3 sets of 8-12 reps)

15. Logging Activity for Weight Control and Health
An exercise volume that has been associated with reducing the risk of chronic disease is burning between 2,000-3,000 Calories per week in exercise
30-45 minutes of moderate intensity exercise, 3-5 times per week promotes weight loss.
60 minutes of rigorous activity per day is needed to lose weight, keep the weight off, and improve functional capacity.

16. Logging Activity for Health
You can use the following activity log to evaluate your exercise for;
Total fitness format
Warm-up
Aerobic exercise
Resistive exercise
Flexibility exercise
Cool-down
Calorie burn of activities
Time x factor x REE ÷ 24

17. Exercise Activity Log

18. Summary
The common dominator for exercise is Calorie burn and a minimum amount of exercise to yield health benefits is burning between 2,000 and 3,000 Calories per week.
To lose weight, to keep the weight off, and to improve functional capacity 60 minutes of rigorous activity is needed daily.
The parameters evaluated in physical fitness testing include; body composition, flexibility, aerobic capacity, muscular strength, and muscular endurance.

19. Summary
A total fitness program can support a good rating on physical fitness testing because it includes; a warm-up, cool-down, flexibility exercises, aerobic activities, and resistive muscular work.
The three parameters to increase for improving aerobic capacity are frequency, intensity and time.
The three parameters to increase for improving muscular strength are the amount of resistance, the number of reps and sets, and the speed of the muscle contractions.
References for this presentation are the same as those for this topic found in module 4 of the textbook