Basic Concepts of Fitness Chapter 7 Basic Concepts of Fitness

Importance of Physical Activity Regular physical activity is critically important for all ages Research demonstrates all individuals can benefit from exercise Regular activity has been shown to reduce morbidity and mortality (U.S. Dept. of Health and Human Services, 2002) Hypokinetic diseases: illnesses related to the lack of physical activity

Physical Fitness Physical fitness is the ability to meet all the ordinary demands of life without becoming tired and to respond to extra demands when necessary

Types of Fitness Health fitness Motor-performance fitness Important for prevention and remediation of disease and illness Motor-performance fitness Important in sport performance and job performance Wellness is about achieving a high quality of life and a continuing sense of physical and psychological well-being

Components of Health Fitness Body composition Cardiovascular endurance Flexibility Muscular endurance Strength

Percentage of lean body mass and fat body mass Body Composition Percentage of lean body mass and fat body mass

CV Endurance Efficient use of the heart, blood vessels, and lungs.

Medical benefits Potential of preventing circulatory and heart diseases Means of caloric expenditure: 5 cals. Per liter of Oxygen, approximately 100 cals. Per mile Improving work efficiency

Flexibility Range of movement within a joint and its specified muscle group

Strength The capacity to exert force against resistance in one max. effort. Anaerobic training.

Muscular Endurance Force against sub maximal resistance. Anaerobic training. Number of sit ups per minute.

Components of Motor Performance Fitness Reaction time Speed Agility Balance Coordination Power

Dose-Response Debate on Aerobic Exercise What “dose” of exercise is necessary to achieve benefits? Intensity in an aerobic sense; target heart rate (Example: 220 – age x 70% = target heart rate zone) Duration refers to the amount of time spent performing aerobic work; 20-30 minutes is recommended Frequency refers to how often you should exercise; 3-5 times a week is recommended

Health Benefits Associated with Physical Activity Reduction of blood pressure Decreased risk of CHD Boosted immune system Controls body fat gains Reduction in osteoporosis Decreased risk of cancer Gains in cognitive function Reduction of depression Reduction of osteoarthritis Lowers mortality

Social Gradient in Health and Fitness Refers to the socioeconomic impact on health and fitness Hypothesis states that relative social and economic deprivation within societies accounts for higher or lower health Wilkerson (1994) states where income inequality is less, life expectancy is higher People in lower socioeconomic groups have less access to nutritious food and information about food Unhealthful settings cannot support physical activity involvement

Fitness Training Concepts Specificity: to produce a desired effect Progressive overload: load creates a conditioning effect Recovery time: muscles need a period of time for recovery Intensity: refers to the load of exercise bout Duration: length of an exercise session

Health Fitness Training Concepts Interval training Anaerobic exercise Strength training Amount of resistance Number of reps Number of sets Number of workouts per week

Strength Training Principles Range of motion around a joint Two types: Static Dynamic: isotonic and isokinetic

Informal Methods of Measuring Fitness Checking resting pulse rate Checking recovery pulse rate Keep distance and time recordings