Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Chapter 3 – Fundamental of Physical Fitness

Coming Up in This Chapter □Learn the difference among physical activity, physical fitness, and exercise. □Identify the benefits of physical activity and fitness. □Become familiar with components of fitness related to health and skill. □Explore methods of assessing fitness. □Discover how to apply key training principles. □Adapt a fitness program to environmental conditions. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Definitions □Physical Fitness □Carry out tasks with vigor and alertness □Physical Activity □Any movement of the body □Exercise □Repetitive body movement that has been planned and structured Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Fig 3-1 Physical activity, exercise, and physical fitness

Table 3-1 Benefits of physical activity Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Super-fit and Couch Potato □Don’t get discouraged by not doing very high intensity activities. □Set realistic goals and gradually increase. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Fig 3-2 Rates of regular leisure-time physical activity among Americans Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Skill-Related Fitness □Agility—ability to change direction □Balance—maintain equilibrium □Coordination—synchronize movement □Power—exert maximum force □Reaction time—time between stimulus □Speed—movement in a short period of time Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Health-Related Fitness □Cardiorespiratory Endurance □Muscle Strength □Muscle Endurance □Flexibility □Body Composition Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Assessing Physical Activity and Fitness □Physical Activity Readiness Questionnaire (PAR-Q)Page 91 of text Check with your doctor if: □Yes to any of the PAR-Q questions □You are not used to being very active □You are outside the age range listed (15-69) Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Pedometers □Useful for checking your activity level □People who use pedometers tend to have an increase in activity level. □Good motivational tool Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Table 3-2 Physical activity level based on pedometer tracking Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Figure 3-3 A basic pedometer-based stepping program for increasing physical activity Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Principles of Training □Progressive overload □Gradual application of increasing amounts of stress on the body during exercise. □Increase frequency of activity □Increase intensity of activity □Increase time spent on an activity Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Principles of Training □Reversibility □Use it or lose it! □You can lose all your gains within 2 months □Recovery Needed for more intense workouts Rest and repairs Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Principles of Training Continued □Specificity □Training directly affects performance. □Individuality □We all respond to training differently. □Depends on overall health, body type, genes Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

The FITT Formula □Frequency □How often? □Intensity □How hard? □Time □How long? □Type □Which activity? Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Table 3-3 Summary of ACSM FITT guidelines Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

A Complete Workout □Warm-up (5-10 minutes) □Conditioning □Endurance - Cardiorespiratory □Resistance – muscular strength & endurance □Cool-down (5-10minutes) □Stretching □After warm-up or cool-down Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Stretching □Stretching after warm up may reduce performance If your activity requires significant muscular strength and high performance levels. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Table 3-4 Warm-ups and cool-downs summed up Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Ideas for Busy Schedules □Park far away from your destination. □Take the stairs. □Walk during your lunch or breaks. □Stretch while you watch TV. □Walk short distances instead of driving. □Do active chores. □Lose the remote control. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Important Considerations □Clothes and safety gear □Shoes (STRETCH test) □Exercise equipment and facilities □Weather □Heat □Cold □Air quality Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

S-T-R-E-T-C-H □S- wear the same socks as for your activity □T- try them out □R- re-lace the shoes □E- try shoes on at the end of the day □T- 3/8 to ½ inch space □C- comfortable immediately □H- heels should be hugged snugly Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Environmental Conditions - Heat-Related □Physical activity increases body heat levels □Hyperthermia—Abnormally high body temperature that can cause illness or death □Heat exhaustion—A serious condition characterized by dizziness, fainting, rapid pulse, and cool skin □Heat stroke—A life-threatening, medical emergency Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Hydration and Fluid Consumption □Dehydration- excessive water loss □Can lead to inadequate oxygen delivery □Results in lowered blood volume □Creates inability for body to dispel heat □Drink oz 2-3 hours prior to exercise □Drink 7-10 oz min. prior to exercise □Drink enough during exercise to prevent dehydration Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Guidelines for Exercising in the Heat □Take precautions when the temperature is above 80°F or the relative humidity is above 60% □Allow yourself time to acclimate to the heat and keep your body’s fluid levels normal □Modify your program □Use sunscreen if it’s sunny or hazy Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Exercising in the Cold □Hypothermia—Abnormally low body temperature □Frostbite—Can cause permanent damage or loss of a body part due to gangrene □When exercising in the cold □Protect exposed skin □Use a stocking cap to cover your head □Dress in insulating layers of clothing Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Injury Prevention and Management □Blister treatment □Ice or heat for sprains □How to treat sore muscles □Get moving and have FUN! Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.