Principles of Physical Fitness

1
Principles of Physical Fitness

• Chapter 2

2
Physical Activity and Exercise for Health and
Fitness

• Physical activity levels have declined
• The Centers of Disease Control and Prevention
  (CDC) reported the following
• 62 participate in some leisure activity
• 38 are physically inactive
• Of those that exercise, only 12 exercise at
  least 5 times per week at an intense level
• 80 of Americans with graduate degrees exercise
  compared to only 40 of high school dropouts

3
Why arent more Americans active?

• Lack of priority
• Lack of time
• Lack of motivation
• Lack of education

4
PHYSICAL ACTIVITY

• Any bodily movement produced by skeletal muscles
  that results in energy expenditure.
• This includes chores and hobbies as well as
  structured exercises such as washing and waxing
  the car by hand, mowing the lawn, gardening,
  mopping the floors.
• EXERCISE
• Is a subset of physical activity and is
  defined as planned, structured, and repetitive
  bodily movements done to improve or maintain one
  or more components of physical fitness.
• This includes walking, jogging, swimming,
  cycling, jumping rope, stair climbing, to name a
  few.

5
2005 Guidelines for Americans

• The U.S. Dept. of Health and Humans Services
  recommend the following
• 30 mins. of moderate intense physical activity
  beyond usual activity already peformed at
  work/home on most days of the week
• Moderate physical activity consist of these
  types
• Brisk walking
• Dancing
• Swimming
• Cycling
• Yard work

6
Lifestyle Physical Activity

• For health promotion
• ALL AMERICANS should expend about 150
  caloriesequivalent to 30 minutes of brisk
  walking (3-4 mph)on most days, above the normal
  routine
• For health promotion and weight management
• Engage in 60 or more daily minutes of activity to
  prevent unhealthy weight gain
• Engage in 60-90 daily minutes of activity to
  sustain weight loss

7
Lifestyle Activity

• Walking rather than taking the bus.
• Parking far from the store entrance.
• Taking the stairs instead of the elevator.
• Getting up to change the channel vs using a
  remote control.
• Gardening.
• Walking the dog.
• Washing the car.
• Limit sedentary activity, such as sitting at the
  computer or on the couch!

8
Moderate Amounts of Physical Activity

• But, what is moderate? How long do I have to
  exercise to burn about 150 calories?

9
Current levels of physical activity among
American adults
Figure 2.1
10
BENEFITS

• Healthy Appearance
• Better posture and alignment
• Fluid, easy movement
• Stronger joints and firmer muscles
• Lowered risk of low back pain
• Decreased susceptibility to injury
• Fewer aches and pains
• More efficient circulatory and respiratory system
• Improved blood cholesterol levels
• Increased life expectancy
• Decreased body fat and/or body weight
• Controlled appetite
• Better digestion
• Stress Reduction
• More restful sleep
• Increased job productivity
• More energy and vitality

11
PHYSICAL FITNESS

• The ability of the body to adapt to the demands
  of physical effort. To perform moderate to
  vigorous levels of physical activity without
  becoming overly tired.
• To develop fitness, one must perform a sufficient
  amount of physical activity to stress the body
  and cause long-term physiological changes.
• FITNESS VS HEALTH BENEFITS
• In order to become physically fit it is best to
  train every day. (ACSM)
• However, smaller amounts (less frequent) can
  provide HEALTH benefits.
• If you increase your level of fitness, the
  greater the health benefits!

12
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

13
HEALTH-RELATED COMPONENTS OF FITNESS

• Cardio-respiratory Endurance refers to the
  ability of the body to take in, deliver, and
  extract oxygen for physical work or to perform
  prolonged, large muscle dynamic exercise at
  moderate-to-high levels of intensity.
• Muscular Strength is the maximum force that a
  muscle can exert in a single contraction or with
  a single maximum effort.

• Muscular Endurance is the capacity to exert
  repetitive muscular force or the ability of the
  muscle to remain contracted or contract
  repeatedly for long periods of time.
• Flexibility refers to the range of motion in a
  specific joint or group of joints. Flexibility
  is related to muscle length.
• Body Composition is the proportion of lean mass
  (muscle, bone, and water) and fat tissue in the
  body.

14
Skill-Related Components of Fitness

• Speed
• Power
• Balance
• Coordination
• Agility
• Reaction Time
• These are more sport specific.

15
PRINCIPLES OF PHYSICAL TRAINING

• Principle of Adaptation If a specific
  physiological capacity is taxed by a physical
  training stimulus within a certain range and on a
  regular basis, this physiological capacity
  usually expands. The body improves when it is
  physically stressed at a higher level than it is
  currently use to.
• Principle of Specificity The body will adapt
  very specifically to the type and nature of
  training. Ie. If you want to run a marathon, you
  have to do long distance running.
• Principle of Progressive Overload- As the body
  adapts to the demands of exercise by improving,
  the amount of exercise needs to also
  progressively increase in order for fitness to
  continue to improve.
• Placing increasing amounts of stress on the body
  causes adaptations that improve fitness
  progression is critical!
• FITT principle for overload
• FrequencyHow often
• IntensityHow hard
• TimeHow long (duration)
• TypeMode of activity

16
Principles of Training

• Principle of Reversibility (Disuse)-When physical
  training is stopped or reduced, the body will
  adjust to the new and diminished level. When a
  person stops exercising, up to 50 of fitness
  improvements are lost within 2 months.

17
Designing Your Own Exercise Program

• Medical clearance
• Fitness assessment
• Setting goals
• Specific
• Measurable
• Attainable
• Realistic
• Time frame specific

18
Designing Your Own Exercise Program

• Choosing activities for a balanced program
• Include activities to develop health-related
  components of physical fitness

19
Physical Activity Pyramid
20
(No Transcript)
21
Guidelines for Training

• Train the way you want your body to change
• Train regularly
• Start slowly, and get in shape gradually do not
  overtrain
• Warm up before exercise
• Cool down after exercise
• Exercise safely

22
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

23
Guidelines for Training

• Have fun
• Track your progress
• Keep your exercise program in perspective

24
THIS

• PREVENTS THIS

25
Tip of the Day

• Start today to increase your physical activity.
  Replace 30 minutes of inactivity with an activity
  that keeps the body moving!