1. Basic Concepts of Fitness
Chapter 7
Basic Concepts of Fitness

2. Importance of Physical Activity
Regular physical activity is critically important for all ages
Research demonstrates all individuals can benefit from exercise
Regular activity has been shown to reduce morbidity and mortality
(U.S. Dept. of Health and Human Services, 2002)
Hypokinetic diseases: illnesses related to the lack of physical activity

3. Physical Fitness
Physical fitness is the ability to meet all the ordinary demands of life without becoming tired and to respond to extra demands when necessary

4. Types of Fitness Health fitness Motor-performance fitness
Important for prevention and remediation of disease and illness
Motor-performance fitness
Important in sport performance and job performance
Wellness is about achieving a high quality of life and a continuing sense of physical and psychological well-being

5. Components of Health Fitness
Body composition
Cardiovascular endurance
Flexibility
Muscular endurance
Strength

6. Percentage of lean body mass and fat body mass
Body Composition
Percentage of lean body mass and fat body mass

7. CV Endurance
Efficient use of the heart, blood vessels, and lungs.

8. Medical benefits
Potential of preventing circulatory and heart diseases
Means of caloric expenditure: 5 cals. Per liter of Oxygen, approximately 100 cals. Per mile
Improving work efficiency

9. Flexibility
Range of movement within a joint and its specified muscle group

10. Strength
The capacity to exert force against resistance in one max. effort.
Anaerobic training.

11. Muscular Endurance Force against sub maximal resistance.
Anaerobic training.
Number of sit ups per minute.

12. Components of Motor Performance Fitness
Reaction time
Speed
Agility
Balance
Coordination
Power

13. Dose-Response Debate on Aerobic Exercise
What “dose” of exercise is necessary to achieve benefits?
Intensity in an aerobic sense; target heart rate (Example: 220 – age x 70% = target heart rate zone)
Duration refers to the amount of time spent performing aerobic work; minutes is recommended
Frequency refers to how often you should exercise; 3-5 times a week is recommended

14. Health Benefits Associated with Physical Activity
Reduction of blood pressure
Decreased risk of CHD
Boosted immune system
Controls body fat gains
Reduction in osteoporosis
Decreased risk of cancer
Gains in cognitive function
Reduction of depression
Reduction of osteoarthritis
Lowers mortality

15. Social Gradient in Health and Fitness
Refers to the socioeconomic impact on health and fitness
Hypothesis states that relative social and economic deprivation within societies accounts for higher or lower health
Wilkerson (1994) states where income inequality is less, life expectancy is higher
People in lower socioeconomic groups have less access to nutritious food and information about food
Unhealthful settings cannot support physical activity involvement

16. Fitness Training Concepts
Specificity: to produce a desired effect
Progressive overload: load creates a conditioning effect
Recovery time: muscles need a period of time for recovery
Intensity: refers to the load of exercise bout
Duration: length of an exercise session

17. Health Fitness Training Concepts
Interval training
Anaerobic exercise
Strength training
Amount of resistance
Number of reps
Number of sets
Number of workouts per week

18. Strength Training Principles
Range of motion around a joint
Two types:
Static
Dynamic: isotonic and isokinetic

19. Informal Methods of Measuring Fitness
Checking resting pulse rate
Checking recovery pulse rate
Keep distance and time recordings