1. Basic Principles of Physical Fitness

2. 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

3. Levels of Physical Activity

4. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.

5. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.

6. 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

7. 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 60-90 daily minutes of activity to sustain weight loss

8. Moderate Amounts of Physical Activity

9. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.

10. 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

11. 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

12. Health-Related Components of Physical Fitness 5. Body composition = the proportion of fat and fat-free mass (muscle, bone, and water) in the body

13. Aerobic vs Anaerobic Exercise

14. Skill-Related Components of Fitness  Speed  Power  Agility  Balance  Coordination  Reaction time

15. 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)

17. 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

18. Designing Your Own Exercise Program  Medical clearance  Fitness assessment  Setting goals  Specific  Measurable  Attainable  Realistic  Time frame specific

19. Physical Activity Pyramid

20. Benefits of Different Types of Programs

21. 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

22. 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

23. Progression of an Exercise Program: Get in Shape Gradually

24. Amount of Exercise for Fitness Benefits