Chapter 2: Part A

Physical Activity and Exercise for Health and Fitness  Physical activity levels have declined  Healthy People 2010:  More than 55% of U.S. adults do not engage in recommended amounts of activity  25% are not active at all Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education

Levels of Physical Activity Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education

Physical Activity on a Continuum  Physical activity = any body movement carried out by the skeletal muscles and requiring energy  Exercise = planned, structured, repetitive movement of the body designed to improve or maintain physical fitness  Physical fitness = a set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education

Lifestyle Physical Activity  For health promotion:  Expend about 150 calories—equivalent to 30 minutes of brisk walking—on most days  On average 1 mile = 100 calories (run vs. walk)  For health promotion and weight management:  Engage in 45–60 or more minutes of activity on most days Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education

Moderate Amounts of Physical Activity Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education

Exercise to Develop Physical Fitness  Lifestyle physical activity improves health but may not improve fitness  A structured, formal exercise program improves physical fitness and provides even greater health improvements Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education

How Much Physical Activity Is Enough?  Moderate-intensity versus high-intensity exercise  Continuous versus intermittent exercise  Low-intensity exercise improves health but may not be very beneficial for improving physical fitness Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education

How Much Physical Activity Is Enough? Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education

Health-Related Components of Physical Fitness  Health-related fitness = physical capacities that contribute to health  Five components: 1. Cardio-respiratory endurance 2. Muscular strength 3. Muscular endurance 4. Flexibility 5. Body composition Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education

Skill-Related Components of Fitness  Speed  Power  Agility  Balance  Coordination  Reaction time Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education

First steps to Fitness!  Creating a plan starts with assessing what you do already!  Get medical clearance = #1!  Why do you want to be fit?  How frequently do you engage in PA?  How long will it take you to get fit? Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education

Importance of PF  20 Question  Scale:  5 = Extremely important  4 = Very important  3 = Important  2 = Not so important  1 = Of little concern Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education

Evaluating your score  Extremely Important ____ x 5 = _____  Very important ____ x 4 = _____  Important _____ x 3 = _____  Not so important _____ x 2 = ____  Of little concern _____ x 1 = _____ Total = _____  Scores: , 84-70, 69-50, 49-35,  How important is fitness to you? Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education