1. Chapter 11: Physical Activity
Personal Health: Perspectives and Lifestyles (4th Edition)
Floyd, Mimms, & Yelding
Prepared by: Amy Rowland, Ph.D.

2. Chapter Objectives Define physical activity and physical fitness
Explain several physical and psychological benefits of fitness
Explain the FITT formula and its components
Explain the three phases of an exercise session

3. Chapter Objectives
Explain the principles of overload, progression, specificity, and reversibility
Explain the PRICE injury treatment concept
List safety precautions to take when exercising
Be able to design a personal exercise program

4. Physical Activity
Physical activity-bodily movement produced by skeletal muscles that requires an expenditure of energy and has health benefits
Includes walking, bicycling, and working around the house or yard

5. Physical Fitness
Physical fitness is the general capacity to adapt and respond favorably to physical effort
Health-related fitness-five components are: body composition, cardiovascular endurance, muscular flexibility, muscular strength, and muscular endurance

6. Benefits of Fitness
Physical benefits include reduced risk for high blood pressure, coronary heart disease, ulcers, low back pain, atherosclerosis, diabetes

7. Benefits of Fitness
Psychological benefits include energy, stress management, improved quality of life

8. Benefits of Fitness
Insert Figure 11.3 here

9. Training Principles FITT Frequency Intensity
How many days per week a person exercises
Intensity
How hard a person works

10. Training Principles FITT Time (duration)
the length of the exercise session
Type of Activity (specificity)
Cardiorespiratory endurance, flexibility, and muscular strength and endurance

11. Training Principles
Insert Figure 11.4

12. Phases of Exercise Warm-Up Aerobic Activity Cool down
Five minutes of walking briskly followed by five minutes of stretching
Aerobic Activity
Continuous, working the major muscle groups for minutes
Cool down
Five to ten minutes at a comfortable pace (heart rate should be below 120 beats per minutes)

13. Training Principles Overload Progression Specificity
Body must be subjected to more stress
Progression
Additional stress must be added once adaptation has occurred
Specificity
Overload must be specific to desired outcome

14. Training Principles Retrogression Reversibility
Plateaus occur after body has adapted to overload
Reversibility
If exercise is stopped improvements will be lost
Slow and gradual exercise
Begin slowly and consistently because the body requires time to adjust to changes in lifestyle

15. Cardiorespiratory Endurance
This is the single most important component of health-related fitness
Refers to the ability of the heart, lungs, and blood vessels to deliver blood and nutrients to the cells to meet the demands of aerobic physical activity
Examples include jogging, brisk walking, cycling, and stairclimbing

16. Cardiorespiratory Endurance
Intensity of a cardiorespiratory exercise session can be determined by calculating target heart rate or by using the rate of perceived exertion scale
Assessment of cardiorespiratory fitness can be done by distance runs (12 minute or 1.0 to 1.5 miles), step tests, and walking tests

17. Flexibility
Refers to the ability of a joint to move freely through its full range of motion
Depends on factors such as genetics, age, gender, occupation, posture, body composition, and musculoskeletal differences
Benefits include prevention of injuries, relaxation, relief of soreness after exercise, relief of muscle strain, improved posture, and improved athletic performance

18. Flexibility Types of stretching:
Static or slow-sustained
Ballistic or dynamic
Proprioceptive neuromuscular facilitation (PNF)
Flexibility can be assessed using the total body rotation test or the modified sit and reach test

19. Muscular Strength and Endurance
Muscular strength is the absolute maximum weight that can be lifted, pulled, pressed, or pushed in one effort
Muscular endurance refers to the ability of the muscles to exert force repeatedly for an extended period
One should train the major muscle groups of the body

20. Muscular Strength and Endurance
Insert Figure 11.8

21. Muscular Strength and Endurance
Assessment of strength and endurance
Tests should be specific to the angle of the joint at which movement occurs
Some examples are abdominal crunches, modified pull-up, push-up, flexed arm hang)

22. Treatment of Injuries (PRICE)
Protect to prevent additional injury
Rest for a few days
Ice for 10 to 20 minutes every two hours
Compression to reduce swelling
Elevation to reduce internal bleeding

23. Safety Precautions Avoid busy streets
Wear light-colored clothing or reflective gear at night
Walk or run against the traffic/bike with the traffic
Dress appropriately for the weather
Don’t use headphones on the street
Exercise with friends
Carry identification

24. Fitness Products and Facilities
Use the following guidelines when selecting fitness equipment
Investigate equipment before purchasing; ask questions and shop around
Make sure equipment is safe
Test-drive equipment before you buy it
Don’t be in a hurry
Buy quality equipment (or wait until you can afford it)
Buy according to your needs and buy equipment you will continue to use

25. Fitness Products and Facilities
Before joining a health club, consider the following:
Location and hours of operation
Individual concerns
Stress test
Facility and equipment
Qualified and certified personnel

26. Fitness Products and Facilities
Before joining a health club, consider the following
Membership
People
Visit
Drugs
Check it out

27. Health and Physical Activity Prescription
When planning a physical activity program, consider the following
Goals and objectives
Medical readiness
Attire
Present level of health and fitness
Written plan
Time and convenience
Components

28. Health and Physical Activity Prescription
When planning a physical activity program, consider the following
Nutrition
Drugs
Stress management activities
Flexibility
Enjoyment and motivation
Cost
Rewards

29. Health and Physical Activity Prescription
Insert Figure 11.11