Basic Principles of Physical Fitness

1. Basic Principles of Physical Fitness Chapter 2

2. 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

3. Physical Activity and Exercise for Health and Fitness • Levels of physical activity have declined in recent years and remain low for all Americans • The Centers of Disease Control and Prevention (CDC) reported the following: • 33% participate in some leisure activity • About 28% of Americans report exercising vigorously for 10 minutes 3 times per week. • 25% are physically inactive • 39% of Americans with graduate degrees exercise compared to only 78% of high school dropouts

4. Percentage of adult Americans reporting no leisure-time physical activity

5. Increasing Physical Activity to Improve Health and Wellness • 2010: the U.S. Surgeon General issued The Surgeon General’s Vision for a Healthy and Fit Nation. • 2008: The U.S. Dept. of Health and Human Services, Physical Activity Guidelines for Americans recommends the following: • 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous-intensity aerobic exercise, per week • Increase the volume and intensity of an exercise for more health benefits • Healthy adults should do resistive exercises at least twice a week • Examples of moderate physical activity: • Brisk walking • Dancing • Swimming • Cycling • Yard work • Example of vigorous exercise: jogging

6. Moderate Amounts of Physical Activity

7. 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

8. How Much Physical Activity Is Enough?

9. 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

10. Health-related Components of Physical Fitness • There are 5 areas of fitness which help establish health benefits • Health-related fitness helps you withstand physical challenges and protects you from diseases • The 5 components: • Cardiorespiratory Fitness • Muscular Strength • Muscular Endurance • Flexibility • Body Composition

11. Cardiorespiratory Fitness • Ability to perform prolonged, large muscle, dynamic exercise at moderate to high levels of intensity. • Depends on the ability of the lungs to deliver oxygen from the environment to the bloodstream and the efficiency of the heart and nervous system • Cardiorespiratory fitness improves: • The heart pumps more blood per heartbeat • Resting heart rate slows • Blood volume increases • Blood supply to tissue improves • The body can cool itself better • Resting blood pressure decreases • Metabolism in skeletal muscle is enhanced • In older adults, levels of antioxidant chemicals are increased and lowers oxidative stress • Cardiorespiratory endurance exercise examples: • Walking • Jogging • Cycling • Aerobic dancing

12. Muscle Strength and Endurance • Muscular Strength is the amount of force a muscle can produce in a single maximum effort • Muscular Endurance is the ability to resist fatigue and sustain a given level of muscle tension for a given time. • Benefits include: • Increased body mass • Increased metabolism • Reduced effects of sarcopenia • Increases antioxidant enzymes and lowers oxidative stress in older adults • Increased bone density • Improved self-confidence and ability to manage stress • Improved posture and reduction of low back pain

13. Flexibility • The ability to move the joints through their full range of motion • Flexibility is affected by many factors such as joint structure, length and elasticity of connective tissue, and nervous system activity. • Flexibility is needed in everyday routines. • Benefits include: • Lowered risk of back injuries • Promotion of good posture and decreased risk of other joint injuries • Reduction in age-related stiffness

14. Body Composition • The proportion of fat and fat-free mass (muscle, bone, and water) in the body • Healthy body composition is comprised of high levels of fat-free mass and an acceptable low level of body fat. • The relative amount of body fat a person has does have an impact upon overall health and fitness. • Too much body fat could have the following effects: • Heart disease • Insulin resistance • High blood pressure • Stroke • Joint problems • Type II Diabetes • The best way to lose fat is through exercise and a sensible diet. • Blood vessel inflammation • Gallbladder Disease • Cancer • Back pain • Premature death

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

16. Specificity—Adapting to Type of Training • The body adapts to the particular type and amount of stress placed on it • To develop a particular fitness component, perform exercises specifically designed for that component

17. Progressive Overload—Adapting to Amount of Training • Placing increasing amounts of stress on the body causes adaptations that improve fitness; progression is critical • FITT principle for overload: • Frequency—How often • Intensity—How hard • Time—How long (duration) • Type—Mode of activity

18. Reversibility—Adapting to a Reduction in Training • Fitness improvements are lost when demands on the body are lowered • If you stop exercising, up to 50% of fitness improvements are lost within 2 months

19. Individual Differences— Limits on Adaptability • Everyone is NOT created equal from a physical standpoint • There are large individual differences in ability to improve fitness, body composition, and sports skills

20. Designing Your Own Exercise Program • Medical clearance • Men under the age of 40 and women under 50: exercise is probably safe • PAR-Q • GXT • Assessing yourself • Assess you fitness level for all 5 health-related fitness components • Set goals: Specific, Measurable, Attainable, Realistic, Time (SMART) • Choose activities for a balanced program

21. Physical Activity Pyramid

22. Benefits of Different Types of Programs

23. Guidelines for Training • Train the way you want your body to change • Train regularly • Start slowly, and get in shape gradually; do not overtrain • Warm up before exercise • Cool down after exercise • Exercise safely

24. Guidelines for Training • Listen to your body, and get adequate rest • Cycle the volume and intensity of your workouts • Try training with a partner • Vary your activities • Train your mind • Fuel your activity appropriately • Have fun • Track your progress • Keep your exercise program in perspective

25. Progression of an Exercise Program: Get in Shape Gradually

26. Amount of Exercise for Fitness Benefits

27. Choosing a Fitness Center • Convenience • Atmosphere • Safety • Trained personnel • Cost • Effectiveness http://video.pbs.org/video/1785416952

28. Wellness Worksheet Assignment • Chapter 2 Connect Worksheet is due on Wednesday, September 12th, no later than 11:59PM. http://connect.mcgraw-hill.com/class/l_nguyen_copyofcopyoflibrarycoursesamplesection