1. PE 116 - Lifetime Fitness Concepts Labette Community College Property of HHPR Department-PSU

2. Physical Activity and Exercise for Health and Fitness ► Physical activity levels have de clin ed ► Healthy People 2010:  More than 55% of U.S. adults do not engage in recommended amounts of physical activity  25% completely sedentary “couch potatoes” ► Surgeon General Report  25% sedentary  60% too inactive or below goals  40% meet SG goals http://www.healthypeople.govhttp://www.healthypeople.gov (2010 goals) http://www.healthypeople.gov

3. Surgeon General Exercise or Physical Activity Prescription “Accumulate, 30-60+ minutes of moderately intense physical activity, most if not all days of the week” http://pag.airhealthprojects.org/paguid elines/adultguide/part1.aspx

4. Benefits of Physical Activity and Exercise ► Improved cardiovascular and respiratory function… boost in ENERGY ► Increased mood & quality of life ► Higher O 2 consumption by muscles ► Better sleep & healthier sex life ► Prevention and management of chronic diseases (ex. heart disease, diabetes, stroke, blood pressure, etc)

5. PA Benefits (cont.) ► Reduced bone-mineral loss ► Improved cholesterol levels (lower total and LDL & higher HDL) ► Risk of several types of cancer can be reduced such as breast, prostate, and lung ► Pure & simple… it’s F-U-N!!! Statements from the American College of Sports Medicine (ACSM), Center for Disease Control and Prevention (CDC), Mayo Clinic and the Surgeon General

6. Physical Activity or Exercise  ? ► Physical activity (PA) is defined as any movement produced by skeletal muscles that results in energy expenditure beyond resting expenditure.  Broad or generic term  Sports to everyday activities such as Biking between classes Walking the dog Gardening Raking leaves Washing the car (by hand) Shoveling snow  Additional examples:

7. Physical Activity (PA) or Exercise? ► Exercise is a subset of physical activity that is planned, structured, repetitive, and purposeful in the sense that improvement or maintenance of Health Related Physical Fitness is the objective. ► Public misconception… in my job as a ??? I work hard so I do NOT need this? (T or F?)

8. Health Related Physical Fitness (HRFP) Components ► Aerobic or Cardiorespiratory Capacity  Ability of the circulatory and respiratory systems to supply fuel (O 2 ) during sustained physical activity. ► Muscular Strength  Muscular strength is the ability of the muscle to exert force during an activity. ► Muscular Endurance  Muscular endurance is the ability of the muscle to continue to perform without fatigue

9. HRPF Components (cont.) ► Flexibility or ROM  The range of motion around a joint. ► Body composition  Refers to the relative amount of total fat vs muscle, bone, and other vital parts of the body http://www.cdc.gov/nccdphp/dnpa/physical/everyone/glossary/index.htm

10. Health Related Physical Fitness ► 5 major componentsHHPR lab test  C-R / aerobic endurance3 min step test  Muscular strengthhand grip test  Muscular endurance1 min crunchies  Body compositionskinfolds / BEI  Flexibilitysit & reach test  Flexibilitysit & reach test ► Sometimes muscular strength & endurance are combined into one component.

11. How Do I Intelligently Start? ► Depends on many factors:  Health  Physiological Age (vs chronological)  Weight  Level of fitness  Experience  What you are comfortable with and ENJOY!

12. How To Intelligently Start?? ► If you have health issues consult a doctor before starting an exercise program. ► Assess your current aerobic fitness level:  YMCA step test (HHPR Lab)  Graded Exercise Stress Test (treadmill/bike)  Rockport Walk Test (1 mile= time + HR)  1.5 mile run (sprint/jog/walk/crawl…)  Many more…

13. How To Intelligently Start??? ► Determine your Physiological Age or Fitness Age  Google Realage.com  Input your personal health & fitness data  Requires about 10 minutes  Results are emailed w/I 1-2 hours  Results predict your current physiological or “fitness age!”

14. ► If you are new to exercise you may want to try a variety of modes of exercise. Determine your likes and dislikes.  Biking Cardio-kickboxing Hip-hop  Walking Tai-Chi Pilates  Running Boot Camp Wt T.  Rowing Zumba ► Get the proper attire  Footwear- A#1 investment! Why?  Clothing (cold-layers and hot-light and breathable) ► Monitor progress – Exercise Log

15. Principles of Physical Activity ► Overload – must perform activities in greater amounts to get improvements. ► Progression – gradually increasing stress as in overload. ► Specificity – type of training dictates responses (ex. aerobic vs anaerobic) ► Reversibility/Disuse – disuse results in loss of the gains you acquired with overload. ► Overuse – overtraining, < performance ► Individuality – experience, heredity, goals, self-discipline.

16. How Much Physical Activity Is Enough? ► Moderate-intensity versus high-intensity exercise? ► Continuous versus intermittent exercise?? ► Low-intensity exercise improves health but may not be as beneficial for improving physical fitness??? ► Too low I implications: must look at the individual time/duration investment vs one’s goals & total health benefits acquired!

17. How Often, Hard, Long ► FITT Principle  Frequency – how many days per week  Intensity – how hard the training session is  Time – how long each session will last  Type – what kind of exercise (aerobic, strength, flexibility etc. ► The FITT principle should be applied to each of the 5 HRPF components. ► Each individual is unique and should progress at their personal rate. From Corbin, Welk, Corbin and Welk, Concepts of Physical Fitness

18. A Personal Fitness Program should include… ► Warm-up (50% of workout intensity for 5-10 minutes)  Walking, dynamic stretching etc.  Gradually increases heart rate, body temperature  Helps prevent injuries ► Workout (conditioning stimulus) 20-60 mins ► Cool-down (50% of workout intensity for 5-10 minutes) vs Passive Cool-down   Walking, static stretching etc.  Gradually decreases heart rate, body temperature  Helps prevent injuries & protects the heart!

19. Questions or Comments

20. Web Sites of Interest ► Healthy People- www.healthypeople.gov www.healthypeople.gov ► U.S. Dept of Health & Human Services: Surgeon General- http://www.surgeongeneral.gov http://www.surgeongeneral.gov ► Surgeon General’s Report (Physical Education and Health) Index- http://www.cdc.gov/nccdphp/sgr/index.htm http://www.cdc.gov/nccdphp/sgr/index.htm ► At-A-Glance- http://www.cdc.gov/nccdphp/sgr/ataglan.htm ► Real Age Test- www.realage.com www.realage.com ► http://www.cdc.gov/nccdphp/dnpa/physical/every one/glossary/index.htm

21. Attendance Questions (use full name & date please) ► What are the 5 components of Health Related Physical Fitness? ► What would a healthy adult want to be higher… their chronological or physiological age? ► What 3 activities comprise a traditional triathlon???? Next lesson we’ll discuss Cardiorespiratory or Aerobic Fitness… *GUS…ANGEL…download the power point outline to take accurate notes! ** Answer the sample test questions coming up next…

22. Midterm Study Questions 1- The percentage of American adults that are NOT physically active enough is ______ %. 2- Which is better for you? Physical activity or exercise? Why? Or…. Why not? 3- The tests used to evaluate the 5 major components of Health Related Physical Fitness are ___/___/___/___/___? 4- What is the physiological purpose of the warm-up and cool-down? 5- The most important Exercise Principle is _______ ? Explain why?