Basic Principles of Physical Fitness

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness

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

Levels of Physical Activity

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

Lifestyle Physical ActivityFor health promotion:

Expend about 150 calories—equivalent to 30 minutes of brisk walking—on most days

For health promotion and weight management: Engage in 45–60 or more minutes of

activity on most days

Moderate Amounts of Physical Activity

Exercise to Develop Physical FitnessLifestyle physical activity improves

health but may not improve fitnessA structured, formal exercise

program improves physical fitness and provides even greater health improvements

How Much Physical Activity Is Enough?Moderate-intensity versus high-

intensity exerciseContinuous versus intermittent

exerciseLow-intensity exercise improves

health but may not be very beneficial for improving physical fitness

How Much Physical Activity Is Enough?

Health-Related Components of Physical FitnessHealth-related fitness = physical

capacities that contribute to healthFive components: 1. Cardiorespiratory endurance = the ability

of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity

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 ability to move joints through their full range of motion

Health-Related Components of Physical Fitness

5. Body composition = the proportion of fat and fat-free mass (muscle, bone, and water) in the body

Skill-Related Components of FitnessSpeedPowerAgilityBalanceCoordinationReaction time

Principles of Training: Adaptation to Stress The human body adjusts to meet

increasing demands placed on it; the greater the demand the greater the adjustment made

Particular types and amounts of exercise are most effective in making the body fit.

Four principles of successful training:adaptation

Specificity—Adapting to Type of TrainingThe 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 TrainingPlacing increasing amounts of stress

on the body causes adaptations that improve fitness

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

Reversibility—Adapting to a Reduction in TrainingFitness improvements are lost when

demands on the body are loweredIf you stop exercising, up to 50% of

fitness improvements are lost within 2 months

Individual Differences— Limits on AdaptabilityEveryone is NOT created equal from

a physical standpointThere are large individual differences

in ability to improve fitness, body composition, and sports skills

Designing Your Own Exercise ProgramMedical clearanceFitness assessmentSetting goalsChoosing activities for a balanced

programInclude activities to develop health-

related components of physical fitness

Physical Activity Pyramid

Benefits of Different Programs

Guidelines for TrainingTrain the way you want your body to

changeTrain regularlyGet in shape gradually; do not

overtrainWarm up before exerciseCool down after exerciseExercise safely

Guidelines for Training Listen to your body Cycle the volume and intensity of your

workouts Try training with a partner Train your mind Add variety and have fun 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