Basic Principles of Physical Fitness

1. Basic Principles of Physical Fitness Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness

2. 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

3. Levels of Physical Activity

4. 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

5. Lifestyle Physical Activity • For health promotion: • Expend about 150 calories—equivalent to 30 minutes of brisk walking—on most days • For health promotion and weight management: • Engage in 45–60 or more minutes of activity on most days

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? • 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

9. How Much Physical Activity Is Enough?

10. Health-Related Components of Physical Fitness • Health-related fitness = physical capacities that contribute to health • Five components: 1. Cardiorespiratory endurance = the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity

11. Health-Related Components of Physical Fitness 2. Muscular strength = the amount of force a muscle can produce with a single maximum effort 3. Muscular endurance = the ability of a muscle or group of muscles to remain contracted or to contract repeatedly 4. Flexibility = the ability to move joints through their full range of motion

12. Health-Related Components of Physical Fitness 5. Body composition = the proportion of fat and fat-free mass (muscle, bone, and water) in the body

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

14. Principles of Training: Adaptation to Stress • The human body adjusts to meet increasing demands placed on it; the greater the demand the greater the adjustment made • Particular types and amounts of exercise are most effective in making the body fit. • Four principles of successful training:adaptation

15. 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

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

17. 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

18. 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

19. Designing Your Own Exercise Program • Medical clearance • Fitness assessment • Setting goals • Choosing activities for a balanced program • Include activities to develop health-related components of physical fitness

20. Physical Activity Pyramid

21. Benefits of Different Programs

22. Guidelines for Training • Train the way you want your body to change • Train regularly • Get in shape gradually; do not overtrain • Warm up before exercise • Cool down after exercise • Exercise safely

23. Guidelines for Training • Listen to your body • Cycle the volume and intensity of your workouts • Try training with a partner • Train your mind • Add variety and have fun • Keep your exercise program in perspective

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

25. Amount of Exercise for Fitness Benefits

26. Choosing a Fitness Center • Convenience • Atmosphere • Safety • Trained personnel • Cost • Effectiveness