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Chapter 2 Lecture
Understanding
Fitness Principles
KIN 2504Fall 2013
D. Dailey, MS
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2013 Pearson Education, Inc.
The Three Primary Levels of Physical
Activity
1) Physical fitness
The ability to perform moderate to vigorouslevels of activity without undue fatigue
Measured in MET levels (metabolicequivalents)
METS are grouped into three activitycategories:
Lifestyle/light (< 3 METS)
Moderate (3 to 6 METS)
Vigorous (6+ METS)
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The Three Primary Levels of Physical
Activity
2) Physical activity
Any bodily movement produced by skeletalmuscles resulting in an expenditure of
energy
3) Exercise
Planned or structured physical activity doneto achieve and maintain fitness
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Examples of Physical Activity Levels
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The Five Health-Related Components of
Fitness
Cardiorespiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
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The Six Skill-Related Components of
Physical Fitness
Agility
Balance
Coordination
Power Speed
Reaction Time
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The Principles of Fitness
Overload Principle:
In order to see gains in fitness, the amount of
training should exceed what your body is used to.
Training effect and adaptation
Consistent overloads will bring about adaptation, or changes,
as a result of training.
Dose-response
The amount your body adapts to new levels of training is
related to the amount of overload or "dose."
Diminished returns The rate of improvement diminishes over time as
your fitness level approaches its limit.
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Overload Principle
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The Principles of Fitness continued
Principle of Progression:
To effectively increase fitness, you must apply an
optimal overload level within a certain time period.
10 percent rule:
Increase your training frequency, intensity, or duration by no
more than 10 percent per week.
Principle of Specificity:
Improvement in a body system(e.g., cardiorespiratory) will occur only if that
specific system is targeted in training.
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Progressive Overload
Over the course of an exercise programvolume, intensity, and specificity need to
gradually increase
To avoid overtraining, a concept calledperiodization is used
Periodization is cycling various aspects of
a training program to maximize training
benefits and minimize risk of injury
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The Principles of Fitness
Principle of Reversibility:
"Use it or lose it."
Fitness levels must be maintained or they will revert.
Example: Squat strength of Olympic Weightlifters declined
approximately 10% in after 4 weeks of cessation of weight
training
Principle of Individuality:
Training results will vary from person to person.
Rest and Recovery: Your body needs time to recover between training
sessions.
Overtraining can result in fatigue and soreness.
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How Much Exercise Is Enough?
For adults, most governmental agenciesand credible professional or privateorganizations recommend at least 150minutes of moderate exercise or 75
minutes of vigorous activity per week (oran equivalent combination).
Physical Activity PyramidA visual summary of minimal activity and
exercise guidelines
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The Physical Activity Pyramid
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Physical Activity Guidelines for Americans
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Are you meeting the guidelines?
Less that half (48%) of all adults meet thephysical activity guidelines
Less that 3 in 10 high school students get
at least 60 minutes of physical activity
every day
Inactive adults have a higher risk for early
health, heart disease, stroke, type 2
diabetes, depression, and some cancers.
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How Much Exercise Is Enough? continued
The FITT Formula Guideline to help you plan a personal
exercise program
Frequency: number of times per week
Intensity: how "hard" to exercise
Time: amount of time per exercise session
Type: the kind of exercise performed
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Frequency
Number of ties exercise in undertaken in aweek
More times a person exercises the more
often their body is put under stress
3-5x a week recommended
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Intensity
Level of difficultly of the exercise
60-80% max recommended
Example of different levels of Intensity:
Perform 20 push-ups with your knees onthe ground, with your feet on the ground,
of with your feet elevated
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Time
Time it takes to do an exercise
30 min recommended
Example: Jog for 1 minute, 10 minutes, 60
minutes
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T
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Type
Variety of training a person undertakes
Training for a specific event means less
variety for a person since training shouldreflect the activity.
Example: To improve sprinting, sprint. Toimprove distance running, run for distance.
To improve strength, use strength
exercises. 2013 Pearson Education, Inc.
R
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Recovery
Rest=time given to recover
Recovery= time to replenish energy stores
and repair damage to the body
How much time is enough rest and
recovery? Between sets? Betweensessions?
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A l i th P i i l
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Applying the Principals
A rower is planning a training program to
prepare for a 2000m race. How mightspecificity and progressive overload effect
their program?
Bob and Rob decided to train for a 5ktogether. Halfway through training Bob
feels ready for his race and takes a week
off. On the day of the 5k, Rob beats Bobby one minute. How did the principals of
reversibility and individuality effect their
program? 2013 Pearson Education, Inc.
E i i S f l
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Exercising Safely
Warm-up: two phases
General warm-up: 3 to 10 minutes of light activity
Specific warm-up: 3 to 5 minutes of range-of-motion
movements
Cool-down Exercise-to-rest transition lasting 5 to 15 minutes
Take time to learn an activity's skills.
This is an important step to take to enhance
enjoyment and avoid injury.
E i i S f l
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Exercising Safely continued
Consume adequate energy and water.
Don't exercise on a full stomach.
Eat a small meal 1.5 to 2 hours prior to exercising.
Tailor water intake to the individual and the
exercise being performed.
Select appropriate clothing and footwear.
Proper footwear (fit and cushioning) is crucial for
safety and comfort.
Dress appropriately for the activity and temperature.
C t i l T i i Fit N t iti
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Controversial Topics in Fitness Nutrition
Fasted running? Bad idea, causes blood sugar to bottom out, can make you insulin
resistant over time
Compression clothing?
Doesn
t do anything Caffeine and alcohol before and after
exercise? Caffeine is a safer ergogenic aids, it bumps up your metabolism and
gets you pumped for your race NO ALCOHOL! It has a natural diuretic effect (makes you pee)
2013 Pearson Education, Inc.
I di id l F t f Fit P
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Individual Factors for a Fitness Program
Age
Older adults may require extra precautions.
Aging is associated with about 1% decreasein aerobic capacity per year
Weight Overweight or underweight people have a
higher risk of certain kinds of injuries.
Current fitness level Select activities appropriately for yourpersonal starting point.
I di id l F t f Fit P
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Individual Factors for a Fitness Programcontinued
Disabilities Fitness can be incorporated into daily life via
adaptive courses, equipment, instruction,
and/or facilities.
Special health concerns
Pregnancy, asthma, heart disease,
hypertension, and diabetes all require medicalsupervision.
Getting Started
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Getting Started
Understand your motivations for beginning a
fitness program.
Anticipate and overcome obstacles to exercise.
Make time for exercise.
Select fun and convenient activities. Lifestyle physical activities
Exercise training options
Sports and recreational activities
Getting Started
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Getting Started continued
Choose environments conducive toregular exercise.
Exercise facility options
Neighborhood
Weather concerns
Safety
Set reasonable goals for increased fitness.
Sample Physical Activities
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Sample Physical Activities