Basic Principles of Physical Fitness Chapter 2 Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.

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 © 2007 McGraw-Hill Higher Education. All rights reserved.

Physical Activity on a Continuum 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 Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.

Physical Activity on a Continuum 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 © 2007 McGraw-Hill Higher Education. All rights reserved.

Lifestyle Physical Activity For health promotion Expend about 150 calories – equivalent to 30 minutes of brisk walking – on most days Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.

Lifestyle Physical Activity For health promotion and weight management Engage in 60 or more daily minutes of activity to prevent unhealthy weight gain Engage in 60 - 90 daily minutes of activity to sustain weight loss Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.

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 © 2007 McGraw-Hill Higher Education. All rights reserved.

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 © 2007 McGraw-Hill Higher Education. All rights reserved.

Health - Related Components of Physical Fitness Health - related fitness Physical capacities that contribute to health Five components Cardiorespiratory endurance = the ability of the body to perform prolonged, large - muscle, dynamic exercise at moderate - to - high levels of intensity Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.

Health - Related Components of Physical Fitness Muscular strength = the amount of force a muscle can produce with a single maximum effort Muscular endurance = the ability of a muscle or group of muscles to remain contracted or to contract repeatedly Flexibility = the range of motion in a joint or group of joints Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.

Health - Related Components of Physical Fitness Body composition = the proportion of fat and fat - free mass (muscle, bone, and water) in the body Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.

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 © 2007 McGraw-Hill Higher Education. All rights reserved.

Specificity – Adapting to Type of Training The body adapts to the particular type and amount of stress placed on it To develop a particular fitness component, perform exercises specifically designed for that component Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.

Progressive Overload – Adapting to Amount of Training Placing increasing amounts of stress on the body causes adaptations that improve fitness; progression is critical Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.

Progressive Overload – Adapting to Amount of Training FITT principle for overload Frequency = How often Intensity = How hard Time = How long (duration) Type = Mode of activity Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.

Reversibility – Adapting to a Reduction in Training Fitness improvements are lost when demands on the body are lowered If you stop exercising, up to 50% of fitness improvements are lost within two months Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.

Individual Differences – Limits on Adaptability Everyone is NOT created equal from a physical standpoint There are large individual differences in ability to improve fitness, body composition, and sports skills Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.

Designing Your Own Exercise Program Medical clearance Fitness assessment Setting goals (SMART) Specific Measurable Attainable Realistic Time frame specific Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.

Designing Your Own Exercise Program Choosing activities for a balanced program Include activities to develop health - related components of physical fitness Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.

Guidelines for Training Train the way you want your body to change Train regularly Start slowly, and get in shape gradually; do not over train Warm up before exercise Cool down after exercise Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.

Guidelines for Training Exercise safely Listen to your body, and get adequate rest Cycle the volume and intensity of your workouts Try training with a partner Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.

Guidelines for Training Vary your activities Train your mind Fuel your activity appropriately Have fun Track your progress Keep your exercise program in perspective Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.

Choosing a Fitness Center Convenience Atmosphere Safety Trained personnel Cost Effectiveness Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.

© 2007 McGraw-Hill Higher Education. All rights reserved. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007 McGraw-Hill Higher Education. All rights reserved.