1. Chapter 3 FUNDAMENTALS OF PHYSICAL FITNESS

2. COMING UP IN THIS CHAPTER
Define physical activity, physical fitness, and exercise
Identify the benefits of physical activity and fitness
Become familiar with the various components of health and skill fitness
Survey methods of assessing fitness and assess your own fitness level
Apply key training principles
Adapt a fitness program to different environmental conditions

3. Physical Fitness, Physical Activity, and Exercise
Does all activity count as exercise?
Not exactly
Physical fitness: ability to carry out tasks with vigor and alertness
Physical activity: any movement of the body
Exercise: a subset of physical activity
Repetitive body movement that has been planned and structured

4. Physical Fitness, Physical Activity, and Exercise
Will I really lose years of my life if I’m unfit?
Yes, both physical activity and physical fitness are linked to longer and healthier lives

5. Physical Fitness, Physical Activity, and Exercise
Is there any point in exercising if I can’t become super-fit?
Absolutely
Any increase in physical activity will increase your health and fitness

6. Figure 3-1 Physical activity, exercise, and physical fitness

7. Table 3-1 Benefits of physical activity

8. Physical Fitness, Physical Activity, and Exercise
Isn’t the “couch potato” thing overblown? I seem to see more people exercising all the time.
More than half of all American adults don’t engage in much activity during their leisure time

9. Figure 3-2 Rates of regular leisure-time physical activity among Americans

10. Types of Fitness
Fitness components are typically divided into two major categories:
Health-related fitness: components have a direct effect on health status, disease risk, and day-to-day functioning
Skill-related fitness: components or attributes influence performance level in various activities and are less directly related to health

11. Skill-Related Fitness
How is skill related to fitness?
Agility—change direction in quick and precise manner
Balance—maintain equilibrium
Coordination—synchronize multiple movement patterns in a sequenced, controlled movement
Power—exert maximum force in minimum time
Reaction time—time between stimulus and response
Speed—perform a movement in a short period of time

12. Health-Related Fitness
I’m terrible at sports and have no interest in them. Are there other ways to be fit and healthy?
Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Body composition

13. Health-Related Fitness
Cardiorespiratory Endurance
Ability of the circulatory and respiratory systems to sustain physical activity by supplying oxygen to working muscles
Developed through aerobic activities
Brisk walking
Jogging
Swimming
Cycling

14. Health-Related Fitness
Muscular Strength
Ability of a muscle or group of muscles to generate or apply force
Developed through activities that increase muscular strength and endurance
Weight training
Muscular Endurance
Ability of a muscle or group of muscles to sustain an effort for an extended period of time
Like strength, it requires resistance exercises

15. Health-Related Fitness
Flexibility
The ability of a joint to move through its full range of motion
Best maintained through stretching
Body Composition
The makeup of your body
Relative amounts of muscle, fat, bone, and other vital tissues
Affected by diet and various types of physical activity

16. Assessing Physical Activity and Fitness
Is it safe for anyone to exercise?
It is important to know your current fitness status before beginning a fitness program
Physical Activity Readiness Questionnaire (PAR-Q) (Lab Activity 3-1)
Check with your doctor if:
You answered yes to any of the PAR-Q questions
You are not used to being very active
You are outside the age-range listed (15–69)

17. Medical Clearance
My mother-in-law has arthritis in her knees. Is she supposed to do any exercise?
Yes, although it may need to be modified
Physical activity can be beneficial to those with arthritis
She should check with health care provider

18. Assessing General Physical Activity Levels
What do sedentary and active actually mean? I’m busy all the time, so I feel really active.
There is no technique that is both simple and precise to judge your overall level of physical activity
Pedometers can provide an approximate measure
Useful for checking your activity level
People who use pedometers tend to have an increase in activity level; they can be a good motivational tool

19. Table 3-2 Physical activity level based on pedometer tracking

20. Figure 3-3 A basic pedometer-based stepping program for increasing physical activity

21. Principles of Training
How do I improve my fitness level?
Progressive overload: over time, performance is increased by gradually increasing the overload
Gradual application of increasing amounts of stress on the body during exercise
Overload must be increased gradually

22. Figure 3-4 Progressive Overload

23. Principles of Training
Is there a limit on how fit a person can be?
Yes, human physiology has limits that are influenced by genetics and training

24. Reversibility If I stop exercising for a while, will I lose fitness?
Reversibility: Use it or lose it!
You can lose all your gains within 2 months

25. Recovery Is it harmful to my fitness if I work out every day?
With increase in activity comes the need for rest and recovery
Recovery: the time needed by the body to rebuild and improve tissues weakened from increased activity (overload)

26. Specificity
What kinds of activities do I need to do to increase fitness?
The effects of training are directly related to the type of activities in which you participate
Specificity: the body will adapt to the specific types and amounts of stress placed on it

27. Individuality
Could everyone be as fit as an Olympic athlete , if they worked hard enough?
We all respond to training differently
Our response depends on overall health, body type, genes, and other factors

28. The FITT Formula
The FITT formula principles can form a foundation for any exercise program
Frequency
Intensity
Time
Type

29. Frequency: How Often How many times per week should I work out?
Depends on the component you are training, your goals, and your current fitness level
Affected by other aspects of the FITT formula
ACSM guidelines:
Cardiorespiratory endurance training: 3–5 days/week
Muscle-fitness training: 2–3 days/week
Flexibility training: 2–3 days/week

30. Intensity: How Hard How do I know if my workout is hard enough for me?
You must do more than you’re used to doing— trying to reach your target zone and threshold
Target zone: the ideal intensity for achieving maximum benefit from the activity
Threshold: the minimum intensity for achieving specific fitness benefits
Intensity is measured differently for various fitness components

31. Figure 3-5 Target zone for training intensity.

32. Time: How Long How long should I exercise, per day and per week?
This depends on the fitness components and intensity you choose, the design of your program, and your goals

33. Type: Choice of Activities
What is the best kind of exercise?
What is the best fitness program?
In FITT, type refers to the kind of activity
The best type of exercise for you is based on the fitness component and the goals related to that component
The best fitness program for you depends on what you want to accomplish

34. Table 3-3 Summary of ACSM FITT Guidelines

35. Putting Together a Complete Workout
What does a complete workout look like?
Phases of a workout:
Warm-up (5–10 minutes)
Low-intensity activity
Conditioning
Endurance—cardiorespiratory
Resistance—muscular strength and endurance
Cool-down (5–10minutes)
Slower-paced activity
Stretching, after warm-up or cool-down

36. Warm-Up and Cool-Down
Why do I sometimes feel a bit dizzy after exercise?
This is related to shifts in blood flow and changes in blood vessels that occur during exercise
You must properly warm up and cool down
Warm-up: 5–10 minutes of low-intensity activity that prepares the body for exercise
Cool-down: 5–10 minutes of slower-paced activity that helps the body transition to a normal resting state

37. Table 3-4 Warm-Ups and Cool-Downs Summed Up

38. Putting Together a Complete Program
What is the best weekly exercise routine for health?
Investigate the different ways to plan a routine
Examples are given in Figure 3-6

39. Figure 3-6 Sample fitness program design—Example 1

40. Figure 3-6 Sample fitness program design—Example 2

41. Figure 3-6 Sample fitness program design—Example 3

42. Putting Together a Complete Program
I don’t exercise at all, and I’m crazy busy. Does any amount of activity help, even five minutes?
Yes, any activity is better than none
Be active during your daily routine
Park far away from your destination
Take the stairs
Walk during your lunch or breaks
Stretch while you watch TV
Walk short distances instead of driving
Do active chores

43. Other Considerations When You’re Starting a Fitness Program
Clothes and safety gear
Exercise equipment and facilities
Weather
Heat
Cold
Air quality

44. Clothing and Safety Gear
Are some kinds of clothes really better for exercising than others, or is it all just a sales gimmick?
Loose-fitting, comfortable clothing is probably sufficient
Wicking properties
Light-colored/reflective clothes at night

45. Clothing and Safety Gear
Do I need different shoes for different activities? That’s way too expensive.
Probably not
Get a good shoe that will meet your needs

46. Clothing and Safety Gear
Do knee pads help that much? I think they look goofy.
Yes, for some activities safety equipment is necessary
Common safety equipment includes:
Elbow and wrist guards, and knee pads
Helmets
Eye protection
Mouth guards
Athletic supporters/cups
Sports bras

47. Exercise Equipment and Facilities
What’s the best type of home exercise equipment?
Equipment that you will use
Research your options
Consider your personal preferences

48. Exercise Equipment and Facilities
Should I join a gym?
Things to consider:
Location and hours
Environment
Equipment and classes
Staff
Amenities
Cost and policies
Trials offered

49. Table 3-5 Popular Home Exercise Equipment Options

50. Table 3-6 Free and Low-Cost Exercise Alternatives

51. Weather Is exercising in hot and humid conditions unsafe?
Consider the heat index
Exercise during a cooler part of the day
Wear appropriate clothing
Wear a light-color hat and sunglasses
Consider safety gear
Use sun-screen
Take frequent breaks and stay hydrated

52. Figure 3-7 Heat index

53. Weather
How much water should I drink during a workout? Are sports drinks a good option?
It is best to develop a personal hydration plan that fits your sweat rate, exercise intensity, and environmental conditions
For workouts of less than an hour, water is best
For long or particularly intense workouts, sports drinks can replace sodium, potassium, and other electrolyte loss

54. Table 3-7 Hydration Recommendations for Exercise

55. Weather Is it bad for you to run in cold air?
It is safe for most, but it could be a problem for some with high blood pressure or other heart-related problems
Dress in layers
Be aware of the wind chill index, or wind chill factor

56. Figure 3-8 Wind chill index

57. Table 3-8 Temperature-Related Problems, Signs, and Treatments

58. Air Quality Can I exercise on smoggy days?
Special precautions may be necessary
The air quality index (AQI) rates daily air quality and indicates if there is a risk to health
Measures five different pollutants

59. Air Quality Tips for exercising in areas with poor air quality:
Avoid congested streets
Work out in the early morning or late evening
Avoid combinations of high temperatures, high humidity, and high AQI
Exercise indoors if possible
Exercise at a lower intensity if needed
Seek medical attention if you have difficulty breathing or other symptoms

60. Injury Prevention and Management
If a person is not physically active at all but would like to be, what is the best way to start?
Start slowly
Research what activity would be right
Choose activities appropriate for your fitness level
Increase activity duration before switching to activities that take more effort
Use correct safety gear and choose safe place
See health care provider if necessary

61. Injury Prevention and Management
Is ice or heat better for a sprain? And what can I do about sore muscles?
Ice is often the best initial treatment for a sprain
Prevention is always best
Most exercise injuries are caused by overuse
Massage sore muscles gently
Engage in low-intensity movement
Take an over-the-counter pain medication

62. Table 3-9 Common Activity-Related Injuries