Transcript Principles of Physical Fitness

Chapter 2
PRINCIPLES OF PHYSICAL FITNESS
TEST YOUR KNOWLEDGE

To improve your health, you must exercise
vigorously for at least 30 minutes straight, 5
or more days per week. True or False?
FALSE. Experts recommend about 30 minutes of
moderate physical activity 5 or more days per
week, but activity can be done in short bouts – 10
min per sessions.
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Among American adults, about what
percentage of trips of less than 1 mile long are
made by walking?
a) 15%
b) 25%
c) 50%
a. The vast majority of short trips are made in
cars. Most people have many opportunities to
incorporate more moderate physical activity to
their daily routine.
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If all inactive American adults became
physically active, the savings in direct costs for
medical care would be about _______ per year.
a) $75 million b) $7,5 million
c) $75 billion
c. People who engage in regular physical activity
make fewer physician visits, use less medication,
and have fewer hospital stays than physically
inactive people.
PHYSICAL ACTIVITY AND EXERCISE FOR HEALTH
AND FITNESS - CONCEPTS
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Physical activity: any body movement carried out by the
skeletal muscles and requiring energy.
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Exercise: Subset of physical activity planned, structured,
repetitive movement of the body intended to specifically
improve or maintain physical fitness.
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Physical fitness: set of physical attributes that allows the
body to respond or adapt to the demands and stress of
physical effort without becoming overly tired.
IMPORTANCE OF THE INCREASE OF PHYSICAL
ACTIVITY
Health benefits
 Manage weight
 Improve physical fitness
 Quality of life
 Freedom: more energy and better body control
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HOW MUCH PHYSICAL ACTIVITY IS ENOUGH?
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To promote or maintain health, adults need a minimum or
30 minutes of moderate – intensity aerobic physical activity
5 days per week or 20 minutes of vigorous intensity aerobic
physical activity 3 days per week.
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To set a goal for physical activity and exercise, consider your
current activity level, your health status and your overall
goals.
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If weight management is a concern for you, try to raise your
activity level further.
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Choose to be active whenever you can.
HEALTH RELATED COMPONENTS OF PHYSICAL
FITNESS
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Health related fitness includes the following
components:
 Cardiorespiratory
endurance
 Muscular strength
 Muscular endurance
 Flexibility
 Body composition
CARDIORESPIRATORY ENDURANCE
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The ability to perform prolonged, large-muscle, dynamic
exercise at moderate-to-high levels of intensity.
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Related physical functions that are also improved include:
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Heart pumps more blood per heartbeat
Resting heart rate slows
Blood volume increases
Blood supply to tissues improves.
The body can cool itself better
Resting blood pressure decreases
Activities to develop CE involve continuous, rhythmic
movements or large muscle groups, such as the legs
(walking, jogging, cycling, and aerobic dancing.
MUSCULAR ENDURANCE
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The ability to resist fatigue and sustain a
given level of muscle tension.
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Depends on: size of muscle cells, ability
of muscles to store fuel, and blood
supply to muscles.
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Important for good posture and for injury
prevention.
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Activities to develop ME involve
resistance training or strength training
(weight lifting)
FLEXIBILITY
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The ability to move the joints
through their full range of
motion.
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Depend on joint structure,
length and elasticity of
connective tissue, and nervous
system activity.
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Stretching exercises can help to
ensure a healthy range of
motion for all major joints.
BODY COMPOSITION
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Is the portion of fat vs. portion of
fat free mass in the body.
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The best way to lose fat is
through a lifestyle that includes a
sensible diet and exercise.
SKILL RELATED COMPONENTS OF FITNESS
Some types of exercise do not contribute to the
health components of physical fitness, however,
they can contribute to other areas of wellness.
 Speed
 Power
 Agility
 Balance
 Coordination
 Reaction and movement time
PRINCIPLES OF PHYSICAL TRAINING:
ADAPTATION TO STRESS.
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The goal of physical training is to produce long term
changes and improvements in the body’s functioning.
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To put together an effective exercise program, you
should first understand the basic principles of physical
training, including the following:
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Specificity
Progressive overload
Reversibility
Individual differences
ADAPTABILITY
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Specificity:
 Muscular
strenght  Weight lifting
 Cardiorespiratory endurance  jogging
 Become
a tennis player  exercise arms and legs
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Progressive overload:
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The body adapts to the demands of exercise by improving its
functioning (or the other way around).
The amount of overload is important:
Too little will have no effect
 Too much may cause injury and other problems.
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The amount of overload needed to maintain or improve a
particular level of fitness depends on the individual and is
determined by four dimensions:
Frequency  how often (recovery time)
 Intensity  how hard (exercise harder than the normal level)
 Time  how long (depending on the type of activity)
 Type  mode of activity (depends on your fitness goals)
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LAB 1. PAR-Q & YOU
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Complete the questionnaire to find out if you
can start working out or visit a physician first.
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Reversibility
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The body adjusts to lower
levels of activity the same way
it adjusts to higher levels.
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If you must temporarily reduce
your training time an option
would be increasing the
intensity to reduce the
frequency.
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Individual differences:
 Each
person responds to
training in different ways
 There
are limits on the
adaptability potential for
improvement of any human
body.
LAB 2. OVERRCOMING BARRIERS TO BEING
ACTIVE
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Answer the questionnaire to find out about the
barriers that keep you from doing more
exercise.
DESIGNING YOUR OWN EXERCISE PROGRAM
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Get medical clearance
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Specially if you have health
problems such as:high blood
pressure, heart disease, muscle or
joint problems, or obesity.
Assess yourself
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Asses your current level of physical
activity and fitness for each of the
five health related fitness
components
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Set your goals
 Your
goals must be important enough to keep you
motivated
 Be clear on why you are starting a program.
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Choose activities for a balanced program
 Start
on easy to do activities and gradually increase
the amount of physical activity in your daily life.
PHYSICAL ACTIVITY PRAMID
GUIDELINES FOR TRAINING
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Train the way you want your body to change
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Train regularly
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Muscular build  lift weights
Flexibility  stretching exercises
Performance  practice a sport.
Consistency is the key to improving fitness
Start slowly, and get in shape gradually
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Beginning phase: the body adjusts to the new type and level of
activity
Progress phase: fitness increases
Maintainance phase: the targeted level of fitness is sustained
over the long term.
GUIDELINES FOR TRAINING
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Warm up before exercise
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Warming up can decrease your chances of injury
Warming up includes low intensity, whole body
movements.
It is important to stretch after an endurance or
strength training workout.
Cool down after exercise
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If you suddenly stop moving after exercise, the
amount of blood returning to your hear and brain
may be insufficient and you may experience
dizziness and drop in blood pressure or other
problems.
GUIDELINES FOR TRAINING
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Exercise safely:
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Always wear protective gear when needed: Ex. Helmet for biking, eye
protection for playing racquetball, bright clothes when exercising on the
street, be careful with vehicles.
Exercise with a partner
Train within your capacity
Listen to your body and get adequate
rest
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Rest is as important as exercise
Don’t exercise if it doesn’t feel right
You can’t train sporadically
GUIDELINES FOR TRAINING
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Cycle the volume and intensity of your workouts
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Don’t train at the same intensity during every workout, train intensely
some days and lightly on others.
Increase the volume and intensity of your program gradually, never more
than 10% per week.
Vary your activities
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Change your exercise program from time to
time to keep things fresh and help develop
a higher degree of fitness: adapt to many
types of exercise.
GUIDELINES FOR TRAINING
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Train with a partner
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Fuel your activity appropriately:
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Partners motivate, encourage each other, make exercise seem easier
and more fun.
Commitment to a friend is a powerful motivator.
Good nutrition
Rehydration
Have fun
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You are more likely to stick with an exercise program if its fun.
GUIDELINES FOR TRAINING
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Track your progress
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Monitoring your progress helps to keep you motivated.
Keep your exercise program in perspective
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You have to have time for work and school, family and friends, relaxation
and hobbies
Balance and moderation are the key ingredients of a fit and well life.