1. CHAPTER TWO Physical Activity and Exercise for Health and Fitness

2. Physical Activity and Exercise Physical Activity  Body movement requiring energy Exercise  Subset of physical activity  Planned, structured used to increase or maintain fitness

3. Physical Activity and Exercise Increased health benefits (ACSM)  At least 30 min. of moderate physical activity  Walking 3 mph  Mowing  Sweeping  Golf  Everyday is preferable  May not increase physical fitness  May not be enough to prevent weight gain

4. Physical Activity and Exercise Increased physical fitness (ACSM)  Moderate to vigorous physical activity  Walking 4.5 mph  Jog 5 mph  Soccer  Tennis - Singles

5. Health-related Components of Fitness Cardiorespiratory Endurance  Core  Prolonged, large muscle exercises  Moderate to high intensity  Heart, lungs, and vessels delivering oxygen  Aerobic

6. Health-related Components of Fitness Muscular Strength  Amount of force a muscle can exert  Metabolism  Anaerobic

7. Health-related Components of Fitness Muscular Endurance  Sustain a contraction or contract repeatedly  Daily life activities  Anaerobic

8. Health-related Components of Fitness Flexibility  Joints move through a full ROM  Daily life activities  Very often over looked

9. Health-related Components of Fitness Body composition  Fat to fat free mass (muscle, bone and water)  Sometimes not listed as a component of fitness  Poor body composition associated with many lifestyle diseases

10. Training Principles Specificity  Specifically designed for a component Progressive Overload  Gradually work muscles at work loads greater than accustom Reversibility  Body will adjust to lower levels of activity  50% loss within 2 months Individual Differences  Everyone is different with what their body is capable of doing

11. FITT Principle Frequency Intensity Time (Duration) Type (Mode)

12. Training Guidelines Train toward your desired change Train regularly Start out slow Incorporate a warm-up Incorporate a cool-down Be safe Listen to your body Rest Use interval training and variety Use the “Buddy” principle Train your mind Eat well Enjoy!