1. Principles of Physical Fitness
Chapter
Principles of Physical Fitness

2. Principles of Physical Fitness
Physical Activity and Exercise for Health and Fitness
Components of Physical Fitness
Principles of Physical Training: Adaptation to Stress
Designing Your Own Exercise Program

3. Physical Activity and Exercise for Health and Fitness
Almost any kind of physical activity promotes health
Short periods of intense exercise do not compensate for hours of inactivity

4. FIGURE 2.1 Exercise promotes longevity
SOURCE: Adapted from a composite of 12 studies involving more than 200,000 men and women. Wen, M., et al Physical activity and mortality among middle-aged and older adults in the United States. Journal Physical Activity & Health. Published online; Physical Activity Guidelines Advisory Committee Physical Activity Guidelines Advisory Committee Report, Washington, D.C.: U.S. Department of Health and Human Services, 2008.

5. Physical Activity on a Continuum
Body movement carried out by skeletal muscles that requires energy
Exercise:
Planned, structured, repetitive movement intended to improve or maintain physical fitness
Physical activity essential to health, but exercise necessary to improve fitness

6. Physical Activity on a Continuum
Increasing physical activity to improve health and wellness
Healthy adults should perform 150 minutes of moderate intensity aerobic exercise or at least 75 minutes of vigorous intensity exercise per week
Increasing volume and intensity results in additional health benefits

7. Physical Activity on a Continuum
Increasing Physical Activity
Moderate to high intensity resistive exercises promote strength and endurance
Avoid inactivity

8. FIGURE 2.2 Examples of moderate- intensity physical activity
SOURCE: National Heart, Lung, and Blood Institute Why Is Exercise Important? ( retrieved July 30, 2013)

9. Physical Activity on a Continuum
Increasing physical activity to manage weight
66% of Americans carry extra weight
U.S. Department of Health and Human Services:
150 minutes per week of physical activity may not be enough to lose weight
Recommend up to 90 minutes of physical activity per day

10. Physical Activity on a Continuum
Exercising to improve physical fitness
People can obtain greater health and wellness benefits by increasing the duration and intensity of physical activity

11. TABLE 2.2 Physical Activity and Exercise Recommendations for Promoting General Health, Fitness, and Weight Management

12. How Much Physical Activity Is Enough?
Regular physical activity promotes health and protects from chronic diseases
Need physical energy and stamina
Any increase improves health and well-being

13. Cardiorespiratory Endurance
Health-related fitness: Physical capacities that contribute to health
Cardiorespiratory endurance: Ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high intensity; central component of health-related fitness

14. Muscular Strength
Muscular strength: force a muscle produces with single maximum effort
Metabolism: Sum of the vital processes by which food energy and nutrients are made available to and used by the body
Greater muscle mass means higher rate of metabolism
Muscular endurance: Ability of muscle to remain contracted or to contract repeatedly for a long period of time

15. Flexibility
Flexibility: ability to move joints through their full ranges of motion
Fat-free mass: Nonfat component of human body, consisting of skeletal muscle, bone, and water

16. Body Composition
Body composition: Proportion of fat and fat-free mass (muscle, bone, and water) in a body
Somatotype: body-type classification system that describes people as predominantly muscular (mesomorph), tall and thin (ectomorph), or round and heavy (endomorph)

17. Skill (Neuromuscular)-Related Components of Fitness
Skill-related fitness: Complex control of muscles and movement by the brain and spinal column; components include speed, power, agility, balance, coordination, and reaction time

18. Principles of Physical Training: Adaptation to Stress
The human body is adaptable and adjusts to meet increasing demands
Short term adjustments lead to long-term changes and improvements in fitness levels
Physical training: Performance of different types of activities to produce long-term changes and improvements in the body’s functioning and fitness

19. Specificity – Adapting to Type of Training
Specificity: Training principle that states that to develop a particular fitness component, one must perform exercises designed specifically for that component
Well-rounded exercise program should include exercises geared to each component of fitness

20. Progressive Overload
Progressive overload: Training principle that states that placing increasing amounts of stress on the body causes adaptations that improve fitness
As amount of exercise progressively increases, fitness improves

21. Progressive Overload FITT: Frequency Intensity Time (duration)
Type (mode of activity)

22. Reversibility—Adapting to Reduction in Training
Benefits of fitness are reversible
Reversibility: The training principle that states that fitness improvements are lost when demands on the body are lowered.
If a person stops exercising, 50% of fitness improvements are lost within 2 months

23. Individual Differences – Limits on Adaptability
There are large differences in our ability to improve fitness and perform skills
Specific genes influence body fat, strength, and endurance

24. Designing Your Own Exercise Program
Getting Medical Clearance
Exercise stress test: involves analysis of changes in electrical activity in the heart from an electrocardiogram (EKG or ECG) taken during exercise; used to determine if any heart disease is present and to assess current fitness level
Graded exercise test (GXT): exercise test that starts at an easy intensity and progresses to maximum capacity

25. Designing Your Own Exercise Program
Assessing yourself
Assess current level of fitness for each of the five fitness components
Setting goals
Think carefully about overall goals, and be clear why you are starting a program

26. Designing Your Own Exercise Program
Choosing activities for a balanced program
Combine active lifestyle with systematic exercise program
Develop cardiorespiratory endurance through activities that involve continuous rhythmic movements of large-muscle groups

27. Designing Your Own Exercise Program
Balanced program
Develop muscular strength and endurance through resistance training or calisthenics
Develop flexibility by stretching major muscle groups regularly
Develop healthy body composition through sensible diet and regular exercise

28. FIGURE 2.3 Physical activity pyramid

29. Designing Your Own Exercise Program
Guidelines for training
Train the way you want to change
Train regularly
Start slowly, and get in shape gradually
Beginning phase
Progress phase
Maintenance phase
Increase duration and frequency before increasing intensity

30. Designing Your Own Exercise Program
Guidelines for training
Warming up can decrease your chances of injury
Cooling down after exercise restores circulation to its normal resting level
Exercise safely
Overloading your muscles and joints can lead to serious injury, so train within your capacity

31. Designing Your Own Exercise Program
Guidelines for training
Listen to your body, and get adequate rest
Cycle the volume and intensity of your workouts
Vary your training activities
Try training with a partner

32. Designing Your Own Exercise Program
Guidelines for training
Train your mind
Fuel your activity appropriately
Have fun
Track Your progress
Keep your exercise program in perspective

33. FIGURE 2.5 Progression of an exercise program
SOURCE: Progression data from American College of Sports Medicine ACSM’s Guidelines for Exercise Testing and Prescription, 8th ed. Philadelphia: Lippincott Williams and Wilkins