1. Improving Your Personal Fitness
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2. Learning Outcomes
Describe the health benefits of being physically active.
Distinguish between physical activity required for health, physical fitness, and performance.
Identify the motivating factors for becoming physically fit, including the benefits, goals, and challenges to manage.
Understand and be able to use the FITT principles for the health-related components of physical fitness.
Design a training program that works for you, incorporating the key components of a personal physical fitness program.
Summarize ways to prevent and treat common injuries related to physical activity.
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3. Physical Activity for Health
26.2 percent of Americans are sedentary.
Regular physical activity reduces the likelihood of coronary artery disease, high blood pressure, type 2 diabetes, obesity, and other chronic diseases.
Physical activity refers to all body movements produced by the skeletal muscles, resulting in substantial increase in energy expenditure.
Exercise refers to a planned, structured, and repetitive bodily movement done to improve or maintain components of physical fitness.
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4. Physical Activity for Health
If all Americans followed the 2008 Physical Activity Guidelines, it is estimated that the following deaths could be prevented:
One third related to coronary heart disease
One fourth related to stroke and osteoporosis
One fifth related to colon cancer, high blood pressure, and type 2 diabetes
One seventh related to breast cancer
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5. 2008 Physical Activity Guidelines for Americans
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6. Physical Activity for Health (cont.)
Reduced risk of cardiovascular diseases
Reduced risk of metabolic syndrome and type 2 diabetes
Reduced cancer risk
Improved bone mass and reduced risk of osteoporosis
Improved immunity
Improved mental health and stress management
Longer life span
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7. Some Health Benefits of Regular Exercise
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8. Calories Burned by Different Activities
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9. Physical Activity for Fitness and Performance
Physical fitness is the ability to perform regular moderate to vigorous levels of physical activity without excessive fatigue.
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10. Health-Related Components of Physical Fitness
Cardiorespiratory Fitness
Aerobic ("with oxygen") is any exercise that requires oxygen to make energy for prolonged activity
Aerobic capacity (VO2max) is the maximum volume of oxygen consumed by the muscles during exercise.
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11. Health-Related Components of Physical Fitness (cont.)
Muscular Strength
Refers to the amount of force a muscle or group of muscles can generate in one contraction. To assess the strength of a particular muscle or muscle group, measure the amount of weight that can be moved one time and no more (one time repetition maximum, 1 RM).
Muscular Endurance
A muscle's ability to exert force repeatedly without fatiguing or the ability to sustain a muscular contraction for a length of time
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12. Health-Related Components of Physical Fitness (cont.)
Flexibility
The range of motion, or the amount of movement possible, at a particular joint or series of joints
Body Composition
Describes the relative proportions of fat and lean (muscle, bone, water, organs) tissues in the body
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13. Components of Physical Fitness
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14. Skill-Related Components of Physical Fitness
Agility
Balance
Coordination
Power
Speed
Reaction time
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15. Getting Motivated and Committing to Your Physical Fitness
What If I Have Been Inactive for a While?
In the initial conditioning stage, you begin at levels lower than those recommended for you.
Overcoming Common Obstacles to Physical Activity
May be real or perceived barriers
May be personal or environmental
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16. Getting Motivated and Committing to Your Physical Fitness (cont.)
Incorporating Physical Activity in Your Life
Choose activities that you genuinely like.
Choose activities that you are capable of doing.
Start slow, plan enjoyable activities and progress to more strenuous or vigorous activities.
Make physical activity part of your routine.
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17. Overcoming Obstacles to Physical Activity
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18. Creating Your Own Fitness Program
Identifying Your Physical Fitness Goals
SMART Goals
Specific
Measurable
Achievable
Realistic
Time-based
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19. Principles of Fitness Training
FITT
Frequency
The number of times per week you need to engage in particular exercises to achieve the desired level of fitness in a particular component
Intensity
Refers to how hard your workout must be to achieve desired level of physical fitness
Time
Refers to how many minutes or repetitions of an exercise are required at a specified intensity during any one session to attain the desired level of physical fitness
Type
Refers to what kind of exercises should be performed to improve the specific component of physical fitness
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20. The FITT Principle for Cardiorespiratory Fitness
ACSM recommends 3–5 days per week of moderate to vigorous, rhythmic, continuous activity at 64–95 percent of heart rate maximum be performed for 20–60 minutes at a time, depending on level of intensity.
Twenty minutes is fine for vigorous-intensity workouts.
Thirty minutes is fine for moderate-intensity workouts.
The amount of aerobic exercise is at least 150 minutes per week for moderate intensity and 75 minutes for vigorous intensity.
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21. The FITT Principle Applied to Cardiorespiratory Fitness, Muscular Strength and Endurance, and Flexibility
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22. Target Heart Rate, Perceived Exertion, and The Talk Test
Target heart rate can be determined by subtracting your age from 220 (males) or 226 (females). This is your maximum heart rate (MHR).
Your target heart rate is somewhere between 70 and 90 percent of MHR.
Borg's rating of perceived exertion (RPE) is another method of determining intensity.
The talk test is the easiest but least scientific method of measuring cardiorespiratory exercise intensity.
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23. Taking a Pulse
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24. The FITT Principle for Muscular Strength and Endurance
Frequency is 2–4 days per week of exercises that train major muscle groups, using enough repetitions and sufficient resistance to improve muscular strength and endurance.
Intensity is determined using greater than 60 percent of your 1 RM for muscular strength, and less than 60 percent of it for muscular endurance.
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25. The FITT Principle for Muscular Strength and Endurance
Sets and Repetitions
To increase muscular strength you need higher intensity and fewer repetitions and sets.
For muscular strength, use a resistance of more than 60 percent of your 1 RM performing 2–4 sets with 8–12 repetitions per set.
For muscular endurance, use less than 50 percent of your 1 RM, 1–2 sets of 15–25 repetitions.
Rest Periods
Resting between exercises can reduce fatigue and help with performance and safety.
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26. Methods of Providing Resistance
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27. Specificity, Exercise Selection, and Exercise Order
Specificity Principle
Effects of resistance training must be specific to the muscles exercised.
You must include exercises for all the major muscle groups.
You must ensure that overload is sufficient.
You must have a degree of tension in muscles that is greater than that which they are accustomed to.
Exercise selection must be specific.
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28. The FITT Principle for Flexibility
Use static stretching that slowly and gradually lengthens a muscle or group of muscles.
Train a minimum of 2–3 days, but daily training produces the most benefits.
Perform and hold the static stretch (10–30 seconds) at the point of tension, or mild discomfort, but not pain.
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29. Stretching Exercises
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30. Implementing Your Fitness Program
Develop a progressive plan.
Design your exercise sessions:
Warm-up
Cardiorespiratory and/or resistance training
Cool-down and stretching
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31. Explore Activities That Develop Multiple Components of Fitness
Core Strength Training
The contraction of the deep back, abdominal, and hip muscles that attack to the spine and pelvis provides the basis for support of movement for the upper and lower body and powerful movements for the extremities.
Yoga
Blends mental and physical aspects of exercise, and can improve flexibility, vitality, posture, agility, balance, coordination, and muscular strength and endurance.
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32. ABC News Video: Beginner's Guide to Yoga
Discussion Questions
What are the physiological, physical, and mental benefits of yoga? Which style of yoga is beneficial for those who want to maximize the mental benefits of yoga? What style is beneficial for those who want to maximize weight loss?
How do you choose the best way to practice yoga if you are a beginner? Discuss the benefits and barriers to the three modes of instruction: 1) group instruction; 2) private instruction; 3) DVD instruction.
How do you determine if yoga is the type of exercise you should pursue based on your fitness goals? How do you determine which style of yoga (power, iyengar, hatha, kudalini) is right for you?
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33. Explore Activities That Develop Multiple Components of Fitness
Tai Chi
Combines stretching, balance, muscular endurance, coordination, and meditation.
Pilates
Combines stretching with movement against resistance.
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34. Preventing and Treating Fitness-Related Injuries
Traumatic Injuries
Occur suddenly and typically by accident
Include broken bones, torn ligaments and muscles, contusions, and lacerations
Overuse Injuries
Result from the cumulative effects of day-after-day stresses placed on tendons, muscles, and joints during exercise
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35. Treatment of Fitness Training–Related Injuries
RICE
Rest
Ice
Compression
Elevation
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36. Preventing Injuries Use appropriate footwear.
Use appropriate protective equipment.
Exercising in the heat can result in
Heat cramps
Heat exhaustion
Heatstroke
Exercising in the cold can result in
Hypothermia
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37. ABC News Video: Sports Drinks Science: Is It Hype?
Discussion Questions
How does the marketing of products, including product placement, impact sales?
Discuss the problems with the science behind the sports drinks. Discuss whether or not it is ethical for companies to pay for research on their own products.
Identify claims sports drink companies have published that may bend the truth.
Why might sports drinks be unhealthy for your weekend warrior or average gym goer?
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