PHYSICAL FITNESS FOR LIFECHAPTER 1

Understanding Fitness Principles

Learning ObjectivesFound on Page 1 of Textbook

2008 Age-Adjusted Estimates of the Percentage of Adults† with Diagnosed Diabetes CDC

DIABETES BELT Center for Disease Control and Prevention

2008 Age-Adjusted Estimates of the Percentage of Adults† Who Are Obese CDC

2008 Age-Adjusted Estimates of the Percentage of Adults† Who Are Physically Inactive CDC

2008 Age-Adjusted Estimates of the Percentage of Adults† Who Are Diagnosed Diabetes, who are Obese CDC, and Who Are Physically Inactive in Georgia CDC

Diabetes

Obesity

Physical Inactivity

What does it actually mean to be fit anyway”? Lily

Physical Fitness, Physical activity, Exercise and METS

MET=Metabolic Equivalent=3.5 ml oxygen per kg of body weight per minute

1 milliliter (ml) = 0.0338140565 Fluid Ounces1 liter= 1000 ml1 kilogram (kg) = 2.2 pounds (lbs)

I.E. A 220 pound male would weigh 100 kilograms.

Mr. White’s definition of Exercise

Planed, organized or managed physical activity that is done to improve one or more of the five health components of physical fitness

Mr. White’s definition of Physical Fitness:

Being Physically Fit means having good scores as measured in accepted assessments in each of the five health related components of physical fitness.

THE FIVE HEALTH-RELATED COMPONENTS OF FITNESS PAGES 3-4

• CARDIORESPIRATORY Endurance• MUSCULAR Strength• MUSCULAR Endurance• FLEXIBILITY• BODY Composition

SKILL RELATED COMPONENTS OF PHYSICAL FITNESS Pages 4-5

• Agility• Balance• Coordination• Power• Speed• Reaction Time

TRAINING vs. PRACTICE

What is done to improve 5 health related components + power& speed?

Training =

What is done to improve skill related components of fitness + speed & power?

Practice=

PRINCIPLES OF FITNESS or EXERCISE TRAINING page 5

Explains =

Informs =

“I tried to do to much and ended up getting injured. How do I keep from doing the same thing this time. “ Lily

PRINCIPLES OF FITNESS or EXERCISE TRAINING page 5-7

• OVERLOAD Training effects Dose-Response Diminished Returns

• PROGRESSION• SPECIFICITY• REVERSIBILITY• INDIVIDUALITY• REST Overtraining

FITT FORMULA FOR DESIGNING (PRESCRIBING) EXERCISE PROGRAMS page 9

FREQUENCY =

INTENSITY =

TIME =

TYPE =

“How much exercise do I really need?” Lily

American College of Sports Medicine and American Heart Association Recommendation for Adults 18-65 years = page 10

EXERCISE SAFETY page 11

• WARM-UP• COOL-DOWN or WARM DOWN• LEARN APPROPRIATE SKILLS• CONSUME water energy• SELECT APPROPRIATE footware clothing

Case Study page 15

Lily

“I’ve started jogging again! I’m back to jogging 30 minutes twice a week and thinking of bumping things up to three times a week. I’m hoping to eventually work my way up to jogging 45 minutes straight, each time I go out. I’m not tempted to run a 10k again any time soon, but if I can keep this new routine going, maybe I’ll be ready for a 5k-without hurting my knees this time.”

Describe Lily’s routine using the FITT formula?

Advise Lily on things she should do or consider in order not to end up injured?

PHYSICAL FITNESS FOR LIFECHAPTER 1Understanding Fitness Principles

Prepare for exam by working study questions 1-10 on page 17