basic principles of physical fitness. physical activity and exercise for health and fitness ...
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Basic Principles of Physical Fitness
Physical Activity and Exercise for Health and Fitness
Physical activity levels have declinedHealthy 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 gainEngage 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
SpeedPowerAgilityBalanceCoordinationReaction 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 oftenIntensity—How hardType—Mode of activityTime—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
SpecificMeasurableAttainableRealisticTime frame specific
Physical Activity Pyramid
Benefits of Different Types of Programs
Guidelines for Training
Train the way you want your body to change
Train regularlyStart slowly, and get in shape
gradually; do not overtrainWarm up before exerciseCool down after exerciseExercise 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