Basic Principles of Physical Fitness

1. Basic Principles of Physical Fitness

2. Fitness Level & Risk of Death

3. Surgeon General’s Report – Minimum Threshold for Health Benefits • Expend an additional 150 kcal per day in activity at an elevated heart rate. • 30 minutes of moderately intense activity 5 days per week • Activity can be accumulated in a minimum of 10 minute increments • Engage in resistance training twice a week

4. “Health” Related Components of Fitness • Body Composition • Cardiorespiratory Endurance (VO2 max) • Muscular Strength • Muscular Endurance • Flexibility (Wellness Center Assignment)

5. Principle of Progressive Overload • Subjecting the body systems to loads greater than that to which they are accustomed - Frequency (how often) - Intensity (how vigorous) - Duration (how long) This creates stress to the body causing the body to make adaptations. Why adaptations? • Wolf’s Law • Adaptations vs Responses?

6. Principle of Specificity • The body’s physiological responses & adaptations to training are specific to the type of exercise and muscles involved. • Vertical jump • 1500 meter race • Other??

7. Principle of Reversibility If physical activity is reduced, benefits begin to be lost • If training is stopped, ____% of fitness benefits are lost within 2 months. • Cast? • Bed rest? • Astronauts?

8. The Warm-up • A gradual  in activity designed to: 1. Increase blood circulation 2. Raise body’s core temperature - Increase muscle pliability - Synovial fluid production Note: Use movements that maintain blood circulation and heat production 3. Stretching???

9. Blood Distribution at Rest & During Exercise IntensitySkeletal Muscle Blood Flow Rest 15%-20% of blood Exercise 70%-90% of blood

10. The Cool-Down • A gradual  in activity designed to: 1. Clear waste products 2. Restore homeostasis 3. Maintain venous pump Note: Simply reduce the intensity of your activity gradually reducing heart rate and blood circulation 4. Stretching (for permanent adaptation)

11. Venous Pump