FITNESS FOR LIFE Physical fitness, exercise and physical activity AFE 204 LECTURE ONE

WHAT ARE THE BARRIERS TO PHYSICAL ACTIVITY In December 2008, the Centers for Disease control and Prevention (CDC) reported the following statistics about the physical activity levels of adult Americans: About 31% participate in some leisure-time physical activity. Leisure-time physical activity decreased by nearly 6% between 2003 and Physical activity levels decline with age; are higher in men than in women; and are lower in Hispanics, American Indians, and blacks than in whites. Approximately 40% of Americans participate in no leisure- time physical activity—a level that has remained steady for a decade. About 31% participate in some leisure-time physical activity. Leisure-time physical activity decreased by nearly 6% between 2003 and Physical activity levels decline with age; are higher in men than in women; and are lower in Hispanics, American Indians, and blacks than in whites. Approximately 40% of Americans participate in no leisure- time physical activity—a level that has remained steady for a decade.

WHAT ARE THE BARRIERS TO PHYSICAL ACTIVITY People with higher levels of education are more active than people with lower educational attainment. For example, 54% of college graduates exercise regularly, compared with 37% of high school dropouts. People with higher levels of education are more active than people with lower educational attainment. For example, 54% of college graduates exercise regularly, compared with 37% of high school dropouts. About 12% of Americans report exercising vigorously for more than 20 minutes, three times per week. However, electronic measurements of people involved in normal daily activity showed that the actual number is closer to 3%. About 12% of Americans report exercising vigorously for more than 20 minutes, three times per week. However, electronic measurements of people involved in normal daily activity showed that the actual number is closer to 3%.

DEFINITION OF PHYSICAL FITNESS Physical fitness is generally defined as "the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies." (United States Department of Health and Human Services, 1996)

DEFINITION OF PHYSICAL FITNESS the ability to function efficiently and effectively without injury,to enjoy leisure to be healthy, to resist disease,and to cope with emergency situations Physical fitness is commonly defined as the capacity to carry out the day's activities, pursue recreational activities, and have the physical capability to handle emergency situations.

Three concepts comprise physical fitness: specific fitness specific fitness (a task - oriented definition which is based on the ability to perform specific aspects of recreation or occupations) general fitness (a state of health and well- being) and Emergency preparation and Emergency preparation ( the physical capability to avoid, adapt and overcome emergency situations). ( the physical capability to avoid, adapt and overcome emergency situations).

Obtaining and maintaining physical fitness is a result of physical activity, proper diet and nutrition and of course proper rest for physical recovery. Obtaining and maintaining physical fitness is a result of physical activity, proper diet and nutrition and of course proper rest for physical recovery. Physical fitness is to the human body what fine ‐ tuning is to an engine. It enables people of age, fitness can be described as a condition that helps individuals look, feel and do their best. Physical fitness is to the human body what fine ‐ tuning is to an engine. It enables people of age, fitness can be described as a condition that helps individuals look, feel and do their best. In order for one to be considered physically fit, the heart, lungs, and muscles have to perform at a certain level for the individual to continue feeling capable of performing an activity In order for one to be considered physically fit, the heart, lungs, and muscles have to perform at a certain level for the individual to continue feeling capable of performing an activity

BENEFITS OF PHYSICAL FITNESS Strengthen Heart Lower Blood Pressure Lower RHR Reduces Risk of Heart Disease Helps Maintain Healthy Body Weight Stronger Bones & Muscles More Energy Reduces Stress

DEFINITION OF PHYSICAL ACTIVITY Physical activity is defined as any bodily movement produced by skeletal muscles that results in energy expenditure. Physical activity is defined as any bodily movement produced by skeletal muscles that results in energy expenditure. The energy expenditure can be measured in kilocalories. Physical activity in daily life can be categorized into occupational, sports, conditioning, household, or other activities. The energy expenditure can be measured in kilocalories. Physical activity in daily life can be categorized into occupational, sports, conditioning, household, or other activities.

Physical activity is defined by its duration, intensity, and frequency Duration is the amount of time spent participating in a physical activity session Duration is the amount of time spent participating in a physical activity session Intensity is the rate of energy expenditure Intensity is the rate of energy expenditure Frequency is the number of physical activity sessions during a specific time period (e.g. one week). Frequency is the number of physical activity sessions during a specific time period (e.g. one week).

Types of Physical Activity Aerobic – This is light to vigorous-intensity physical activity that requires more oxygen than sedentary behavior and thus promotes cardiovascular fitness and other health benefits (e.g., jumping rope, biking, swimming, running; playing soccer, basketball, or volleyball). Anaerobic – intense physical activity that is short in duration and requires a breakdown of energy sources in the absence of sufficient oxygen. Energy sources are replenished as an individual recovers from the activity. Anaerobic activity (e.g., sprinting during running, swimming, or biking) requires maximal performance during the brief period

Types of Physical Activity Lifestyle – physical activity typically performed on a routine basis (e.g., walking, climbing stairs, mowing or raking the yard), which is usually light to moderate in intensity. Physical activity play – play activity that requires substantial energy expenditure (e.g., playing tag, jumping rope Play – activity with flexible rules, usually self-selected, for the purpose of having fun Sports – physical activity that involves competition, scorekeeping, rules, and an outcome that cannot be predetermined. There are two categories of sports: individual and team.

Some Health Benefits of Regular Activity Copyright © 2010 Pearson Education, Inc.

Exercise ‘Exercise’ is: ‘Exercise’ is: - Aerobic - Strength -Chest and Stomach (core) (core)

Aerobic exercise FAST HEART RATE WITH EXERCISE The two types of “Aerobic”: Easy Aerobic Easy Aerobic Hard Aerobic Hard Aerobic

Aerobic - Easy BREATHING and FAST HEART RATE BREATHING and FAST HEART RATE Brisk walking, bike riding, dancing Brisk walking, bike riding, dancing Good for heart Good for heart

Aerobic - Hard - FASTER BREATHING and FAST HEART RATE. - Jogging, Swimming, Running uphill - Good for heart and muscles

DEFINITION OF EXERCISE Exercise is planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness, such as endurance, flexibility, or strength. Exercise is planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness, such as endurance, flexibility, or strength. Types of Exercise Exercise can be grouped into 3 major types, depending upon which body systems are being most influenced:

Cardiovascular Exercise: This type of exercise stimulates the heart and lungs and builds endurance (the ability to continue exercise longer each time you do it). This kind of exercise is also known as “aerobics” or “aerobic exercise.”

Flexibility Exercise: This type of exercise lengthens, stretches, and flexes muscles and helps promote balance and overall grace. Dancing and yoga are good examples of flexibility exercises.

Strength-developing Exercise: This type of exercise increases muscle strength and stamina. Weight lifting is a good example of a strengthening exercise.

Choosing an Exercise Program There are many activities from which to choose. Check off below which ones might be interesting to you. If you are already exercising, are there any exercises listed that you would like to try?