PHYSICAL ACTIVITY & FITNESS Understanding the Benefits Elements of Fitness

If exercise could be acquired in a pill, it would be one of the most widely prescribed medicines

What is Physical Fitness?  Physical Fitness is the ability of your body systems to work efficiently. A fit person is able to carry out the typical activities of living, such as work, and still have enough energy and vigor to respond to emergency situations and to enjoy leisure time activities.

Physical Activity and Exercise  When people do physical activity especially for the purpose of getting fit, we say they are doing exercise.  Physical activity is a general term that includes sports, dance, and activities done at work or at home, such as walking, climbing stairs, or mowing the lawn.

Why Exercise?  Regular physical activity can do much to prevent disease and illness.  It can help you look your best (with proper nutrition, good posture, and good body mechanics).  Besides looking better, people who do regular physical activity feel better, do better on academic work, and are less depressed than people who are less active.  Regular physical activity results in physical fitness which is the key to being able to do more of things you want to do and enjoy life.  It allows you to be fit enough to meet emergencies and day-to-day demanding situations.  Being physically active can build fitness, which, in turn, provides you with many health and wellness benefits.

Types of Benefits Fitness Benefits Physiological Benefits Health Benefits

Fitness Benefits of Physical Fitness  Health - Related Physical Fitness  Skill - Related Physical Fitness It helps you stay healthy It helps you perform well in sports and activities that require certain skills

Health - Related Physical Fitness Cardiovascular fitness: the ability to exercise your entire body for long periods of time. Muscular strength: the amount of force your muscles can produce. Muscular endurance: the ability to use your muscles many times without tiring. Flexibility: the ability to use your joints fully through a wide range of motion. Body composition: is the percentage of body weight that is made up of fat when compared to other body tissue, such as bone and muscle.

Skill - Related Physical Fitness  Different sports require different parts of skill -related fitness.  Many sports require several parts. For example, a skater might have good agility, but may not posses good power.  Some people have more natural ability in skill areas than others.  Good health does not come from being good in skill- related fitness.

 By participating in health – related fitness activities an individual will receive physiological benefits.  The body systems are impacted in a positive way

Understanding the Benefits Physiological Benefits Nervous System Endocrine System Circulatory System Skeletal System Muscular System Respiratory System Strengthens cardiac muscle Increases metabolic rate Improves response stimuli Increases breathing efficiency Increases bone density Improves muscle tone

Understanding the Benefits Cardiovascular Disease Cardiovascular Disease Heart Disease Heart Disease High Blood Pressure High Blood Pressure Cancer Cancer Diabetes Diabetes Low Back Pain Low Back Pain Obesity Obesity Osteoporosis Osteoporosis Stroke Stroke Health Benefits Decrease Risk of:

Putting it all Together Fitness Benefits Physiological Benefits Health Benefits

Exercise Prevalence  23% of adults in US engage in regular vigorous exercise  15% engage in regular moderate exercise  22% are inadequately active (not regular)  40% are sedentary

Obesity Trends* Among U.S. Adults BRFSS, No Data <10% 10%–14% 15%–19% 20%–24% ≥25% (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)

Obesity Trends* Among U.S. Adults BRFSS, 1985 No Data <10% 10%–14% (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)

Obesity Trends* Among U.S. Adults BRFSS, 1986 No Data <10% 10%–14% (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)

Obesity Trends* Among U.S. Adults BRFSS, 1987 No Data <10% 10%–14% (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)

Obesity Trends* Among U.S. Adults BRFSS, 1988 No Data <10% 10%–14% (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)

Obesity Trends* Among U.S. Adults BRFSS, 1989 No Data <10% 10%–14% (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)

Obesity Trends* Among U.S. Adults BRFSS, 1990 No Data <10% 10%–14% (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)

Obesity Trends* Among U.S. Adults BRFSS, 1991 No Data <10% 10%–14% 15%–19% (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)

Obesity Trends* Among U.S. Adults BRFSS, 1992 No Data <10% 10%–14% 15%–19% (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)

Obesity Trends* Among U.S. Adults BRFSS, 1993 No Data <10% 10%–14% 15%–19% (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)

Obesity Trends* Among U.S. Adults BRFSS, 1994 No Data <10% 10%–14% 15%–19% (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)

Obesity Trends* Among U.S. Adults BRFSS, 1995 No Data <10% 10%–14% 15%–19% (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)

Obesity Trends* Among U.S. Adults BRFSS, 1996 No Data <10% 10%–14% 15%–19% (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)

Obesity Trends* Among U.S. Adults BRFSS, 1997 No Data <10% 10%–14% 15%–19% ≥20 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)

Obesity Trends* Among U.S. Adults BRFSS, 1998 No Data <10% 10%–14% 15%–19% ≥20 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)

Obesity Trends* Among U.S. Adults BRFSS, 1999 No Data <10% 10%–14% 15%–19% ≥20 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)

Obesity Trends* Among U.S. Adults BRFSS, 2000 No Data <10% 10%–14% 15%–19% ≥20 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)

Obesity Trends* Among U.S. Adults BRFSS, 2001 No Data <10% 10%–14% 15%–19% 20%–24% ≥25% (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)

Source: Behavioral Risk Factor Surveillance System, CDC (*BMI  30, or ~ 30 lbs overweight for 5’4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25% (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) Obesity Trends* Among U.S. Adults BRFSS, 2002

Exercise vs. No Exercise Activity #1:  Discuss reasons why people engage in physical activity. Rank them.  Discuss reasons why people do not engage in physical activity. Rank them.  Report your results on the board.

Exercise Prevalence Reasons Why People Exercise 1. Weight / Appearance 2. Socialization 3. Health 4. Makes you feel good 5. Enjoyment 6. Enhance Self Esteem 7. Self Identity Reasons why people exercise increase over time

Exercise vs. No Exercise Reasons People Don’t Exercise 1. Lack of Time 2. Lack of Energy 3. Lack of Motivation 4. Cost, Facilities, Safety, Feel Awkward or Uncomfortable, Injury

What’s the Big Deal The Societal Impact What are the consequences of a society that does not exercise?

Muscular System

Benefits of Muscular Strength and Endurance  Improved performance of physical activities  Injury prevention  Improved body composition  Enhanced self-image and quality of life  Improved muscle and bone health with aging  Prevention and management of chronic disease

Types of Strength Training Exercises  Static (isometric) exercise = muscle contraction without a change in the length of the muscle  Dynamic (isotonic) exercise = muscle contraction with a change in the length of the muscle –Concentric contraction = muscle applies force as it shortens –Eccentric contraction = muscle applies force as it lengthens

Applying the FITT Principle  F requency = days per week  I ntensity = amount of resistance  T ime = number of repetitions and sets  T ype = strength training exercises for all major muscle groups

Frequency of Exercise  American College of Sports Medicine recommends 2-3 days per week –Allow 1 full day of rest between workouts

Intensity of Exercise: Amount of Resistance  Choose resistance based on your current fitness level and goals  To build strength –Lift heavy weights (80% of 1 RM) –Perform a low number of repetitions  To build endurance –Lift lighter weights (40-60% of 1 RM) –Perform a high number of repetitions  For a general fitness program –Lift moderate weights (70% of 1 RM) –Moderate number of repetitions

Time of Exercise: Repetitions and Sets  To build strength and endurance, do enough repetitions to fatigue the muscles  The heavier the weight, the fewer the repetitions (1-5) to fatigue = a program to build strength  The lighter the weight, the higher the number of repetitions (15-20) to fatigue = a program to build endurance  To build both strength and endurance, try to do 8-12 repetitions of most exercises

Training for Strength versus Training for Endurance

Time of Exercise: Repetitions and Sets  Set = a group of repetitions followed by a rest period  For general fitness, 1 set of each exercise is sufficient  Doing more than one set will increase strength development  Rest between sets

Type of Exercise  For a general fitness program: –8–10 different exercises –Work all major muscle groups –Balance between agonist and antagonist muscle groups –Do exercises for large-muscle groups and multiple joints before exercises for small-muscle groups or single joints

FITT Principle for Strength Training

Sample Workout Card