1. Understanding Fitness Principles Copyright © 2009 Pearson Education, Inc. 2

2. Objectives Identify the three primary levels of physical activity and describe their benefits. Describe the five health-related components of fitness. Identify the six skill-related components of fitness. Explain the principles of overload, progression, specificity, reversibility, individuality, and recovery.

3. Copyright © 2009 Pearson Education, Inc. Objectives, continued Describe how much physical activity is recommended for optimal health and wellness. Identify individual attributes that should be taken into account before starting a fitness program. Discuss strategies for beginning to design your own individualized fitness program.

4. Copyright © 2009 Pearson Education, Inc. Definitions 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 improve or maintain one or more components of fitness

5. Copyright © 2009 Pearson Education, Inc. The Three Primary Levels of Physical Activity Physical activity is often measured in MET levels (metabolic equivalents) One MET = resting or sitting quietly METS are grouped into three activity categories: Lifestyle/light (< 3 METS) Moderate (3–6 METS) Vigorous (6+ METS)

6. Copyright © 2009 Pearson Education, Inc. Examples of Physical Activity Levels

7. Copyright © 2009 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.

8. Copyright © 2009 Pearson Education, Inc. The Six Skill-Related Components of Physical Fitness Agility Balance Coordination Power Speed Reaction Time

9. Copyright © 2009 Pearson Education, Inc. The Principles of Fitness The Overload Principle: In order to see gains in fitness, the amount of training should exceed what your body is used to. Training Effect and Adaptation: Consistent overloads will bring about adaptation, or changes, as a result of training. Dose-Response: 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 its limit.

10. Copyright © 2009 Pearson Education, Inc. Overload Principle

11. Copyright © 2009 Pearson Education, Inc. The Principles of Fitness Principle of Progression To effectively increase fitness, you must apply an optimal overload level within a certain time period. 10 Percent Rule: Increase your training frequency, intensity, or duration by no more than 10% per week. Principle of Specificity Improvement in a body system (e.g., cardiorespiratory) will occur only if that specific system is targeted in training.

12. Copyright © 2009 Pearson Education, Inc. The Principles of Fitness Principle of Reversibility “Use it or lose it.” Fitness levels must be maintained or they will revert. Principle of Individuality Training results will vary from person to person. Rest and Recovery (Principle of Recuperation) Your body needs time to recover between training sessions. Overtraining can result in fatigue and soreness.

13. Copyright © 2009 Pearson Education, Inc. How Much Exercise Is Enough? Reliable Resources for Information on Recommended Activity Levels Government Agencies – Surgeon Gen. or CDC Professional Organizations – ACSM, AMA, NASPE Reputable Private Organizations – AHA, ACS Physical Activity Pyramid A visual summary of minimal activity and exercise guidelines.

14. Copyright © 2009 Pearson Education, Inc. The Physical Activity Pyramid

15. Copyright © 2009 Pearson Education, Inc. How Much Exercise Is Enough? 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.

16. Copyright © 2009 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 activities appropriately from your personal starting point.

17. Copyright © 2009 Pearson Education, Inc. Individual Factors for a Fitness Program Disabilities Fitness can be incorporated into daily life via adaptive courses, equipment, instruction, and/or facilities. Special Health Concerns Pregnancy, asthma, heart disease, hypertension, and diabetes all require medical supervision.

18. Copyright © 2009 Pearson Education, Inc. Getting Started Be deliberate and informed. Think about your motivations, goals, and needs. Select the best activities to meet your needs, and apply the FITT formula to help you plan them. Make a conscious long-term commitment. Complete Lab 2.1 & 2.3.