PHYSICAL ACTIVITY & FITNESS Understanding the Benefits Elements of Fitness

PHYSICAL ACTIVITY PHYSICAL ACTIVITY & FITNESS& FITNESS

Understanding the Understanding the BenefitsBenefits

Elements of FitnessElements of Fitness

If exercise could be If exercise could be acquired in a pill, it acquired in a pill, it would be one of the would be one of the

most widely most widely prescribed medicinesprescribed medicines

What is Physical Fitness?What is Physical Fitness? Physical Fitness is the ability Physical Fitness is the ability

of your body systems to of your body systems to work efficiently. A fit person work efficiently. A fit person is able to carry out the is able to carry out the typical activities of living, typical activities of living, such as work, and still have such as work, and still have enough energy and vigor to enough energy and vigor to respond to emergency respond to emergency situations and to enjoy situations and to enjoy leisure time activities.leisure time activities.

Physical Activity and ExercisePhysical Activity and Exercise

When people do physical When people do physical activity especially for the activity especially for the purpose of getting fit, we purpose of getting fit, we say they are doing say they are doing exercise.exercise.

Physical activityPhysical activity is a is a general term that includes general term that includes sports, dance, and sports, dance, and activities done at work or activities done at work or at home, such as walking, at home, such as walking, climbing stairs, or mowing climbing stairs, or mowing the lawnthe lawn..

Why Exercise?Why Exercise? Regular physical activity can do much to prevent Regular physical activity can do much to prevent

disease and illness.disease and illness. It can help you look your best (with proper It can help you look your best (with proper

nutrition, good posture, and good body nutrition, good posture, and good body mechanics).mechanics).

Besides looking better, people who do regular Besides looking better, people who do regular physical activity feel better, do better on physical activity feel better, do better on academic work, and are less depressed than academic work, and are less depressed than people who are less active.people who are less active.

Regular physical activity results in physical Regular physical activity results in physical fitness which is the key to being able to do more fitness which is the key to being able to do more of things you want to do and enjoy life.of things you want to do and enjoy life.

It allows you to be fit enough to meet It allows you to be fit enough to meet emergencies and day-to-day demanding emergencies and day-to-day demanding situations.situations.

Being physically active can build fitness, which, in Being physically active can build fitness, which, in turn, provides you with many health and wellness turn, provides you with many health and wellness benefits.benefits.

Types of BenefitsTypes of Benefits

Fitness BenefitsFitness Benefits

Physiological BenefitsPhysiological Benefits

Health BenefitsHealth Benefits

Fitness Benefits of Physical FitnessFitness Benefits of Physical Fitness

Health - Related Health - Related Physical FitnessPhysical Fitness

Skill - Related Skill - Related Physical FitnessPhysical Fitness

It helps you stay healthyIt helps you stay healthy

It helps you perform It helps you perform well in sports and well in sports and activities that activities that require certain skillsrequire certain skills

Health - Related Physical FitnessHealth - Related Physical Fitness

Cardiovascular fitness:Cardiovascular fitness: the ability to exercise your the ability to exercise your entire body for long periods of time.entire body for long periods of time.Muscular strength:Muscular strength: the amount of force your the amount of force your muscles can produce.muscles can produce.Muscular endurance:Muscular endurance: the ability to use your the ability to use your muscles many times without tiring.muscles many times without tiring.Flexibility:Flexibility: the ability to use your joints fully through the ability to use your joints fully through a wide range of motion.a wide range of motion.Body composition:Body composition: is the percentage of body is the percentage of body weight that is made up of fat when compared to weight that is made up of fat when compared to other body tissue, such as bone and muscle.other body tissue, such as bone and muscle.

Skill - Related Physical FitnessSkill - Related Physical Fitness

Different sports require Different sports require different parts of skill -related different parts of skill -related fitness.fitness.

Many sports require several Many sports require several parts. For example, a skater parts. For example, a skater might have good agility, but might have good agility, but may not posses good power.may not posses good power.

Some people have more Some people have more natural ability in skill areas natural ability in skill areas than others.than others.

Good health does not come Good health does not come from being good in skill-related from being good in skill-related fitness.fitness.

By participating in health – related By participating in health – related fitness activities an individual will fitness activities an individual will receive physiological benefits.receive physiological benefits.

The body systems are impacted in a The body systems are impacted in a positive waypositive way

Understanding the BenefitsUnderstanding the Benefits

Physiological Benefits

Nervous System

Endocrine System

Circulatory System

Skeletal System

Muscular System

Respiratory System

Strengthens cardiac muscle

Increases metabolic rate

Improves response stimuli

Increases breathing efficiency

Increases bone density

Improves muscle tone

Understanding the BenefitsUnderstanding the Benefits

• Cardiovascular DiseaseCardiovascular Disease• Heart DiseaseHeart Disease• High Blood PressureHigh Blood Pressure• CancerCancer• DiabetesDiabetes• Low Back PainLow Back Pain• ObesityObesity• OsteoporosisOsteoporosis• StrokeStroke

Health Benefits

Decrease Risk of:

Putting it all TogetherPutting it all TogetherFitnessFitness BenefitsBenefits

Physiological Benefits

Health Benefits

Exercise PrevalenceExercise Prevalence 23% of adults in US engage in 23% of adults in US engage in

regular vigorous exerciseregular vigorous exercise

15% engage in regular moderate 15% engage in regular moderate exerciseexercise

22% are inadequately active (not 22% are inadequately active (not regular)regular)

40% are sedentary40% are sedentary

1991 1995

2002

Obesity Trends* Among U.S. AdultsBRFSS, 1991-2002

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)

Obesity Trends* Among U.S. AdultsBRFSS, 1985

No Data <10% 10%–14%



No Data <10% 10%–14%



No Data <10% 10%–14%



No Data <10% 10%–14%



No Data <10% 10%–14%



No Data <10% 10%–14%



No Data <10% 10%–14% 15%–19%



No Data <10% 10%–14% 15%–19%



No Data <10% 10%–14% 15%–19%



No Data <10% 10%–14% 15%–19%



No Data <10% 10%–14% 15%–19%



No Data <10% 10%–14% 15%–19%



No Data <10% 10%–14% 15%–19% ≥20



No Data <10% 10%–14% 15%–19% ≥20



No Data <10% 10%–14% 15%–19% ≥20



No Data <10% 10%–14% 15%–19% ≥20



No Data <10% 10%–14% 15%–19% 20%–24% ≥25%


Source: Behavioral Risk Factor Surveillance System, CDC

(*BMI 30, or ~ 30 lbs overweight for 5’4” person)

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%



Exercise vs. No ExerciseExercise vs. No Exercise

Activity #1:Activity #1:

Discuss reasons why people engage in Discuss reasons why people engage in physical activity. Rank them.physical activity. Rank them.

Discuss reasons why people do not Discuss reasons why people do not engage in physical activity. Rank them.engage in physical activity. Rank them.

Report your results on the board.Report your results on the board.

Exercise PrevalenceExercise PrevalenceReasons Why People Reasons Why People

ExerciseExercise

1.1. Weight / AppearanceWeight / Appearance2.2. SocializationSocialization3.3. HealthHealth4.4. Makes you feel goodMakes you feel good5.5. EnjoymentEnjoyment6.6. Enhance Self EsteemEnhance Self Esteem7.7. Self IdentitySelf Identity

Reasons why

people exercise increase over time

Exercise vs. No ExerciseExercise vs. No Exercise

Reasons People Don’t Reasons People Don’t ExerciseExercise

1.1. Lack of TimeLack of Time

2.2. Lack of EnergyLack of Energy

3.3. Lack of MotivationLack of Motivation

4.4. Cost, Facilities, Safety, Feel Cost, Facilities, Safety, Feel Awkward or Uncomfortable, InjuryAwkward or Uncomfortable, Injury

What’s the Big DealWhat’s the Big Deal

The Societal ImpactThe Societal Impact

What are the consequences What are the consequences of a society that does not of a society that does not

exercise?exercise?

Muscular Muscular SystemSystem

Muscular SystemMuscular System

Benefits of Muscular Benefits of Muscular Strength and EnduranceStrength and Endurance

Improved performance of physical Improved performance of physical activitiesactivities

Injury preventionInjury prevention Improved body compositionImproved body composition Enhanced self-image and quality of lifeEnhanced self-image and quality of life Improved muscle and bone health with Improved muscle and bone health with

agingaging Prevention and management of chronic Prevention and management of chronic

diseasedisease

Types of Strength Training Types of Strength Training ExercisesExercises

Static (isometric) exercise = muscle Static (isometric) exercise = muscle contraction without a change in the contraction without a change in the length of the musclelength of the muscle

Dynamic (isotonic) exercise = muscle Dynamic (isotonic) exercise = muscle contraction with a change in the length contraction with a change in the length of the muscleof the muscle– Concentric contraction = muscle applies Concentric contraction = muscle applies

force as it shortensforce as it shortens– Eccentric contraction = muscle applies force Eccentric contraction = muscle applies force

as it lengthensas it lengthens

Applying the FITT PrincipleApplying the FITT Principle

FFrequency = days per weekrequency = days per weekIIntensity = amount of resistancentensity = amount of resistanceTTime = number of repetitions and ime = number of repetitions and

setssetsTType = strength training exercises ype = strength training exercises

for all major muscle groupsfor all major muscle groups

Frequency of ExerciseFrequency of Exercise

American College of Sports Medicine American College of Sports Medicine recommends 2-3 days per weekrecommends 2-3 days per week– Allow 1 full day of rest between Allow 1 full day of rest between

workoutsworkouts

Intensity of Exercise: Intensity of Exercise: Amount of ResistanceAmount of Resistance

Choose resistance based on your current Choose resistance based on your current fitness level and goalsfitness level and goals

To build strengthTo build strength– Lift heavy weights (80% of 1 RM)Lift heavy weights (80% of 1 RM)– Perform a low number of repetitionsPerform a low number of repetitions

To build enduranceTo build endurance– Lift lighter weights (40-60% of 1 RM)Lift lighter weights (40-60% of 1 RM)– Perform a high number of repetitionsPerform a high number of repetitions

For a general fitness programFor a general fitness program– Lift moderate weights (70% of 1 RM)Lift moderate weights (70% of 1 RM)– Moderate number of repetitionsModerate number of repetitions

Time of Exercise: Repetitions Time of Exercise: Repetitions and Setsand Sets

To build strength and endurance, do enough To build strength and endurance, do enough repetitions to fatigue the musclesrepetitions to fatigue the muscles

The heavier the weight, the fewer the repetitions The heavier the weight, the fewer the repetitions (1-5) to fatigue = a program to build strength(1-5) to fatigue = a program to build strength

The lighter the weight, the higher the number of The lighter the weight, the higher the number of repetitions (15-20) to fatigue = a program to repetitions (15-20) to fatigue = a program to build endurancebuild endurance

To build both strength and endurance, try to do To build both strength and endurance, try to do 8-12 repetitions of most exercises8-12 repetitions of most exercises

Training for Strength versus Training for Strength versus Training for EnduranceTraining for Endurance

Time of Exercise: Repetitions Time of Exercise: Repetitions and Setsand Sets

Set = a group of repetitions followed by a rest Set = a group of repetitions followed by a rest periodperiod

For general fitness, 1 set of each exercise is For general fitness, 1 set of each exercise is sufficientsufficient

Doing more than one set will increase strength Doing more than one set will increase strength developmentdevelopment

Rest between setsRest between sets

Type of ExerciseType of Exercise

For a general fitness program: For a general fitness program: – 8–10 different exercises8–10 different exercises– Work all major muscle groupsWork all major muscle groups– Balance between agonist and antagonist Balance between agonist and antagonist

muscle groupsmuscle groups– Do exercises for large-muscle groups Do exercises for large-muscle groups

and multiple joints before exercises for and multiple joints before exercises for small-muscle groups or single jointssmall-muscle groups or single joints

FITT FITT Principle Principle

for for Strength Strength TrainingTraining

Sample Workout CardSample Workout Card

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PHYSICAL ACTIVITY & FITNESS Understanding the Benefits Elements of Fitness