1. Chapter 8 Basic Concepts of Fitness Copyright © The McGraw-Hill Companies, Inc. Reprinted by permission.

2. Importance of Physical Activity Regular physical activity is critically important for all ages Research demonstrates all individuals can receive benefits from exercise Regular activity has been shown to reduce morbidity and mortality Regular physical activity is critically important for all ages Research demonstrates all individuals can receive benefits from exercise Regular activity has been shown to reduce morbidity and mortality Hypokinetic diseases: illnesses related to the lack of physical activity (U.S. Dept. of Health and Human Services, 2002)

3. Types of Fitness Health fitness –Important for prevention and remediation of disease and illness Motor-performance fitness –Important in sport performance and job performance Health fitness –Important for prevention and remediation of disease and illness Motor-performance fitness –Important in sport performance and job performance Wellness is about achieving a high quality of life and a continuing sense of physical and psychological well-being

4. Components of Health Fitness 1.Body composition 2.Cardiovascular endurance and capacity 3.Flexibility 4.Muscular endurance 5.Strength 1.Body composition 2.Cardiovascular endurance and capacity 3.Flexibility 4.Muscular endurance 5.Strength

5. Components of Motor Performance Fitness 1.Agility 2.Balance 3.Coordination 4.Power 1.Agility 2.Balance 3.Coordination 4.Power 5.Reaction time 6.Speed 7.Strength

6. What “dose” of exercise is necessary to achieve benefits? 1.Intensity in an aerobic sense; target heart rate (Example: 220 – age x 70% = target heart rate zone) 2.Duration refers to the amount of time spent performing aerobic work; 20-30 minutes is recommended 3.Frequency refers to how often you should exercise; 3-5 times a week is recommended What “dose” of exercise is necessary to achieve benefits? 1.Intensity in an aerobic sense; target heart rate (Example: 220 – age x 70% = target heart rate zone) 2.Duration refers to the amount of time spent performing aerobic work; 20-30 minutes is recommended 3.Frequency refers to how often you should exercise; 3-5 times a week is recommended Dose-Response Debate on Aerobic Exercise

7. Reduction of blood pressure Decreased risk of CHD Boosted immune system Controls body fat gains Reduction in osteoporosis Reduction of blood pressure Decreased risk of CHD Boosted immune system Controls body fat gains Reduction in osteoporosis Decreased risk of cancer Gains in cognitive function Reduction of depression Reduction of osteoarthritis Lowers mortality Health Benefits Associated with Physical Activity

8. Social Gradient in Health and Fitness Refers to the socioeconomic impact on health and fitness Hypothesis states that relative social and economic deprivation within societies accounts for higher or lower health Wilkerson (1994) states where income inequality is less, life expectancy is higher People in lower socioeconomic groups have less access to nutritious food and information about food Unhealthful settings cannot support physical activity involvement Refers to the socioeconomic impact on health and fitness Hypothesis states that relative social and economic deprivation within societies accounts for higher or lower health Wilkerson (1994) states where income inequality is less, life expectancy is higher People in lower socioeconomic groups have less access to nutritious food and information about food Unhealthful settings cannot support physical activity involvement

9. Fitness Training Concepts Specificity: to produce a desired effect Progressive overload: load creates a conditioning effect Recovery time: muscles need a period of time for recovery Intensity: refers to the load of exercise bout Duration: length of an exercise bout Specificity: to produce a desired effect Progressive overload: load creates a conditioning effect Recovery time: muscles need a period of time for recovery Intensity: refers to the load of exercise bout Duration: length of an exercise bout

10. Health Fitness Training Concepts Interval training Anaerobic exercise Strength training –Amount of resistance –Number of reps –Number of sets –Number of workouts per week Interval training Anaerobic exercise Strength training –Amount of resistance –Number of reps –Number of sets –Number of workouts per week

11. Strength Training Principles Range of motion around a joint Two types: 1.Static 2.Dynamic Should be performed three times per week after moderate or vigorous activity and held of 30 seconds with low levels of force Range of motion around a joint Two types: 1.Static 2.Dynamic Should be performed three times per week after moderate or vigorous activity and held of 30 seconds with low levels of force

12. Measuring Fitness Two approaches 1.Fitness tests 2.Direct measure of cardiovascular fitness and body composition Criterion Referenced Health Standards (CRH) have two advantages: 1.Assess fitness against absolute standards that indicate minimum levels of fitness 2.Provide immediate diagnostic feedback Two approaches 1.Fitness tests 2.Direct measure of cardiovascular fitness and body composition Criterion Referenced Health Standards (CRH) have two advantages: 1.Assess fitness against absolute standards that indicate minimum levels of fitness 2.Provide immediate diagnostic feedback

13. Informal Methods of Measuring Fitness Checking resting pulse rate Checking recovery pulse rate Keep distance and time recordings Checking resting pulse rate Checking recovery pulse rate Keep distance and time recordings