1. Basic Principles of Physical Fitness
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness

2. Physical Activity and Exercise for Health and Fitness
Physical activity levels have declined.
Healthy People 2010:
More than 55% of U.S. adults do not engage in recommended amounts of activity
25% are not active at all

3. Levels of Physical Activity

4. Physical Activity on a Continuum
Physical activity = any body movement carried out by the skeletal muscles and requiring energy
Exercise = planned, structured, repetitive movement of the body designed to improve or maintain physical fitness
Physical fitness = a set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort

5. Lifestyle Physical Activity
For health promotion:
Expend about 150 calories—equivalent to 30 minutes of brisk walking—on most days
For health promotion and weight management:
Engage in 45–60 or more minutes of activity on most days

6. Moderate Amounts of Physical Activity

7. Exercise to Develop Physical Fitness
Lifestyle physical activity improves health but may not improve fitness
A structured, formal exercise program improves physical fitness and provides even greater health improvements

8. How Much Physical Activity Is Enough?
Moderate-intensity versus high-intensity exercise
Continuous versus intermittent exercise
Low-intensity exercise improves health but may not be very beneficial for improving physical fitness

9. How Much Physical Activity Is Enough?

10. Principles of Training: Adaptation to Stress
The human body adjusts to meet increasing demands placed on it; the greater the demand the greater the adjustment made
Particular types and amounts of exercise are most effective in making the body fit.

11. Specificity—Adapting to Type of Training
The body adapts to the particular type and amount of stress placed on it
To develop a particular fitness component, perform exercises specifically designed for that component

12. Progressive Overload—Adapting to Amount of Training
Placing increasing amounts of stress on the body causes adaptations that improve fitness
FITT principle for overload:
Frequency—How often
Intensity—How hard
Time—How long (duration)
Type—Mode of activity

13. Reversibility—Adapting to a Reduction in Training
Fitness improvements are lost when demands on the body are lowered
If you stop exercising, up to 50% of fitness improvements are lost within 2 months

14. Individual Differences— Limits on Adaptability
Everyone is NOT created equal from a physical standpoint
There are large individual differences in ability to improve fitness, body composition, and sports skills

15. Designing Your Own Exercise Program
Medical clearance
Fitness assessment
Setting goals
Choosing activities for a balanced program
Include activities to develop health-related components of physical fitness

16. Guidelines for Training
Train the way you want your body to change
Train regularly
Get in shape gradually; do not overtrain
Warm up before exercise
Cool down after exercise
Exercise safely

17. Guidelines for Training
Listen to your body
Cycle the volume and intensity of your workouts
Try training with a partner
Train your mind
Add variety and have fun
Keep your exercise program in perspective

18. Choosing a Fitness Center
Convenience
Atmosphere
Safety
Trained personnel
Cost
Effectiveness

19. Health-Related Components of Physical Fitness
Health-related fitness = physical capacities that contribute to health
Five components:

20. Health-Related Components of Physical Fitness
1. Cardio-respiratory endurance = the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity 2. Muscular strength = the amount of force a muscle can produce with a single maximum effort 3. Muscular endurance = the ability of a muscle or group of muscles to remain contracted or to contract repeatedly 4. Flexibility = the ability to move joints through their full range of motion 5. Body composition = the proportion of fat and fat-free mass (muscle, bone, and water) in the body

21. Skill-Related Components of Fitness
Speed
Power
Agility
Balance
Coordination
Reaction time