Transcript Basic Principles of Physical Fitness

Basic Principles of
Physical Fitness
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
Levels of Physical Activity
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
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
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 60 or more daily minutes of
activity to prevent unhealthy weight gain
Engage in 60-90 daily minutes of activity to
sustain weight loss
Moderate Amounts of
Physical Activity
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
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
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 range of motion in a joint
or group of joints
Health-Related Components of
Physical Fitness
5. Body composition = the proportion of fat and
fat-free mass (muscle, bone, and water) in the
body
Aerobic vs Anaerobic
Exercise
Skill-Related Components of
Fitness
Speed
Power
Agility
Balance
Coordination
Reaction time
F.I.T.T
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
Type—Mode of activity
Time—How long (duration)
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
Designing Your Own
Exercise Program
Medical clearance
Fitness assessment
Setting goals
Specific
Measurable
Attainable
Realistic
Time frame specific
Physical Activity Pyramid
Benefits of Different Types
of Programs
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
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
Progression of an Exercise
Program: Get in Shape Gradually
Amount of Exercise for
Fitness Benefits