Chapter 2 Lecture Understanding Fitness Principles © 2015 Pearson Education, Inc.
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Transcript of Chapter 2 Lecture Understanding Fitness Principles © 2015 Pearson Education, Inc.
Chapter 2 Lecture
© 2015 Pearson Education, Inc.
UnderstandingFitness Principles
© 2015 Pearson Education, Inc.
Learning Outcomes
• Describe the three primary levels of physical activity and their benefits.
• Articulate the importance of each health-related component of fitness.
• Identify the role that the skill-related components of fitness play in overall physical fitness.
• Explain how following the fitness principles of overload, progression, specificity, reversibility, individuality, and recovery will increase your fitness program success.
© 2015 Pearson Education, Inc.
Learning Outcomes continued
• Describe how much and which types of physical activity you should do for optimal health and wellness.
• Incorporate general strategies for exercising safely.
• Identify individual attributes that should be taken into account before beginning a fitness program.
• Individualize and implement strategies that will help you get started on your fitness and exercise goals.
© 2015 Pearson Education, Inc.
The Three Primary Levels of Physical Activity
1. Physical Fitness• The ability to perform moderate to vigorous
levels of activity without undue fatigue
2. Physical Activity• Any bodily movement produced by skeletal
muscles resulting in an expenditure of energy
3. Exercise• Planned or structured physical activity done
to achieve and maintain fitness
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The Three Primary Levels of Physical Activity continued• Physical activity is often measured in MET levels
(metabolic equivalents).– METs are grouped into three activity
categories:• Light/lifestyle (<3 METs)• Moderate (3 to 6 METs)• Vigorous (>6 METs)
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Examples of Physical Activity Levels
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The Five Health-Related Components of Fitness• Cardiorespiratory Endurance
– Ability of your cardiovascular and respiratory systems
to provide oxygen to working muscles• Muscular Strength
– Ability of your muscles to exert force• Muscular Endurance
– Ability of your muscles to contract repeatedly over time
• Flexibility– Ability to move your joints in a full range of motion
• Body Composition– The relative amounts of fat and lean tissue in your
body
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The Six Skill-Related Components of Physical Fitness• Agility• Balance• Coordination• Power• Speed• Reaction time
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The Principles of Fitness
• Overload Principle– To see improvements, the amount of training must
exceed what your body is used to.– Training Effects
• Consistent overloads will bring about adaptation, or changes, as a result of training.
– Dose-Response Relationship• The amount your body adapts to new levels of
training is related to the amount of overload or "dose."
– Diminished Returns• The rate of improvement diminishes over time as
your fitness level approaches your genetic limit.
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Overload Principle
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The Principles of Fitness continued
• Principle of Progression– To effectively and safely increase fitness, you
must apply an optimal overload level within a certain time period.
– The "10 percent rule" • Increase your program frequency, intensity, or
duration by no more than 10 percent per week.
• Principle of Specificity– Improvement in a body system (e.g.,
cardiorespiratory) will occur only if that specific system is targeted in training.
© 2015 Pearson Education, Inc.
The Principles of Fitness continued
• Principle of Reversibility– "Use it or lose it."– Fitness levels must be maintained or they will
revert toward previous levels.• Principle of Individuality
– Training results will vary from person to person.
• Principle of Rest and Recovery– Your body needs time to recover between
training sessions.– Overtraining can result in fatigue and
soreness.
© 2015 Pearson Education, Inc.
How Much Exercise Is Enough?
• For adults, most governmental agencies and credible professional or private organizations recommend at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week (or an equivalent combination).
• Physical Activity Pyramid– A visual summary of minimal activity and
exercise guidelines
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Physical Activity Guidelines for Americans
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The Physical Activity Pyramid
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How Much Exercise Is Enough? continued
• The FITT Formula– Guideline to help you plan a personal
exercise program– Frequency: number of times per week– Intensity: how "hard" to exercise– Time: amount of time per exercise session– Type: the kind of exercise performed
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Application of the FITT Principle
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Exercising Safely
• Warm-up: two phases– General warm-up: 5 to 10 minutes of light
activity– Specific warm-up: 3 to 5 minutes of
range-of-motion movements• Cool-down
– Exercise-to-rest transition lasting 5 to 15 minutes
• Take time to learn an activity's skills.– This is an important step to enhance
enjoyment and avoid injury.
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Exercising Safely continued
• Consume adequate energy and water.– Don't exercise on a full stomach.– Eat a small meal 1.5 to 2 hours prior to
exercising.– Tailor water intake to the individual and the
exercise being performed.• Select appropriate clothing and footwear.
– Proper footwear (fit and cushioning) is critical for safety and comfort.
– Dress appropriately for the activity and temperature.
© 2015 Pearson Education, Inc.
Individual Factors for a Fitness Program
• Age – Older adults may require extra precautions.
• Weight – Overweight or underweight people have a
higher risk of certain kinds of injuries.• Current Fitness Level
– Select appropriate activities for your personal starting point.
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Individual Factors for a Fitness Program continued
• Disabilities– Fitness can be incorporated into daily life via
adaptive courses, equipment, instruction, or facilities.
• Special Health Concerns– Exercise should take place under medical
supervision for certain medical conditions. Seek the advice of a qualified medical professional.
© 2015 Pearson Education, Inc.
Getting Started
• Understand your motivations for beginning a fitness program.
• Anticipate and overcome obstacles to exercise.• Make time for exercise.• Select fun and convenient activities.
– Lifestyle physical activities– Exercise training options– Sports and recreational activities
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Sample Physical Activities
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Getting Started continued
• Choose environments conducive to regular exercise.– Exercise facility options– Neighborhood– Weather– Safety
• Set reasonable goals for increased fitness.
© 2015 Pearson Education, Inc.
Getting Started continued
• Plan goal-related rewards to motivate yourself.– Rewards can be internal or external.
• Make a personal commitment to exercising regularly.