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

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% VO 2 max, 3 days per week, 40-45 min 1975 (ACSM) 70-90% VO 2 max, 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