Transcript physical activity & fitness

PHYSICAL ACTIVITY
& FITNESS
Understanding the
Benefits
Elements of Fitness
If exercise could be
acquired in a pill, it
would be one of the
most widely
prescribed medicines
What is Physical Fitness?
 Physical
Fitness is the
ability of your body
systems to work efficiently.
A fit person is able to carry
out the typical activities of
living, such as work, and
still have enough energy
and vigor to respond to
emergency situations and
to enjoy leisure time
activities.
Physical Activity and Exercise
When people do physical
activity especially for the
purpose of getting fit, we
say they are doing
exercise.
 Physical activity is a
general term that includes
sports, dance, and
activities done at work or
at home, such as walking,
climbing stairs, or
mowing the lawn.

Why Exercise?
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Regular physical activity can do much to prevent
disease and illness.
It can help you look your best (with proper
nutrition, good posture, and good body
mechanics).
Besides looking better, people who do regular
physical activity feel better, do better on
academic work, and are less depressed than
people who are less active.
Regular physical activity results in physical fitness
which is the key to being able to do more of
things you want to do and enjoy life.
It allows you to be fit enough to meet
emergencies and day-to-day demanding
situations.
Being physically active can build fitness, which, in
turn, provides you with many health and wellness
benefits.
Types of Benefits
Fitness Benefits
Physiological Benefits
Health Benefits
Fitness Benefits of Physical Fitness
 Health
- Related
Physical Fitness
It helps you stay healthy
 Skill
- Related
Physical Fitness
It helps you perform
well in sports and
activities that
require certain skills
Health - Related Physical Fitness
Cardiovascular fitness: the ability to exercise your
entire body for long periods of time.
Muscular strength: the amount of force your
muscles can produce.
Muscular endurance: the ability to use your
muscles many times without tiring.
Flexibility: the ability to use your joints fully through
a wide range of motion.
Body composition: is the percentage of body
weight that is made up of fat when compared to
other body tissue, such as bone and muscle.
Skill - Related Physical Fitness
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Different sports require
different parts of skill -related
fitness.
Many sports require several
parts. For example, a skater
might have good agility, but
may not posses good power.
Some people have more
natural ability in skill areas
than others.
Good health does not come
from being good in skillrelated fitness.
 By
participating in health – related
fitness activities an individual will
receive physiological benefits.
 The body systems are impacted in a
positive way
Understanding the Benefits
Physiological Benefits
Nervous System
Improves response stimuli
Endocrine System
Increases metabolic rate
Circulatory System
Strengthens cardiac muscle
Skeletal System
Increases bone density
Muscular System
Improves muscle tone
Respiratory System
Increases breathing efficiency
Understanding the Benefits
Health Benefits
Decrease Risk of:
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Cardiovascular Disease
Heart Disease
High Blood Pressure
Cancer
Diabetes
Low Back Pain
Obesity
Osteoporosis
Stroke
Putting it all Together
Fitness Benefits
Physiological Benefits
Health Benefits
Exercise Prevalence
 23%
of adults in US engage in
regular vigorous exercise
 15%
engage in regular moderate
exercise
 22%
are inadequately active (not
regular)
 40%
are sedentary
Obesity Trends* Among U.S. Adults
BRFSS, 1991-2002
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
1991
1995
2002
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
Obesity Trends* Among U.S. Adults
BRFSS, 1985
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1986
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1987
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1988
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1989
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1990
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1991
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1992
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1993
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1994
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1995
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1996
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1997
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data
<10%
10%–14%
15%–19%
≥20
Obesity Trends* Among U.S. Adults
BRFSS, 1998
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data
<10%
10%–14%
15%–19%
≥20
Obesity Trends* Among U.S. Adults
BRFSS, 1999
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data
<10%
10%–14%
15%–19%
≥20
Obesity Trends* Among U.S. Adults
BRFSS, 2000
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data
<10%
10%–14%
15%–19%
≥20
Obesity Trends* Among U.S. Adults
BRFSS, 2001
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
Obesity Trends* Among U.S. Adults
BRFSS, 2002
(*BMI(*BMI
≥30,
oror~
30lbs
lbs
overweight
5’ 4” woman)
30,
~ 30
overweight
for 5’4” for
person)
No Data
<10%
10%–14%
15%–19%
20%–24%
Source: Behavioral Risk Factor Surveillance System, CDC
≥25%
Exercise vs. No Exercise
Activity #1:
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Discuss reasons why people engage in
physical activity. Rank them.
Discuss reasons why people do not
engage in physical activity. Rank them.
Report your results on the board.
Exercise Prevalence
Reasons Why People
Exercise
1.
2.
3.
4.
5.
6.
7.
Weight / Appearance
Socialization
Health
Makes you feel good
Enjoyment
Enhance Self Esteem
Self Identity
Reasons
why
people
exercise
increase
over time
Exercise vs. No Exercise
Reasons People Don’t
Exercise
1.
2.
3.
4.
Lack of Time
Lack of Energy
Lack of Motivation
Cost, Facilities, Safety, Feel
Awkward or Uncomfortable,
Injury
What’s the Big Deal
The Societal Impact
What are the consequences
of a society that does not
exercise?
Muscular
System
Muscular System
Benefits of Muscular
Strength and Endurance
Improved performance of physical
activities
 Injury prevention
 Improved body composition
 Enhanced self-image and quality of life
 Improved muscle and bone health with
aging
 Prevention and management of chronic
disease
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Types of Strength Training
Exercises
Static (isometric) exercise = muscle
contraction without a change in the
length of the muscle
 Dynamic (isotonic) exercise = muscle
contraction with a change in the length
of the muscle
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– Concentric contraction = muscle applies
force as it shortens
– Eccentric contraction = muscle applies force
as it lengthens
Applying the FITT Principle
 Frequency
 Intensity
 Time
= days per week
= amount of resistance
= number of repetitions and
sets
 Type
= strength training exercises
for all major muscle groups
Frequency of Exercise
 American
College of Sports Medicine
recommends 2-3 days per week
– Allow 1 full day of rest between
workouts
Intensity of Exercise:
Amount of Resistance
Choose resistance based on your
current fitness level and goals
 To build strength
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– Lift heavy weights (80% of 1 RM)
– Perform a low number of repetitions
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To build endurance
– Lift lighter weights (40-60% of 1 RM)
– Perform a high number of repetitions
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For a general fitness program
– Lift moderate weights (70% of 1 RM)
– Moderate number of repetitions
Time of Exercise: Repetitions
and Sets
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To build strength and endurance, do enough
repetitions to fatigue the muscles
The heavier the weight, the fewer the repetitions
(1-5) to fatigue = a program to build strength
The lighter the weight, the higher the number of
repetitions (15-20) to fatigue = a program to
build endurance
To build both strength and endurance, try to do
8-12 repetitions of most exercises
Training for Strength versus
Training for Endurance
Time of Exercise: Repetitions
and Sets
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Set = a group of repetitions followed by a rest
period
For general fitness, 1 set of each exercise is
sufficient
Doing more than one set will increase strength
development
Rest between sets
Type of Exercise
 For
a general fitness program:
– 8–10 different exercises
– Work all major muscle groups
– Balance between agonist and antagonist
muscle groups
– Do exercises for large-muscle groups
and multiple joints before exercises for
small-muscle groups or single joints
FITT
Principle
for
Strength
Training
Sample Workout Card