Basic Principles of Physical Fitness

Chapter 2

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

Physical Activity and Exercise for Health and Fitness

Levels of physical activity have declined in recent years and remain low for all Americans

The Centers of Disease Control and Prevention (CDC) reported the following:33% participate in some leisure activityAbout 28% of Americans report exercising

vigorously for 10 minutes 3 times per week.25% are physically inactive39% of Americans with graduate degrees

exercise compared to only 78% of high school dropouts

Percentage of adult Americans reporting no leisure-time physical activity

Increasing Physical Activity to Improve Health and Wellness

2010: the U.S. Surgeon General issued The Surgeon General’s Vision for a Healthy and Fit Nation.

2008: The U.S. Dept. of Health and Human Services, Physical Activity Guidelines for Americans recommends the following:

150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous-intensity aerobic exercise, per week

Increase the volume and intensity of an exercise for more health benefits

Healthy adults should do resistive exercises at least twice a week

Examples of moderate physical activity:• Brisk walking• Dancing• Swimming• Cycling• Yard work

Example of vigorous exercise: jogging

Moderate Amounts of Physical Activity

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

How Much Physical Activity Is Enough?

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

Health-related Components of Physical Fitness

There are 5 areas of fitness which help establish health benefits

Health-related fitness helps you withstand physical challenges and protects you from diseases

The 5 components:Cardiorespiratory FitnessMuscular StrengthMuscular EnduranceFlexibilityBody Composition

Cardiorespiratory Fitness

Ability to perform prolonged, large muscle, dynamic exercise at moderate to high levels of intensity. Depends on the ability of the lungs to deliver oxygen from the

environment to the bloodstream and the efficiency of the heart and nervous system

Cardiorespiratory fitness improves: The heart pumps more blood per heartbeat Resting heart rate slows Blood volume increases Blood supply to tissue improves The body can cool itself better Resting blood pressure decreases Metabolism in skeletal muscle is enhanced In older adults, levels of antioxidant chemicals are increased and

lowers oxidative stress Cardiorespiratory endurance exercise examples:

Walking Jogging Cycling Aerobic dancing

Muscle Strength and Endurance

Muscular Strength is the amount of force a muscle can produce in a single maximum effort

Muscular Endurance is the ability to resist fatigue and sustain a given level of muscle tension for a given time.

Benefits include:

Increased body mass Increased metabolismReduced effects of sarcopenia Increases antioxidant enzymes and lowers oxidative

stress in older adults Increased bone density Improved self-confidence and ability to manage stress Improved posture and reduction of low back pain

Flexibility

The ability to move the joints through their full range of motion

Flexibility is affected by many factors such as joint structure, length and elasticity of connective tissue, and nervous system activity.

Flexibility is needed in everyday routines.

Benefits include:

Lowered risk of back injuriesPromotion of good posture and decreased

risk of other joint injuriesReduction in age-related stiffness

Body Composition

The proportion of fat and fat-free mass (muscle, bone, and water) in the body

Healthy body composition is comprised of high levels of fat-free mass and an acceptable low level of body fat.

The relative amount of body fat a person has does have an impact upon overall health and fitness.

Too much body fat could have the following effects:Heart disease Insulin resistanceHigh blood pressureStroke Joint problemsType II Diabetes

The best way to lose fat is through exercise and a sensible diet.

• Blood vessel inflammation

• Gallbladder Disease

• Cancer

• Back pain

• Premature death

Skill-Related Components of Fitness

SpeedPowerAgilityBalanceCoordinationReaction time

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

Progressive Overload—Adapting to Amount of Training

Placing increasing amounts of stress on the body causes adaptations that improve fitness; progression is critical

FITT principle for overload: Frequency—How oftenIntensity—How hardTime—How long (duration)Type—Mode of activity

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

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

Designing Your Own Exercise Program

Medical clearance Men under the age of 40 and women under 50:

exercise is probably safe PAR-Q GXT

Assessing yourself Assess you fitness level for all 5 health-related

fitness components

Set goals: Specific, Measurable, Attainable, Realistic, Time (SMART)

Choose activities for a balanced program

Physical Activity Pyramid

Benefits of Different Types of Programs

Guidelines for TrainingTrain the way you want your body to

changeTrain regularlyStart slowly, and get in shape

gradually; do not overtrainWarm up before exerciseCool down after exerciseExercise safely

Guidelines for Training Listen to your body, and get adequate rest Cycle the volume and intensity of your

workouts Try training with a partner Vary your activities Train your mind Fuel your activity appropriately Have fun Track your progress Keep your exercise program in perspective

Progression of an Exercise Program: Get in Shape Gradually

Amount of Exercise for Fitness Benefits

Choosing a Fitness CenterConvenienceAtmosphereSafetyTrained personnelCostEffectiveness

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Wellness Worksheet Assignment

Chapter 2 Connect Worksheet is due on Wednesday, September 12th, no later than 11:59PM.

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