basic principles of physical fitness
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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 declined Healthy People 2010: - PowerPoint PPT PresentationTRANSCRIPT
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Basic Principles of Physical Fitness
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness
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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
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Levels of Physical Activity
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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
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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
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Moderate Amounts of Physical Activity
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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
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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
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How Much Physical Activity Is Enough?
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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
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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
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Health-Related Components of Physical Fitness
5. Body composition = the proportion of fat and fat-free mass (muscle, bone, and water) in the body
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Skill-Related Components of FitnessSpeedPowerAgilityBalanceCoordinationReaction time
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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
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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
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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
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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
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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
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Designing Your Own Exercise ProgramMedical clearanceFitness assessmentSetting goalsChoosing activities for a balanced
programInclude activities to develop health-
related components of physical fitness
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Physical Activity Pyramid
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Benefits of Different Programs
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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
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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
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Progression of an Exercise Program: Get in Shape Gradually
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Amount of Exercise for Fitness Benefits
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Choosing a Fitness CenterConvenienceAtmosphereSafetyTrained personnelCostEffectiveness