1. Understanding Fitness Principles
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2. Learning Outcomes
Describe the three primary levels of physical activity and their benefits.
Articulate the importance of each health-related component of fitness.
Identify the role that the skill-related components of fitness play in overall physical fitness.
Explain how following the fitness principles of overload, progression, specificity, reversibility, individuality, and recovery will increase your fitness program success.
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3. Learning Outcomes continued
Describe how much and which types of physical activity you should do for optimal health and wellness.
Incorporate general strategies for exercising safely.
Identify individual attributes that should be taken into account before beginning a fitness program.
Individualize and implement strategies that will help you get started on your fitness and exercise goals.
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4. The Three Primary Levels of Physical Activity
Physical Fitness
The ability to perform moderate to vigorous levels of activity without undue fatigue
Physical Activity
Any bodily movement produced by skeletal muscles resulting in an expenditure of energy
Exercise
Planned or structured physical activity done to achieve and maintain fitness
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5. The Three Primary Levels of Physical Activity continued
Physical activity is often measured in MET levels (metabolic equivalents).
METs are grouped into three activity categories:
Light/lifestyle (<3 METs)
Moderate (3 to 6 METs)
Vigorous (>6 METs)
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6. Examples of Physical Activity Levels
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7. The Five Health-Related Components of Fitness
Cardiorespiratory Endurance
Ability of your cardiovascular and respiratory systems to provide oxygen to working muscles
Muscular Strength
Ability of your muscles to exert force
Muscular Endurance
Ability of your muscles to contract repeatedly over time
Flexibility
Ability to move your joints in a full range of motion
Body Composition
The relative amounts of fat and lean tissue in your body
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8. The Six Skill-Related Components of Physical Fitness
Agility
Balance
Coordination
Power
Speed
Reaction time
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9. The Principles of Fitness
Overload Principle
To see improvements, the amount of training must exceed what your body is used to.
Training Effects
Consistent overloads will bring about adaptation, or changes, as a result of training.
Dose-Response Relationship
The amount your body adapts to new levels of training is related to the amount of overload or "dose."
Diminished Returns
The rate of improvement diminishes over time as your fitness level approaches your genetic limit.
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10. Overload Principle
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11. The Principles of Fitness continued
Principle of Progression
To effectively and safely increase fitness, you must apply an optimal overload level within a certain time period.
The "10 percent rule"
Increase your program frequency, intensity, or duration by no more than 10 percent per week.
Principle of Specificity
Improvement in a body system (e.g., cardiorespiratory) will occur only if that specific system is targeted in training.
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12. The Principles of Fitness continued
Principle of Reversibility
"Use it or lose it."
Fitness levels must be maintained or they will revert toward previous levels.
Principle of Individuality
Training results will vary from person to person.
Principle of Rest and Recovery
Your body needs time to recover between training sessions.
Overtraining can result in fatigue and soreness.
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13. How Much Exercise Is Enough?
For adults, most governmental agencies and credible professional or private organizations recommend at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week (or an equivalent combination).
Physical Activity Pyramid
A visual summary of minimal activity and exercise guidelines
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14. Physical Activity Guidelines for Americans
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15. The Physical Activity Pyramid
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16. How Much Exercise Is Enough? continued
The FITT Formula
Guideline to help you plan a personal exercise program
Frequency: number of times per week
Intensity: how "hard" to exercise
Time: amount of time per exercise session
Type: the kind of exercise performed
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17. Application of the FITT Principle
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18. Exercising Safely Warm-up: two phases
General warm-up: 5 to 10 minutes of light activity
Specific warm-up: 3 to 5 minutes of range-of-motion movements
Cool-down
Exercise-to-rest transition lasting 5 to 15 minutes
Take time to learn an activity's skills.
This is an important step to enhance enjoyment and avoid injury.
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19. Exercising Safely continued
Consume adequate energy and water.
Don't exercise on a full stomach.
Eat a small meal 1.5 to 2 hours prior to exercising.
Tailor water intake to the individual and the exercise being performed.
Select appropriate clothing and footwear.
Proper footwear (fit and cushioning) is critical for safety and comfort.
Dress appropriately for the activity and temperature.
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20. Individual Factors for a Fitness Program
Age
Older adults may require extra precautions.
Weight
Overweight or underweight people have a higher risk of certain kinds of injuries.
Current Fitness Level
Select appropriate activities for your personal starting point.
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21. Individual Factors for a Fitness Program continued
Disabilities
Fitness can be incorporated into daily life via adaptive courses, equipment, instruction, or facilities.
Special Health Concerns
Exercise should take place under medical supervision for certain medical conditions. Seek the advice of a qualified medical professional.
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22. Getting Started
Understand your motivations for beginning a fitness program.
Anticipate and overcome obstacles to exercise.
Make time for exercise.
Select fun and convenient activities.
Lifestyle physical activities
Exercise training options
Sports and recreational activities
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23. Sample Physical Activities
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24. Getting Started continued
Choose environments conducive to regular exercise.
Exercise facility options
Neighborhood
Weather
Safety
Set reasonable goals for increased fitness.
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25. Getting Started continued
Plan goal-related rewards to motivate yourself.
Rewards can be internal or external.
Make a personal commitment to exercising regularly.
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