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Optimizing Health and Fitness: Balancing Goals for Peak Performance

Explore the varying requirements for health, fitness, and performance goals in physical activity. Learn how exercise impacts overall well-being, reduces health risks, and enhances performance. Discover guidelines and recommendations for achieving optimal health and fitness levels through regular physical activity.

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Optimizing Health and Fitness: Balancing Goals for Peak Performance

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  1. Chapter 1 C H A P T E R 1 Health, Fitness, and Performance Edward T. Howley

  2. Different Goals, Different Requirements • Health • Fitness • Performance Frequency, duration, intensity, and type of activity vary depending on goals.

  3. Different Sides of the Same Coin • Health (these benefits occur independent of changes in body weight) • Delay death, avoid disease, enjoy life, withstand challenges, improve systolic blood pressure and lipid profiles, lose body fat • Fitness • Continue with health benefits; greater reduction in risk of CVD; greater reduction in diastolic blood pressure; enhanced glucose control; greater increase in CRF; development of components of fitness

  4. Leading Causes of Death in the U.S. (2007) • Cardiovascular disease (31%) • Cancer (23.2%) • Chronic lower respiratory disease (5.3%) • Accidents (5.1%) • Alzheimer’s disease (3.1%)

  5. Actual Causes of Death • Smoking (18.1%) • Poor diet and physical inactivity (15.2%) • Alcohol consumption (3.5%) It naturally follows that delaying death involves refraining from tobacco exposure and improving diet and activity habits.

  6. Subcategories of Physical Activity • Self-care or daily tasks • Occupational or leisure-time activities • Recreational activity • Structured activity (exercise) or competitive sport

  7. Physical Activity and Health • Impact of regular physical activity on health • Improved cardiorespiratory health • Improved metabolic health • Improved musculoskeletal health • Reduction in certain types of cancers • Improved mental health • Improved functional ability and overall reduction in falls

  8. Previous PA Guidelines Emphasized Fitness in Order to Improve Health • 1972 (AH) • Begin at 75% HRmax, 3 days ∙ week, 15-20 min • 1973 (YMCA) • 80% VO2max, 3 days per week, 40-45 min • 1975 (ACSM) • 70-90% VO2max, 3-5 days per week, 20-45 min

  9. New Insight: Harvard Alumni (Paffenbarger, 1978) • >2,000 kcals expended through LTPA (regardless of intensity) yielded a 36% decrease in the risk of developing a heart attack • The focus of physical activity shifted from higher intensity (fitness) to: • Health outcomes • Volume of activity (frequency, intensity, duration) • Leisure-time physical activity (LTPA)

  10. Putting It All Together: Physical Activity Recommendations in the 1990s • 1992 • Physical inactivity declared a major risk factor by the AHA • 1995 • ACSM/CDC publish public health PA guidelines • At least 30 minutes of moderate activity 5 days per week • 1996 • Surgeon general’s report backs up the 1995 ACSM/CDC recommendation • Focus is on PA for improving public health

  11. Major Groups and Their Recommendations: Rationale for the Different PA Guidelines • ACSM/CDC • 30 minutes, moderate activity, 5 days per week • Intent: health benefits • 2002 Institute of Medicine • 60 minutes moderate PA daily • Intent: health benefits and prevention of weight gain (continued)

  12. Major Groups and Their Recommendations: Rationale for the Different PA Guidelines (continued) • 2002 International Obesity Task Force • 60-90 minutes moderate PA daily • Intent: prevention of weight regain in those who have lost a large deal of weight • 2003 International Association for the Study of Obesity • 45-60 minutes moderate PA daily • Intent: prevention of weight gain

  13. How Much Is Enough? Updated (2007) ACSM PA Guidelines for Reducing Chronic Disease • 30 minutes moderate intensity, 5 days per week • Or 20 minutes vigorous, 3 days per week • Or some combination of the two Doing more than the minimum (i.e., 60 minutes moderate) increases the health benefits.

  14. 2008 U.S. Physical Activity • First set of national guidelines • Substantial health benefits occur at a PA volume of 500 to 1,000 MET minutes per week. • One minute of vigorous-intensity is equal to 2 minutes of moderate-intensity activity. • 150 minutes of moderate activity per week OR • 75 minutes of vigorous activity per week

  15. Fitness: The Next Level • Greater reductions in risk of CV disease with vigorous versus moderate activity • Components of health-related fitness • Relative leanness • Cardiorespiratory fitness • Muscular strength • Muscular endurance • Flexibility

  16. Performance Goals: Daily Tasks and Sport Performance • Performance-related fitness components • Speed • Agility • Balance • Power • Coordination • Reaction time • Most of the text deals with health and fitness

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