Basic Principles of

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Chapter 2

• Basic Principles of
• Physical Fitness
• (pgs. 28-44)

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Physical FitnessA set of physical attributes
that allows the body to respond or adapt to the
demands and stress of physical effort.
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Exercise

• Planned, structured, repetitive movement of the
  body designed to improve or maintain physical
  fitness.

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Physical Activity

• Any body movement carried out by the skeletal
  muscles and requiring energy.

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Health-Related Components ofPhysical Fitness

• Cardiorespiratory Endurance
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition

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Cardiorespiratory Endurance

• Is the ability to perform prolonged,
  large-muscle, dynamic exercise at
  moderate-to-high levels of intensity.

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Aerobic Depends on the presence of
oxygenAnaerobic Occurs in the absence of
oxygen
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Muscular Strength

• Is the amount of force
• a muscle can
• produce with a
• single maximum effort.

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Muscular Endurance

• Is the ability of a muscle or muscle group to
  remain contracted or to contract repeatedly for a
  long period of time.

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Flexibility

• Is the ability to move the joints through a full
  range of motion.

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Body Composition

• Refers to the proportion of fat and fat-free mass
• (muscle, bone, water)
• in the body.

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ACSMs 1998 Position StandRecommended Quantity
and Quality of Exercise for Healthy Adults

• Cardiorespiratory Endurance
• Mode Any activity that uses large
• muscle groups, is continuous
• and rhythmical (run, walk, swim,
• bike, row, climb, dance)
• Frequency 3-5 days per week.
• Intensity 60-90 of max heart rate.
• (est max HR 220-age)
• Duration 20-60 minutes of continuous aerobic
  activity.
• Resistance Training
• One set of 8-12 reps of 8-10 exercises for all
  major muscle groups 2-3 days/wk.
• Flexibility Training

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• 25 of U.S. adults are not active at all.
• More than 55 of U.S. adults do not engage in
  recommended amounts of physical activity.
• Less than 20 of the U.S. adults engage in
  recommended amounts of physical activity.

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The 1996 U.S. Surgeon Generals Report on
Physical Activity and Health.

• Every American should accumulate
• at least 30 minutesof moderate-intensity
  physical activity on most, if not all, days of
  the week.
• Supported by the ACSM, CDC, AHA, NIH.

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Because of the Increase in Obesity, Additional
Guidelines Were Developed for Weight Loss and
Weight Management

• 45-90 minutes/day of physical activity
• Institute of Medicine, 2005 Dietary Guidelines
  for Americans, World Health Organization,

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Principles ofPhysical Training

• Specificity
• Progressive Overload
• Reversibility

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Specificity

• To develop a particular fitness component,
  exercises must be performed that are specially
  designed for that component.

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Progressive Overload

• Frequency
• Intensity
• Time
• Type

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Reversibility

• The body adjusts to lower levels of physical
  activity the same way it adjust to high levels.
• Upon stopping exercise, up to 50 of improvement
  can be lost within 2 months.

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Guidelines For Training

• Train the way you want your body to change.
• Train regularly.
• Get In shape gradually.
• Warm up before exercising cool down afterwards.
• Exercise safely.
• Listen to your body.
• Cycle the volume and intensity.
• Try training with a partner.
• Train your mind.
• Fuel your activity appropriately.
• Add variety and have FUN!
• Track your progress
• Keep your exercise program in perspective.

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Warming Up Cooling Down
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• End of slides for lecture Day 2