1. Fitness principles Intro to fitness and nutrition

2. Three levels of physical activity Physical fitness is the ability to perform moderate to vigorous activity without undue fatigue Physical activity and exercise are NOT the same thing Physical activity is every bodily movement produced by skeletal muscles that results in the expenditure of energy Exercise is planned or structured physical activity done to achieve and maintain fitness

3. Three levels of physical activity Physical activity is measured in METABOLIC EQUIVILENTS or METS MET level 1 is the amount of energy used at rest MET level 2 two times the energy used at rest MET level 3 three times the energy used at rest

4. Three levels of physical activity The first level of physical activity <3 METS: Lifestyle or Light physical activity Light yard work and housework, leisurely walking, self-care and bathing, light stretching, light occupational activity The second level of physical activity 3-6 METS: Moderate physical activity Walking 3-4.5 mph on a level surface, weight training, hiking, climbing stairs, bicycling 5-9 mph on a level surface, dancing, softball, recreational swimming, moderate yard work or housework The third level of physical activity 6+METS: Vigorous physical activity Jogging, running, circuit training, backpacking, aerobic classes, competitive sports, swimming laps, heavy yard work or housework, hard physical labor/construction, bicycling over 10 mph up steep terrain

5. Three levels of physical activity Benefits of Lifestyle Moderate increase in health and wellness in the sedentary, reduce risk of some chronic disease Benefits of moderate Increased cardiorespiratory endurance, lower body fat levels, improved blood cholesterol and pressure, better blood glucose management, decrease risk of disease, increased overall physical fitness Benefits of vigorous Increased overall physical fitness, decreased risk of disease, further improvements in overall strength and endurance

6. Health related components of physical fitness Cardiorespiratory endurance The ability of the cardiovascular and respiratory systems to provide oxygen to working muscles during sustained exercise Muscular strength The ability of muscles to exert force Muscular endurance Ability of muscles to contract repeatedly over time (decreased fatigue) Flexibility Ability to move joints in full ROM Helps prevent injuries Body composition The relative amounts of fat and lean tissue in the body Lean tissue: muscle, bone, organs, fluids

7. Skill related components of physical fitness Agility: the ability to rapidly change position of your body with speed and accuracy Balance: the maintenance of equilibrium while stationary or moving Coordination: the ability to use both the senses and the body to perform motor tasks smoothly and accurately Power: the ability to perform work or contract muscles with a high force quickly Speed: the ability to perform a movement in a short period of time Reaction time: the time between a stimulus and the initiation of your physical reaction to that stimulus

8. Principles of Fitness Overload: Subjecting the body or body system to more physical activity than I is used to Consistent overload will cause ADAPTATIONS to occur. Adaptation is a change in a body system as a result of physical training Training effect: an increase in physical fitness as a result of overload adaptations in body systems Progression: A gradual increase in a training programs intensity, frequency, and/or time Specificity: the concept that only the body systems worked during training will show adaptations

9. Principles of Fitness Reversibility: The concept that training adaptations will revert toward initial levels when training is stopped Individuality: The variable nature of physical activity dose-response or adaptations in different persons Overtraining: Excessive volume and intensity of physical training leading to diminished health, fitness and performance

10. How much exercise is enough? http://www.health.gov/paguidelines/guidelines /chapter1.aspxhttp://www.health.gov/paguidelines/guidelines /chapter1.aspx http://www.humankinetics.com/excerpts/exce rpts/exercise-prescription-for-obese-patientshttp://www.humankinetics.com/excerpts/exce rpts/exercise-prescription-for-obese-patients http://www.mayoclinic.org/healthy- living/fitness/expert-answers/exercise/faq- 20057916http://www.mayoclinic.org/healthy- living/fitness/expert-answers/exercise/faq- 20057916