1. Chapter Four: Becoming Physically Fit
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2. Basic Concepts Physical fitness Physical activity
A set of attributes that people have or achieve that relates to the ability to perform physical activity
Physical activity
Any bodily movement produced by skeletal muscles that results in energy expenditure
Exercise (subset of physical activity)
Planned, structured, and repetitive activity designed to improve or maintain physical fitness

3. Four Components of Physical Fitness
Cardiorespiratory endurance
Aerobic vs. anaerobic exercise
Muscular fitness
Strength vs. endurance
Flexibility
Body composition

4. Cardiorespiratory Endurance
Ability of the heart, lungs, and blood vessels to process and transport oxygen over a period of time
Produced by exercise involving continuous, repetitive movements
Examples: brisk walking, jogging, cycling
Aerobic (with oxygen) energy production
Structural and functional benefits

5. Muscular Fitness
Strength: Ability to contract skeletal muscles to a maximal level
Endurance: Ability to contract skeletal muscles repeatedly over a long period of time
Improved by performing repeated contractions at less than maximal levels

6. Flexibility and Body Composition
Flexibility: Ability of your joints to move through an intended range of motion
Body composition: The make-up of the body in terms of muscle, bone, fat, water, and minerals
Fitness experts are most concerned with percentages of body fat and fat-free weight

7. Developing a Personalized Fitness Program: Key Principles
Overload: Placing increasing amounts of stress or resistance on the body causes changes that improve fitness
Specificity: The type of exercise must be specific to the outcome that is targeted for improvement
Reversibility (regression): “Use it or lose it”

8. Physiology Non-use of muscles leads to quick atrophy
Overuse of muscles leads to lactic acid build up
Chronic overuse leads to oversize issues with muscles and heart

9. Cardiorespiratory Endurance Training Factors
Mode
Frequency
Intensity
Duration

10. Developing a Cardiorespiratory Endurance Program
Mode of activity
Continuous activity
Using large muscle groups
Aerobic in nature
Enjoyable
Cross-train and/or vary activities to maintain motivation

11. Developing a Cardiorespiratory Program
Frequency (How often should I train?)
3-5 times/week
More than 5 times/week will not create further improvement
Less than 3 times/week will not show significant improvement

12. Developing a Cardiorespiratory Program
Intensity (How hard should I train?)
Target heart rate (THR) = Between 65% and 90% of maximum heart rate
Maximum heart rate can be estimated by subtracting your age from 220
Target heart rate range = (220 – age) x 65-90%
Sample calculation for a 20-year-old:
= 200 x 0.65 = 130 bpm
= 200 x 0.90 = 180 bpm

13. Developing a Cardiorespiratory Program
Duration
ACSM recommends minutes of continuous activity
The lower the intensity, the longer the duration should be

14. Muscular Fitness Types of Muscular Fitness Exercises
Isometric (“same length”): Muscle contraction without movement
Isotonic (“same tension”): Muscle contraction with movement against a specific fixed resistance throughout the full range of motion
Isokinetic (“same motion”): Muscle contraction with movement against variable resistance through the full range of motion at a fixed speed

15. Muscular Fitness: Equipment
Image sources:
Top row: The McGraw-Hill Companies/Gary He, photographer; Royalty-Free/Corbis
Bottom row: Leonard Kaminsky

16. Muscular Fitness Frequency: 2 times/week
One set of 8-12 repetitions (10-15 repetitions for adults over 50) of 8-10 exercises
Multiple sets could provide greater benefits
Sufficient resistance to fatigue major muscle groups (legs, arms, shoulders, chest, back)
Training recommendations
Isotonic or isokinetic exercises
Full range of motion at a slow to moderate speed using rhythmic breathing

17. Major Muscle Groups
Figure 4-1 Major Muscle Groups

18. Flexibility
Failure to maintain flexibility can result in reduced range of motion and injury
Two forms of stretching motions:
Static stretching: Slow lengthening of a muscle group to an extended stretch, followed by a hold of the extended position for seconds
Recommended
Ballistic stretching: A bouncing form of stretching in which a muscle group is lengthened repetitively to produce multiple quick, forceful stretches

19. Flexibility Training Stretch all major muscle groups 2-3 times/week
Should be done following a warm-up
Static stretching is preferred over ballistic stretching
Hold each stretch for seconds

20. Body Composition
Measurement of percent body fat is often included in a fitness program
To reduce body fat, an exercise program should maximize caloric expenditure
ACSM recommends exercise sessions expending calories

21. The Workout Routine
Warm-up (5-10 minutes of slow, gradual, comfortable movements related to the upcoming activity; can end with a period of stretching)
Conditioning (cardiorespiratory endurance, strength training, and/or flexibility workout following ACSM guidelines)
Cooldown (5-10 minutes of relaxing exercises to return the body to a resting state)

22. Exercise Over the Life Span: Children
Research and recommendations for children’s physical activity
U.S. children and teenagers lead very sedentary lives
Increased percentage of children and teenagers are overweight
Need at least 60 minutes every day of moderate-intensity physical activity

23. Exercise and Aging Change is gradual Individual differences occur
Greatest change is noted in areas of complex function
Homeostatic decline occurs with age
Stay physically active to slow physical decline
Image source: The McGraw-Hill Companies, Inc./Andrew Resek, photographer

24. Changes in Midlife Adults
Period between 45 and 64 years of age
Decrease in bone mass and density
Increase in vertebral compression
Degenerative changes in joint cartilage
Increase in body fat
Decrease in capacity to engage in physical work
Decrease in visual acuity
Decrease in resting energy requirements
Decrease in fertility
Decrease in sexual function

25. Changes in Older Adults
Decrease in bone mass and changes in bone structure
Decrease in muscle bulk and strength
Decrease in cardiorespiratory endurance
Loss of nerve cells
Decrease hearing and vision abilities
Decrease in sensory modalities
Slower reaction time
Gait and postural changes

26. Exercise for Older Adults
Exercises for younger adults may be inappropriate for people over aged 50
Supervision from a certified instructor may be necessary
Physical exams are recommended before beginning a program
Well-designed programs should start slowly
Recognize signs of distress

27. Special Health Concerns
Low-back pain
Affects 4 out of 5 adults at least once in their lifetimes
Mechanical (postural) problems tend to be the main culprit
Regular physical activity greatly reduces the occurrences of low-back pain

28. Special Health Concerns
Female athlete triad
Disordered eating, amenorrhea, and osteoporosis
Signs include: reduced cognitive function, altered hormone levels, early onset of menopause
Early physician referral is vital
Pregnancy
Exercise should be continued barring complications
Avoid overheating, impact exercises, and excessive bouncing or jarring motions

29. Special Health Concerns
Osteoporosis
Decreased bone mass; may lead to fractures
80% of suffers are women
Lower level of estrogen may decrease calcium absorption
Adequate calcium and vitamin D intake; weight bearing exercise
Osteoarthritis
Joint inflammation
Common in older adults
Often occurs in weight-bearing joints
Genetic predisposition is also a key factor
Regular physical activity may reduce the risk for osteoarthritis

30. Training Recommendations
Drink enough fluid before, during, and after activity
Wear comfortable clothing that promotes temperature regulation
Use appropriate safety equipment
Image source: The McGraw-Hill Companies, Inc./Lars A. Niki, photographer

31. Effects of Steroids
Figure 4-2 Effects of Steroids

32. Exercise Injuries: Strategies for Prevention and Care
Start at a low level and progress gradually
If you stop exercising for an extended time, do not restart at the level at which you stopped
Listen to your body
Follow rehabilitation instructions carefully
Develop a preventive approach to all injuries

33. Discussion questions. See website