Basic Principles of Physical Fitness

HEALTH Chapt. 4

Physical Activity and Exercise for Health and Fitness

Physical activity levels have declinedHealthy People 2010:

More than 55% of U.S. adults do not engage in recommended amounts of activity

25% are not active at all

Levels of Physical Activity

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

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 gainEngage in 60-90 daily minutes of activity

to sustain weight loss

Moderate Amounts of Physical Activity

Exercise to Develop Physical Fitness

Lifestyle physical activity improves health but may not improve fitness

A structured, formal exercise program improves physical fitness and provides even greater health improvements

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 very beneficial for improving physical fitness

How Much Physical Activity Is Enough?

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

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

Health-Related Components of Physical Fitness

5. Body composition = the proportion of fat and fat-free mass (muscle, bone, and water) in the body

Skill-Related Components of Fitness

SpeedPowerAgilityBalanceCoordinationReaction time

Specificity—Adapting to Type of Training

The body adapts to the particular type and amount of stress placed on it

To develop a particular fitness component, perform exercises specifically designed for that component

Progressive Overload—Adapting to Amount of Training

Placing increasing amounts of stress on the body causes adaptations that improve fitness; progression is critical

FITT principle for overload: Frequency—How oftenIntensity—How hardTime—How long (duration)Type—Mode of activity

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

Individual Differences— Limits on Adaptability

Everyone is NOT created equal from a physical standpoint

There are large individual differences in ability to improve fitness, body composition, and sports skills

Designing Your Own Exercise Program

Medical clearance Fitness assessment Setting goals

SpecificMeasurableAttainableRealisticTime frame specific

Designing Your Own Exercise Program

Choosing activities for a balanced program

Include activities to develop health-related components of physical fitness

Physical Activity Pyramid

Benefits of Different Types of Programs

Guidelines for Training

Train the way you want your body to change

Train regularlyStart slowly, and get in shape

gradually; do not overtrainWarm up before exerciseCool down after exerciseExercise safely

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

Progression of an Exercise Program: Get in Shape Gradually

Amount of Exercise for Fitness Benefits

Choosing a Fitness Center

ConvenienceAtmosphereSafetyTrained personnelCostEffectiveness

http://video.pbs.org/video/1785416952

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1© 2007 McGraw-Hill Higher Education. All rights reserved.

Wellness Worksheet Assignment

Wellness Worksheets can be accessed online at www.mhhe.com/fahey8e

1. From the website above, click on “student edition” at the bottom left column.

2. Click on “wellness worksheets”3. Click on “126 Wellness Worksheets are available online” in

the middle of the page.4. Click on “69: Your Physical Activity Profile” and complete

the worksheet.5. Print out the completed worksheet and submit on Monday,

January 30th.