Developing Physical Fitness

Physical Activity and Health

1996: : “Individuals who engage in moderate intensity exercise

for at least 30 minutes for most, or preferably all, days of the week, can improve their health and decrease their risk for disease.”

Additional health benefits can be derived from increasing the time and/or intensity of physical activity.

It’s never too late to be active!

Physical Fitness

Ability of the body’s systems to function efficiently and effectively.

One is “physically fit” if they have the ability to:“carry out daily tasks with vigor and alertness,

without undue fatigue, and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies.”

Fitness and Mortality

Moving from the lowest fitness category (bottom

20% as assessed by time on a treadmill stress test) to the next 40% category, reduces risk of death from all causes by 58%.

Moving to the top 40% or athletic category lowers risk by 65%

Physical Activity, Physical Fitness, and Health

Hypokinetic diseasesDiseases caused by insufficient physical activity,

often in conjunction with inappropriate dietary practices.

Hypertension (high blood pressure) Heart disease Chronic low back pain Obesity

Physical Health Benefits

Enhanced cardiovascular function Reduction of many CV disease risk factors Increase ability to perform tasks of daily living Reduced risk of muscle and joint injury Improved work performance Improved physical appearance and self-image Energy Resistance to fatigue

Psychological Health Benefits

Reduction of susceptibility to depression and anxiety Management of stress Enhancement of self-concept and esteem Socialization through participation in physical activities Mitigate the debilitating effects of old-age or retain a

more desirable level of health for a longer period of time

Effects of Training

Lower pulse rate

Larger stroke volume

Lower rise in blood pressure

Slower respiration rate

Lower rate of lactic acid formation

Faster return to “normal”

Effects of Training

Greater cardiorespiratory efficiency.

Greater endurance.

More “work” can be performed at less cost.

Improvement in fitness components.

Coordination and timing of movements are better.

Principles of Fitness Training

Principle of overload To improve, one must perform more than one’s normal

amount of exercise.

“Placing greater stress on the body than it is accustomed to.”

Principle of specificity Programs should be designed in relation to specific goals in

mind.

Energy Production for Physical Activity

Use of ATP as energy to perform muscular activity. Two ways to produce ATP:

Anaerobic systemWithout oxygenHigh energy expenditure, short time

Aerobic systemWith oxygenLower rate of energy expenditure, longer period of time

Physical Fitness

Health fitness Body composition Cardiorespiratory

endurance Flexibility Muscular endurance Muscular strength

Performance or skill-related fitness Agility Balance Coordination Power Reaction Time Speed

Body Composition

Percentage of body weight composed of fat as compared with fat-free or lean tissue.Obesity is associated with numerous health

problems and earlier mortality. In 2004, and estimated 62% of adults were either overweight

or obese, and 13% of children were overweight.

Determination of the cause of obesity is important.

Body Composition

Body composition is primarily influenced by nutrition and physical activity.

Energy balance is important to achieving a favorable body composition.

Energy expenditure through: basal metabolism (maintenance of essential life functions) work (including exercise)

Energy Balance Number of calories taken into the body as food

-Number of calories expended

Energy or caloric balance Caloric expenditure

Neutral balance » Caloric intake equals expenditure.

Positive balance» More calories consumed than expended.

Negative balance» More calories are expended than consumed.

Body Composition Improvement

Decreasing percentage of fatDecrease caloric intake through diet.Increase caloric expenditure through physical activity and

exercise.Moderate decrease in caloric intake and moderate increase in

caloric expenditure. Follow sound practices

Obsession with weight loss, in conjunction with many other factors, may contribute to the development of an eating disorder.

Cardiorespiratory Endurance

Body’s ability to deliver oxygen effectively to the working muscles to perform physical activity.

Most important component of health fitness. Helps prevent hypokinetic disease. Concerned with the aerobic efficiency of the

body.

Planning a Fitness Program Threshold of training

Minimal level of exercise needed to achieve desired benefits.

Target zone Defines the upper limits of training and the optimal level of

exercise.

FITT formula Frequency, Intensity, Time, and Type

Needs and goals of individual Program should meet the goals of the individual

Target Zone

HRMAX=220 bpm - age

Target zone = 60% to 80% HRMAX

Lower threshold target HR= HRMAX x 60%

Upper threshold target HR= HRMAX x 80%

Calculations for a 20-year-oldHRMAX =220-20=200 bpm

Lower threshold = 200 bpm x 60%=120 bpmUpper threshold = 200 bpm x 80%=160 bpm

FITT formula Frequency

Number of sessions each week Intensity

Degree of effort put forth by the individual during exercise.

TimeDuration of activity

TypeMode of exercise being performed

Cardiorespiratory Endurance

Frequency: 4 to 5 times per week Intensity: 60% to 80% HRMAX

Time: 20 - 60 minutes Type: Aerobic activities

– Jogging

– Running

– Walking

– Dancing

– Cross Country Skiing

– Biking

– Swimming

Muscular Strength and Endurance

Muscular strength is the ability of a muscle or a muscle group to exert a single force against a resistance.

Muscular endurance is the ability of a muscle or muscle group to exert force repeatedly or over a period of time.

Maintenance of proper posture; protect joints. Production of power to enhance performance. Use it or lose it!

Hypertrophy

The increase in size of muscle cells due to physical activity or exercise.

The decrease in size of muscle cells due to inactivity

Atrophy

Flexibility

Maximum range of motion possible at a joint Joint specific: better range of motion in some joints

than in others. Can prevent muscle injuries; improve low-back pain Decreased flexibility can be caused by:

Sedentary lifestyle (lack of use of muscles) Age High amounts of body fat Stress

Flexibility Improvement of flexibility

Ballistic stretching

» Momentum generated from repeated bouncing to stretch.

» Not recommended- may overstretch the muscle.

Static stretching» Slowly moving into a stretching position and holding for

a certain period of time (10-30 seconds; 5 times).

Contract-relax technique» Relaxing of the muscle to be stretched by contracting

the opposite muscle (hamstrings/quadriceps)

Conducting Fitness Programs

Make fitness enjoyable. Establish goals and a plan of action to attain them. Monitor progress. Provide for maintenance of fitness. Fitness requires personal commitment.