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Understanding Physical Fitness: Benefits, Components, and Assessments

Learn about physical activity, fitness, and exercise, benefits of being active, fitness components, assessment methods, training principles, and adapting to different conditions.

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Understanding Physical Fitness: Benefits, Components, and Assessments

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  1. Chapter 3FUNDAMENTALS OF PHYSICAL FITNESS

  2. COMING UP IN THIS CHAPTER • Define physical activity, physical fitness, and exercise • Identify the benefits of physical activity and fitness • Become familiar with the various components of health and skill fitness • Survey methods of assessing fitness and assess your own fitness level • Apply key training principles • Adapt a fitness program to different environmental conditions

  3. Physical Fitness, PhysicalActivity, and Exercise Does all activity count as exercise? • Not exactly • Physical fitness: ability to carry out tasks with vigor and alertness • Physical activity: any movement of the body • Exercise: a subset of physical activity • Repetitive body movement that has been planned and structured

  4. Physical Fitness, PhysicalActivity, and Exercise Will I really lose years of my life if I’m unfit? • Yes, both physical activity and physical fitness are linked to longer and healthier lives

  5. Physical Fitness, PhysicalActivity, and Exercise Is there any point in exercising if I can’t become super-fit? • Absolutely • Any increase in physical activity will increase your health and fitness

  6. Figure 3-1 Physical activity, exercise, and physical fitness

  7. Table 3-1 Benefits of physical activity

  8. Physical Fitness, PhysicalActivity, and Exercise Isn’t the “couch potato” thing overblown? I seem to see more people exercising all the time. • More than half of all American adults don’t engage in much activity during their leisure time

  9. Figure 3-2 Rates of regular leisure-time physical activity among Americans

  10. Types of Fitness • Fitness components are typically divided into two major categories: • Health-related fitness: components have a direct effect on health status, disease risk, and day-to-day functioning • Skill-related fitness: components or attributes influence performance level in various activities and are less directly related to health

  11. Skill-Related Fitness How is skill related to fitness? • Agility—change direction in quick and precise manner • Balance—maintain equilibrium • Coordination—synchronize multiple movement patterns in a sequenced, controlled movement • Power—exert maximum force in minimum time • Reaction time—time between stimulus and response • Speed—perform a movement in a short period of time

  12. Health-Related Fitness I’m terrible at sports and have no interest in them. Are there other ways to be fit and healthy? • Cardiorespiratory endurance • Muscular strength • Muscular endurance • Flexibility • Body composition

  13. Health-Related Fitness • Cardiorespiratory Endurance • Ability of the circulatory and respiratory systems to sustain physical activity by supplying oxygen to working muscles • Developed through aerobic activities • Brisk walking • Jogging • Swimming • Cycling

  14. Health-Related Fitness • Muscular Strength • Ability of a muscle or group of muscles to generate or apply force • Developed through activities that increase muscular strength and endurance • Weight training • Muscular Endurance • Ability of a muscle or group of muscles to sustain an effort for an extended period of time • Like strength, it requires resistance exercises

  15. Health-Related Fitness • Flexibility • The ability of a joint to move through its full range of motion • Best maintained through stretching • Body Composition • The makeup of your body • Relative amounts of muscle, fat, bone, and other vital tissues • Affected by diet and various types of physical activity

  16. Assessing Physical Activityand Fitness Is it safe for anyone to exercise? • It is important to know your current fitness status before beginning a fitness program • Physical Activity Readiness Questionnaire (PAR-Q) (Lab Activity 3-1) • Check with your doctor if: • You answered yes to any of the PAR-Q questions • You are not used to being very active • You are outside the age-range listed (15–69)

  17. Medical Clearance My mother-in-law has arthritis in her knees. Is she supposed to do any exercise? • Yes, although it may need to be modified • Physical activity can be beneficial to those with arthritis • She should check with health care provider

  18. Assessing General Physical Activity Levels What do sedentary and active actually mean? I’m busy all the time, so I feel really active. • There is no technique that is both simple and precise to judge your overall level of physical activity • Pedometers can provide an approximate measure • Useful for checking your activity level • People who use pedometers tend to have an increase in activity level; they can be a good motivational tool

  19. Table 3-2 Physical activity level based on pedometer tracking

  20. Figure 3-3 A basic pedometer-based stepping program for increasing physical activity

  21. Principles of Training How do I improve my fitness level? • Progressive overload: over time, performance is increased by gradually increasing the overload • Gradual application of increasing amounts of stress on the body during exercise • Overload must be increased gradually

  22. Figure 3-4 Progressive Overload

  23. Principles of Training Is there a limit on how fit a person can be? • Yes, human physiology has limits that are influenced by genetics and training

  24. Reversibility If I stop exercising for a while, will I lose fitness? • Reversibility: Use it or lose it! • You can lose all your gains within 2 months

  25. Recovery Is it harmful to my fitness if I work out every day? • With increase in activity comes the need for rest and recovery • Recovery: the time needed by the body to rebuild and improve tissues weakened from increased activity (overload)

  26. Specificity What kinds of activities do I need to do to increase fitness? • The effects of training are directly related to the type of activities in which you participate • Specificity: the body will adapt to the specific types and amounts of stress placed on it

  27. Individuality Could everyone be as fit as an Olympic athlete , if they worked hard enough? • We all respond to training differently • Our response depends on overall health, body type, genes, and other factors

  28. The FITT Formula • The FITT formula principles can form a foundation for any exercise program • Frequency • Intensity • Time • Type

  29. Frequency: How Often How many times per week should I work out? • Depends on the component you are training, your goals, and your current fitness level • Affected by other aspects of the FITT formula • ACSM guidelines: • Cardiorespiratory endurance training: 3–5 days/week • Muscle-fitness training: 2–3 days/week • Flexibility training: 2–3 days/week

  30. Intensity: How Hard How do I know if my workout is hard enough for me? • You must do more than you’re used to doing—trying to reach your target zone and threshold • Target zone: the ideal intensity for achieving maximum benefit from the activity • Threshold: the minimum intensity for achieving specific fitness benefits • Intensity is measured differently for various fitness components

  31. Figure 3-5 Target zone for training intensity.

  32. Time: How Long How long should I exercise, per day and per week? • This depends on the fitness components and intensity you choose, the design of your program, and your goals

  33. Type: Choice of Activities What is the best kind of exercise? What is the best fitness program? • In FITT, type refers to the kind of activity • The best type of exercise for you is based on the fitness component and the goals related to that component • The best fitness program for you depends on what you want to accomplish

  34. Table 3-3 Summary of ACSM FITT Guidelines

  35. Putting Together a Complete Workout What does a complete workout look like? • Phases of a workout: • Warm-up (5–10 minutes) • Low-intensity activity • Conditioning • Endurance—cardiorespiratory • Resistance—muscular strength and endurance • Cool-down (5–10minutes) • Slower-paced activity • Stretching, after warm-up or cool-down

  36. Warm-Up and Cool-Down Why do I sometimes feel a bit dizzy after exercise? • This is related to shifts in blood flow and changes in blood vessels that occur during exercise • You must properly warm up and cool down • Warm-up: 5–10 minutes of low-intensity activity that prepares the body for exercise • Cool-down: 5–10 minutes of slower-paced activity that helps the body transition to a normal resting state

  37. Table 3-4 Warm-Ups and Cool-Downs Summed Up

  38. Putting Together a Complete Program What is the best weekly exercise routine for health? • Investigate the different ways to plan a routine • Examples are given in Figure 3-6

  39. Figure 3-6 Sample fitness program design—Example 1

  40. Figure 3-6 Sample fitness program design—Example 2

  41. Figure 3-6 Sample fitness program design—Example 3

  42. Putting Together a Complete Program I don’t exercise at all, and I’m crazy busy. Does any amount of activity help, even five minutes? • Yes, any activity is better than none • Be active during your daily routine • Park far away from your destination • Take the stairs • Walk during your lunch or breaks • Stretch while you watch TV • Walk short distances instead of driving • Do active chores

  43. Other Considerations When You’re Starting a Fitness Program • Clothes and safety gear • Exercise equipment and facilities • Weather • Heat • Cold • Air quality

  44. Clothing and Safety Gear Are some kinds of clothes really better for exercising than others, or is it all just a sales gimmick? • Loose-fitting, comfortable clothing is probably sufficient • Wicking properties • Light-colored/reflective clothes at night

  45. Clothing and Safety Gear Do I need different shoes for different activities? That’s way too expensive. • Probably not • Get a good shoe that will meet your needs

  46. Clothing and Safety Gear Do knee pads help that much? I think they look goofy. • Yes, for some activities safety equipment is necessary • Common safety equipment includes: • Elbow and wrist guards, and knee pads • Helmets • Eye protection • Mouth guards • Athletic supporters/cups • Sports bras

  47. Exercise Equipment and Facilities What’s the best type of home exercise equipment? • Equipment that you will use • Research your options • Consider your personal preferences

  48. Exercise Equipment and Facilities Should I join a gym? • Things to consider: • Location and hours • Environment • Equipment and classes • Staff • Amenities • Cost and policies • Trials offered

  49. Table 3-5 Popular Home Exercise Equipment Options

  50. Table 3-6 Free and Low-Cost Exercise Alternatives

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