Understanding Fitness Principles © 2015 Pearson Education, Inc.

Learning Outcomes Describe the three primary levels of physical activity and their benefits. Articulate the importance of each health-related component of fitness. Identify the role that the skill-related components of fitness play in overall physical fitness. Explain how following the fitness principles of overload, progression, specificity, reversibility, individuality, and recovery will increase your fitness program success. © 2015 Pearson Education, Inc.

Learning Outcomes continued Describe how much and which types of physical activity you should do for optimal health and wellness. Incorporate general strategies for exercising safely. Identify individual attributes that should be taken into account before beginning a fitness program. Individualize and implement strategies that will help you get started on your fitness and exercise goals. © 2015 Pearson Education, Inc.

The Three Primary Levels of Physical Activity Physical Fitness The ability to perform moderate to vigorous levels of activity without undue fatigue Physical Activity Any bodily movement produced by skeletal muscles resulting in an expenditure of energy Exercise Planned or structured physical activity done to achieve and maintain fitness © 2015 Pearson Education, Inc.

The Three Primary Levels of Physical Activity continued Physical activity is often measured in MET levels (metabolic equivalents). METs are grouped into three activity categories: Light/lifestyle (<3 METs) Moderate (3 to 6 METs) Vigorous (>6 METs) © 2015 Pearson Education, Inc.

Examples of Physical Activity Levels © 2015 Pearson Education, Inc.

The Five Health-Related Components of Fitness Cardiorespiratory Endurance Ability of your cardiovascular and respiratory systems to provide oxygen to working muscles Muscular Strength Ability of your muscles to exert force Muscular Endurance Ability of your muscles to contract repeatedly over time Flexibility Ability to move your joints in a full range of motion Body Composition The relative amounts of fat and lean tissue in your body © 2015 Pearson Education, Inc.

The Six Skill-Related Components of Physical Fitness Agility Balance Coordination Power Speed Reaction time © 2015 Pearson Education, Inc.

The Principles of Fitness Overload Principle To see improvements, the amount of training must exceed what your body is used to. Training Effects Consistent overloads will bring about adaptation, or changes, as a result of training. Dose-Response Relationship The amount your body adapts to new levels of training is related to the amount of overload or "dose." Diminished Returns The rate of improvement diminishes over time as your fitness level approaches your genetic limit. © 2015 Pearson Education, Inc.

Overload Principle © 2015 Pearson Education, Inc.

The Principles of Fitness continued Principle of Progression To effectively and safely increase fitness, you must apply an optimal overload level within a certain time period. The "10 percent rule" Increase your program frequency, intensity, or duration by no more than 10 percent per week. Principle of Specificity Improvement in a body system (e.g., cardiorespiratory) will occur only if that specific system is targeted in training. © 2015 Pearson Education, Inc.

The Principles of Fitness continued Principle of Reversibility "Use it or lose it." Fitness levels must be maintained or they will revert toward previous levels. Principle of Individuality Training results will vary from person to person. Principle of Rest and Recovery Your body needs time to recover between training sessions. Overtraining can result in fatigue and soreness. © 2015 Pearson Education, Inc.

How Much Exercise Is Enough? For adults, most governmental agencies and credible professional or private organizations recommend at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week (or an equivalent combination). Physical Activity Pyramid A visual summary of minimal activity and exercise guidelines © 2015 Pearson Education, Inc.

Physical Activity Guidelines for Americans © 2015 Pearson Education, Inc.

The Physical Activity Pyramid © 2015 Pearson Education, Inc.

How Much Exercise Is Enough? continued The FITT Formula Guideline to help you plan a personal exercise program Frequency: number of times per week Intensity: how "hard" to exercise Time: amount of time per exercise session Type: the kind of exercise performed © 2015 Pearson Education, Inc.

Application of the FITT Principle © 2015 Pearson Education, Inc.

Exercising Safely Warm-up: two phases General warm-up: 5 to 10 minutes of light activity Specific warm-up: 3 to 5 minutes of range-of-motion movements Cool-down Exercise-to-rest transition lasting 5 to 15 minutes Take time to learn an activity's skills. This is an important step to enhance enjoyment and avoid injury. © 2015 Pearson Education, Inc.

Exercising Safely continued Consume adequate energy and water. Don't exercise on a full stomach. Eat a small meal 1.5 to 2 hours prior to exercising. Tailor water intake to the individual and the exercise being performed. Select appropriate clothing and footwear. Proper footwear (fit and cushioning) is critical for safety and comfort. Dress appropriately for the activity and temperature. © 2015 Pearson Education, Inc.

Individual Factors for a Fitness Program Age Older adults may require extra precautions. Weight Overweight or underweight people have a higher risk of certain kinds of injuries. Current Fitness Level Select appropriate activities for your personal starting point. © 2015 Pearson Education, Inc.

Individual Factors for a Fitness Program continued Disabilities Fitness can be incorporated into daily life via adaptive courses, equipment, instruction, or facilities. Special Health Concerns Exercise should take place under medical supervision for certain medical conditions. Seek the advice of a qualified medical professional. © 2015 Pearson Education, Inc.

Getting Started Understand your motivations for beginning a fitness program. Anticipate and overcome obstacles to exercise. Make time for exercise. Select fun and convenient activities. Lifestyle physical activities Exercise training options Sports and recreational activities © 2015 Pearson Education, Inc.

Sample Physical Activities © 2015 Pearson Education, Inc.

Getting Started continued Choose environments conducive to regular exercise. Exercise facility options Neighborhood Weather Safety Set reasonable goals for increased fitness. © 2015 Pearson Education, Inc.

Getting Started continued Plan goal-related rewards to motivate yourself. Rewards can be internal or external. Make a personal commitment to exercising regularly. © 2015 Pearson Education, Inc.