Chapter 2: Part A

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

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2

© McGraw-Hill Higher Education

Levels of Physical Activity

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2

© McGraw-Hill Higher Education

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

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2

© McGraw-Hill Higher Education

Lifestyle Physical Activity For health promotion:

Expend about 150 calories—equivalent to 30 minutes of brisk walking—on most days

On average 1 mile = 100 calories (run vs. walk)

For health promotion and weight management: Engage in 45–60 or more minutes of

activity on most days

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2

© McGraw-Hill Higher Education

Moderate Amounts of Physical Activity

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2

© McGraw-Hill Higher Education

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

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2

© McGraw-Hill Higher Education

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

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2

© McGraw-Hill Higher Education

How Much Physical Activity Is Enough?

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2

© McGraw-Hill Higher Education

Health-Related Components of Physical Fitness Health-related fitness = physical

capacities that contribute to health Five components: 1. Cardio-respiratory endurance2. Muscular strength 3. Muscular endurance4. Flexibility5. Body composition

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2

© McGraw-Hill Higher Education

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

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2

© McGraw-Hill Higher Education

First steps to Fitness!

Creating a plan starts with assessing what you do already!

Get medical clearance = #1! Why do you want to be fit? How frequently do you engage in PA? How long will it take you to get fit?

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2

© McGraw-Hill Higher Education

Importance of PF

20 Question Scale:

5 = Extremely important 4 = Very important 3 = Important 2 = Not so important 1 = Of little concern

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2

© McGraw-Hill Higher Education

Evaluating your score

Extremely Important ____ x 5 = _____ Very important ____ x 4 = _____ Important _____ x 3 = _____ Not so important _____ x 2 = ____ Of little concern _____ x 1 = _____Total = _____ Scores: 100-85, 84-70, 69-50, 49-35,

34-29 How important is fitness to you?Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,

Chapter 2

© McGraw-Hill Higher Education