1. Improving Your Personal Fitness

2. Physical Activity for Health, Fitness, and Performance
25.4 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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3. Physical Activity for Physical Fitness
Physical fitness is the ability to perform regular moderate to vigorous levels of physical activity without excessive fatigue.
Cardiorespiratory Fitness
Aerobic ("with oxygen") Exercise is exercise performed at moderate levels of intensity for extended periods of time with increased heart rate.
Aerobic capacity (VO2max) is the maximum volume of oxygen consumed by the muscles during exercise.
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4. Components of Physical Fitness
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5. Physical Activity for Physical Fitness
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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6. Physical Activity for Physical Fitness
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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7. Getting Motivated and Committing to Your Physical Fitness
Identify your goals.
Consider things that might get in the way of your goals.
Consider the many physical and psychological benefits of exercise to help motivate you.
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8. What Are the Health Benefits of Regular Physical Activity?
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 weight management
Improved immunity
Improved mental health
Improved stress management
Longer life span
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9. Some Health Benefits of Regular Exercise
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10. Calories Burned by Different Activities
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11. Getting Motivated and Committing to Your Physical Fitness
Identifying Your Physical Fitness Goals
SMART Goals
Specific, measurable, achievable, realistic, and time-based
Overcoming Common Obstacles to Physical Activity
Incorporating Physical Activity into Your Life
Choose activities you like
Start slow
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12. Fitness Program Components
Warm-Up
Involves large body movements followed by light stretching and lasts 5–15 minutes
Cardiorespiratory and/or Resistance Training
The bulk of your workout should last 20–30 minutes
Cool Down
Transition from activity to rest, lasts 5–15 minutes
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13. Principles of Fitness Training
FITT
Frequency
Intensity
Time
Type
Overload
You must overload the systems you are training.
Reversibility
If you stop training, the body responds by deconditioning.
Specificity
Design your program with a focus on improving particular systems.
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14. The FITT Principle
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15. The FITT Principle for Cardiorespiratory Fitness
ACSM recommends that vigorous activities (70-90 percent of heart rate maximum) be performed for at least 20 minutes at a time, and moderate activities (50-70% of heart rate maximum) for at least 30 minutes.
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% of MHR.
The talk-test is the easiest but least scientific method of measuring cardiorespiratory exercise intensity.
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16. Target Heart Rate Range
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17. 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% of your 1RM for muscular strength, and less than 60% of it for muscular endurance.
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18. 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% of your 1RM performing 1–3 sets with 2–6 repetitions per set.
For muscular endurance, use less than 60% of your 1RM, 2–6 sets of 10–15 repetitions.
Rest Periods
Resting between exercises can reduce fatigue and help with performance and safety.
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19. The FITT Principle for Flexibility
Uses static stretching that slowly and gradually lengthens a muscle or group of muscles
Minimum of 2–3 days of training, but daily training produces the most benefits
Perform and hold the static stretch at the point of tension, or mild discomfort, but not pain.
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20. Activities that Develop Multiple Components of Fitness
Yoga
Blends mental and physical aspects of exercise, and can improve flexibility, vitality, posture, agility, balance, coordination, and muscular strength and endurance.
Tai Chi
Combines stretching, balance, muscular endurance, coordination, and meditation.
Pilates
Combines stretching with movement against resistance.
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21. 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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22. Treatment of Fitness Training-Related Injuries
RICE
Rest
Ice
Compression
Elevation
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23. Use appropriate footwear Use appropriate protective equipment
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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