Basic Principles of Physical Fitness HEALTH Chapt. 4.
-
Upload
alannah-sims -
Category
Documents
-
view
217 -
download
1
Transcript of Basic Principles of Physical Fitness HEALTH Chapt. 4.
![Page 1: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/1.jpg)
Basic Principles of Physical Fitness
HEALTH Chapt. 4
![Page 2: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/2.jpg)
Physical Activity and Exercise for Health and Fitness
Physical activity levels have declinedHealthy People 2010:
More than 55% of U.S. adults do not engage in recommended amounts of activity
25% are not active at all
![Page 3: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/3.jpg)
Levels of Physical Activity
![Page 4: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/4.jpg)
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
![Page 5: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/5.jpg)
Lifestyle Physical Activity
For health promotion: Expend about 150 calories—equivalent to
30 minutes of brisk walking—on most days For health promotion and weight
management: Engage in 60 or more daily minutes of
activity to prevent unhealthy weight gainEngage in 60-90 daily minutes of activity
to sustain weight loss
![Page 6: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/6.jpg)
Moderate Amounts of Physical Activity
![Page 7: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/7.jpg)
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
![Page 8: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/8.jpg)
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
![Page 9: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/9.jpg)
How Much Physical Activity Is Enough?
![Page 10: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/10.jpg)
Health-Related Components of Physical Fitness
Health-related fitness = physical capacities that contribute to health
Five components:
1. Cardiorespiratory endurance = the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity
![Page 11: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/11.jpg)
Health-Related Components of Physical Fitness
2. Muscular strength = the amount of force a muscle can produce with a single maximum effort
3. Muscular endurance = the ability of a muscle or group of muscles to remain contracted or to contract repeatedly
4. Flexibility = the range of motion in a joint or group of joints
![Page 12: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/12.jpg)
Health-Related Components of Physical Fitness
5. Body composition = the proportion of fat and fat-free mass (muscle, bone, and water) in the body
![Page 13: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/13.jpg)
Skill-Related Components of Fitness
SpeedPowerAgilityBalanceCoordinationReaction time
![Page 14: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/14.jpg)
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
![Page 15: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/15.jpg)
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
![Page 16: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/16.jpg)
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
![Page 17: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/17.jpg)
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
![Page 18: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/18.jpg)
Designing Your Own Exercise Program
Medical clearance Fitness assessment Setting goals
SpecificMeasurableAttainableRealisticTime frame specific
![Page 19: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/19.jpg)
Designing Your Own Exercise Program
Choosing activities for a balanced program
Include activities to develop health-related components of physical fitness
![Page 20: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/20.jpg)
Physical Activity Pyramid
![Page 21: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/21.jpg)
Benefits of Different Types of Programs
![Page 22: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/22.jpg)
Guidelines for Training
Train the way you want your body to change
Train regularlyStart slowly, and get in shape
gradually; do not overtrainWarm up before exerciseCool down after exerciseExercise safely
![Page 23: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/23.jpg)
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
![Page 24: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/24.jpg)
Progression of an Exercise Program: Get in Shape Gradually
![Page 25: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/25.jpg)
Amount of Exercise for Fitness Benefits
![Page 26: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/26.jpg)
Choosing a Fitness Center
ConvenienceAtmosphereSafetyTrained personnelCostEffectiveness
http://video.pbs.org/video/1785416952
![Page 27: Basic Principles of Physical Fitness HEALTH Chapt. 4.](https://reader036.fdocuments.us/reader036/viewer/2022081515/5697bfa41a28abf838c97547/html5/thumbnails/27.jpg)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1© 2007 McGraw-Hill Higher Education. All rights reserved.
Wellness Worksheet Assignment
Wellness Worksheets can be accessed online at www.mhhe.com/fahey8e
1. From the website above, click on “student edition” at the bottom left column.
2. Click on “wellness worksheets”3. Click on “126 Wellness Worksheets are available online” in
the middle of the page.4. Click on “69: Your Physical Activity Profile” and complete
the worksheet.5. Print out the completed worksheet and submit on Monday,
January 30th.