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Chapter 2: Part A
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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 Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education
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Levels of Physical Activity Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education
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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 Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education
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Lifestyle Physical Activity For health promotion: Expend about 150 calories—equivalent to 30 minutes of brisk walking—on most days On average 1 mile = 100 calories (run vs. walk) For health promotion and weight management: Engage in 45–60 or more minutes of activity on most days Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education
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Moderate Amounts of Physical Activity Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education
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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 Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education
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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 Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education
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How Much Physical Activity Is Enough? Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education
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Health-Related Components of Physical Fitness Health-related fitness = physical capacities that contribute to health Five components: 1. Cardio-respiratory endurance 2. Muscular strength 3. Muscular endurance 4. Flexibility 5. Body composition Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education
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Skill-Related Components of Fitness Speed Power Agility Balance Coordination Reaction time Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education
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First steps to Fitness! Creating a plan starts with assessing what you do already! Get medical clearance = #1! Why do you want to be fit? How frequently do you engage in PA? How long will it take you to get fit? Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education
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Importance of PF 20 Question Scale: 5 = Extremely important 4 = Very important 3 = Important 2 = Not so important 1 = Of little concern Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education
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Evaluating your score Extremely Important ____ x 5 = _____ Very important ____ x 4 = _____ Important _____ x 3 = _____ Not so important _____ x 2 = ____ Of little concern _____ x 1 = _____ Total = _____ Scores: 100-85, 84-70, 69-50, 49-35, 34-29 How important is fitness to you? Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © McGraw-Hill Higher Education
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