Basic Concept of Fitness

1. Introduction to Physical Education, Fitness, and Sport Daryl Siedentop Basic Concept of Fitness Chapter 7

2. Discussion Questions Should health fitness become a major, independent goal of school Physical Education? Explain why, or why not.

3. Discussion Questions To what extent are the differences in kinds of fitness misunderstood by the public? How can the public be better educated?

4. Discussion Questions For which population groups might cosmetic fitness be more important than health fitness? How can that emphasis be changed? Should it be changed?

5. Discussion Questions Give one example of how each of the training principles is violated. Which principle is violated most often?

6. Discussion Questions How can aerobic fitness be developed and maintained in everyday life? How can strength fitness be developed and maintained?

7. Discussion Questions How fit are you? Answer in terms of your health and motor performance. What factors in your life have contributed to your fitness or to your lack of fitness?

8. Discussion Questions What fitness programs have you enrolled in? Which appealed to you? For what reasons? Which ones did not? For what reasons?

9. Discussion Questions To what extent do youth and adults suffer from societal pressures to look fit?

10. Discussion Questions How will the focus on moderate levels of physical activity affect fitness programs?

11. Introductory points • Landmark document: Surgeon General’s Report on Physical Activity and Health (1996). • Highlights the role of physical activity (PA) in maintaining good health . . . • Rapid rise overweight and obesity in children, youth, and adults (see also Box 7.1)

12. Introductory points • Rise in overweight and obesity across all age groups, w. thus increased risk of numerous chronic diseases (incl. youth!): Orthopedic problems Heart disease Stroke High BP Depression Gallbladder disease Type II Diabetes Forms of Cancer Osteoarthritis

13. Introductory points • Obesity is now the second leading cause of death in the US. • The estimated economic burden of sedentary lifestyles in the US: $1,200.000.000.00 . . . • Hence, the emergence of PA as a central part of the national health objectives.

14. Contemporary Understanding of Fitness • “Fitness” is the umbrella term for several related concepts (see Box 7.2). Wellness Physical Activity Hypo-kinetic Diseases Aerobic Exercise CV Endurance Anaerobic Leisure Activity Body Composition Healthy Lifestyle Health Can you define, explain their differences?

15. Contemporary Understanding of Fitness • Types of Fitness: • Health fitness • Motor performance fitness • Cosmetic fitness

16. Contemporary Understanding of Fitness • Health Fitness • Everybody should strive for this. • Is a key component of Wellness. • Helps prevent hypo-kinetic diseases & improve quality of life (especially through aerobic-type exercises) . (Remember: Health is not merely the absence of disease!)

17. Contemporary Understanding of Fitness • Health Fitness - Its components (see also Box 7.3). • Cardio-vascular endurance. • Flexibility. • Muscular strength. • Muscular endurance. • Body composition • Maintaining each component is essential • Gains are fleeting: “You gotta keep at it!”

18. Contemporary Understanding of Fitness • Health Fitness • Maintaining each component is essential So, why the emphasis on “daily PA”? “You gotta keep at it!” “There is no off-season.” “You snooze, you lose” THE GAINS ARE FLEETING

19. Contemporary Understanding of Fitness • Motor Performance Fitness • More specific to improving performance (typically in a Sport). • Its components:(see also Box 7.4) • Very much sport-, skill, & position- specific. • Agility • Balance • Coordination • Power • Reaction time • Speed

20. Contemporary Understanding of Fitness • Motor Performance Fitness • Rank the components in order of importance for the following skills: • Free throw (BB). • Tennis Serve. • Shot put (T&F). • Golf drive. • Pitch in Golf. • Hurdles (T&F). • Guarding a Wide Receiver (FB) • Agility • Balance • Coordination • Power • Reaction time • Speed

21. Cosmetic Fitness • “Looking good/fit” is in • Important for both men and women. • It was not always thus. • If not confused/equated with Health fitness, it can be positive.

22. Cosmetic Fitness • Its dark side: • Eating disorders. • Tinning (1985): “the cult of slenderness.” • Cultural pressures to look thin are enormous (e.g., consider the media, magazines, weight-loss industry, -quackery).

23. The Dose-Response Debate • Exercise epidemiology’s central question: How much, for how long, and at what intensity (dose) does one need to exercise, to obtain the health benefits (response) ?

24. The Dose-Response Debate (Cont’d.) • The link between PA and “all-cause mortality.” • Inverse and linear! • Moving from being sedentary to being moderately active provides the greatest gains in reducing the risk of dying prematurely from chronic diseases.

25. The Dose-Response Debate (Cont’d.) • Fitness is improved when the amount of PA increases relative to a combination of: • Frequency (how often) • Intensity (how hard) • Time (how long) • Type (what kind) “Progressive overload”

26. The Dose-Response Debate (Cont’d.) • The F.I.T.T. Principle applied to increasing Cardio-Vascular Endurance • Frequency: 3-5 days of the week. • Intensity: 60-90% of max HR (see Box 7.5). • Time: 20-60 minutes. • Type: Cycling , running, aerobics.

27. The Dose-Response Debate (Cont’d.) • Health is improved when one moves from being sedentary to accumulating at least 30 minutes of PA at moderate levels of intensity. • Can be accumulated in shorter bouts. • PA Guidelines for children and adolescents differ from adults.

28. The Dose-Response Debate (Cont’d.) • PA Guidelines for adolescents: • Daily: At least 30 min. of planned exercise. • Three or more times p. wk.: 20 minutes in Moderate to Vigorous Physical Activity (MVPA). NASPE, 1997

29. The Dose-Response Debate (Cont’d.) • PA Guidelines for children: • Daily: Accumulate at least 60 min. of age-appropriate PA (incl. MPVA). • Most PA should be intermittent in nature. NASPE, 2004

30. The Dose-Response Debate (Cont’d.) • Moderate to Vigorous Physical Activity (MVPA): • Includes a broader range of PA’s. • Any PA that requires at least the energy expenditure needed for a brisk walk. • MVPA concept has influenced how we view fitness education for children & youth.

31. The Social Gradient in Health and Fitness • How does SES affect health and quality of life? • Competing views: • One’s fitness & health is an individual responsibility . . . . vs. • One’s environment influences the degree to which one can develop, maintain, or improve fitness/health (A socio- ecological view).

32. The Social Gradient in Health and Fitness • A socio-ecological view of health/fitness • Evidence: Lower inequality = increased life expectancy. • Health is now seen as a social commodity . . . • How equitable is the access to: Safe activity spaces, nutritious food, health care, health information, etc.?

33. The Social Gradient in Health and Fitness • A socio-ecological view of health/fitness • While individual responsibility is essential, how do we ensure that as a society ALL have access/opportunity to a physically active lifestyle?

34. Fitness-Training Concepts & Principles • General Training Principles (using the F.I.T.T. concept as the basis): • Specificity. • Progressive overload. • Recovery. • Intensity. • Duration.

35. Fitness-Training Concepts & Principles (Cont’d.) • Health Fitness Training: • Targets all health fitness components: • CV endurance. • Muscular Strength (esp. the core!). • Flexibility. Pilates/Yoga!

36. Fitness-Training Concepts & Principles (Cont’d.) • Continuous & Interval Training: • Continuous: HR is sustained in training zone for 30 minutes (or more) 3-5 times p. wk.) • Interval: Rest periods are interspersed with 2-3 min. outs of high intensity activity bouts (80% of max. HR). • Both can build and maintain fitness levels.

37. Fitness-Training Concepts & Principles (Cont’d.) • Anaerobic Training: • Short duration exercise (w. intervals of rest) without taxing the aerobic (O2) energy system. • Must work at near maximum capacity. • Can build muscle mass, bone density, lower resting metabolic rate.

38. Fitness-Training Concepts & Principles (Cont’d.) • Anaerobic Training: (cont’d.) • Goals: Build explosive power, agility, employ greater force. • Essential for: Sprinters, Gymnasts, Wrestlers, Football players.

39. Fitness-Training Concepts & Principles (Cont’d.) • Strength Training: • Strength programs vary the following variables: • Amount of resistance per lift. • # of repetitions (sets). • # of sets p. workout. • # of workouts p. wk.

40. Fitness-Training Concepts & Principles (Cont’d.) • Strength Training: (cont’d.) • Muscular endurance: • Lower resistance. • Higher # of repetitions (sets). • Muscular strength: • Higher resistance. • Lower # of repetitions (sets). At or > 75% of 1-rep max. strength will improve

41. Fitness-Training Concepts & Principles (Cont’d.) • Strength Training: (cont’d.) • General training principles apply to developing muscular strength and -endurance. • For ex., rest periods will vary depending on goals of a program. • Done w. either (or both) free weights or machines.

42. Fitness-Training Concepts & Principles (Cont’d.) • Strength Training: (cont’d.) • Major muscles typically targeted: • Chest • Back • Shoulders • Triceps • Biceps • Quadriceps • Hamstrings • Neck • Forearms • Lower legs • Strength conditioning is part of every sport!

43. Fitness-Training Concepts & Principles (Cont’d.) • Flexibility: • Essential (but often neglected) component. • Static Flexibility: Range-of-motion limit around a joint • Dynamic Flexibility: Rate of increase in muscle tension as it is stretched.

44. Fitness-Training Concepts & Principles (Cont’d.) • Flexibility: (cont’d.) • Decreases with age. • Preferably done during cool-down phase. • At least 3 times a week, w. 4-5 bouts per muscle. • Stretch slow, & hold for 30s.

45. Measurement of Fitness & Physical Activity • What makes fitness program effective ... …for a soccer player? …for a golfer? …for you? It depends on the goal . . . . . . Performance? . . . Looks? . . . Health?

46. Measurement of Fitness & Physical Activity • Measuring Health-related Fitness • Two primary methods: • Fitness Tests. • Direct measures of CV fitness & body composition.

47. Measurement of Fitness & Physical Activity • Fitness Tests • Common test components: • Body Composition. • Back flexibility. • Abdominal Strength. • Upper body strength. • cardiovascular capacity.

48. Measurement of Fitness & Physical Activity • Fitness Tests • Common Fitness tests: • Fitnessgram® • Physical Best. • Reporting of results: • Norm-referenced (comparison to like population). • Criterion-referenced (comparison to a standard associated with health). • Interpretation zones.

49. Measurement of Fitness & Physical Activity

50. Measurement of Fitness & Physical Activity • Body composition (a strong predictor of risk for degenerative diseases). • Common assessment types: • Skinfold measurements (relatively easy and inexpensive) • Hydrostatic weighing. • Densitometry (dual X-ray absorptiometry).