principles of physical fitness

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Chapter


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Physical Activity and Exercise for Health and Fitness

Components of Physical Fitness Principles of Physical Training: Adaptation to

Stress Designing Your Own Exercise Program


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Almost any kind of physical activity promotes health Short periods of intense exercise do

not compensate for hours of inactivity


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SOURCE: Adapted from a composite of 12 studies involving more than 200,000 men and women. Wen, M., et al. 2013. Physical activity and mortality among

middle-aged and older adults in the United States. Journal Physical Activity & Health. Published online;

Physical Activity Guidelines Advisory Committee Physical Activity Guidelines Advisory Committee

Report, 2008. Washington, D.C.: U.S. Department of Health and Human Services, 2008.


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Physical activity: Body movement carried out by

skeletal muscles that requires energy Exercise:

Planned, structured, repetitive movement intended to improve or maintain physical fitness

Physical activity essential to health, but exercise necessary to improve fitness


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Increasing physical activity to improve health and wellness Healthy adults should perform

150 minutes of moderate intensity aerobic exercise or at least 75 minutes of vigorous intensity exercise per week▪ Increasing volume and intensity

results in additional health benefits


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Increasing Physical Activity Moderate to high intensity

resistive exercises promote strength and endurance

Avoid inactivity


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SOURCE: National Heart, Lung, and Blood Institute. 2010. Why Is Exercise Important?

(www.nhlbi.nih.gov/health/public/heart/obesity/loewt/physical/htm; retrieved July 30,

2013)


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Increasing physical activity to manage weight 66% of Americans carry extra weight U.S. Department of

Health and Human Services:▪ 150 minutes per week of physical

activity may not be enough to lose weight

▪ Recommend up to 90 minutes of physical activity per day


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Exercising to improve physical fitness People can obtain greater health and

wellness benefits by increasing the duration and intensity of physical activity


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Regular physical activity promotes health and protects from chronic diseases Need physical

energy and stamina Any increase

improves health and well-being


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Health-related fitness: Physical capacities that contribute to health Cardiorespiratory endurance:

Ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high intensity; central component of health-related fitness


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Muscular strength: force a muscle produces with single maximum effort Metabolism: Sum of the vital processes

by which food energy and nutrients are made available to and used by the body▪ Greater muscle mass means

higher rate of metabolism Muscular endurance: Ability of muscle

to remain contracted or to contract repeatedly for a long period of time


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Flexibility: ability to move joints through their full ranges of motion Fat-free mass:

Nonfat component of human body, consisting of skeletal muscle, bone, and water


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Body composition: Proportion of fat and fat-free mass (muscle, bone, and water) in a body Somatotype: body-type

classification system that describes people as predominantly muscular (mesomorph), tall and thin (ectomorph), or round and heavy (endomorph)


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Skill-related fitness: Complex control of muscles and movement by the brain and spinal column; components include speed, power, agility, balance, coordination, and reaction time


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The human body is adaptable and adjusts to meet increasing demands

Short term adjustments lead to long-term changes and improvements in fitness levels Physical training: Performance of

different types of activities to produce long-term changes and improvements in the body’s functioning and fitness


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Specificity: Training principle that states that to develop a particular fitness component, one must perform exercises designed specifically for that component Well-rounded exercise program

should include exercises geared to each component of fitness


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Progressive overload: Training principle that states that placing increasing amounts of stress on the body causes adaptations that improve fitness As amount of exercise progressively

increases, fitness improves


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FITT: Frequency Intensity Time (duration) Type (mode of activity)


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Benefits of fitness are reversible Reversibility: The training principle

that states that fitness improvements are lost when demands on the body are lowered.

If a person stops exercising, 50% of fitness improvements are lost within 2 months


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There are large differences in our ability to improve fitness and perform skills

Specific genes influence body fat, strength, and endurance


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Getting Medical Clearance Exercise stress test: involves analysis

of changes in electrical activity in the heart from an electrocardiogram (EKG or ECG) taken during exercise; used to determine if any heart disease is present and to assess current fitness level

Graded exercise test (GXT): exercise test that starts at an easy intensity and progresses to maximum capacity


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Assessing yourself Assess current level of fitness for

each of the five fitness components Setting goals

Think carefully about overall goals, and be clear why you are starting a program


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Choosing activities for a balanced program Combine active lifestyle with

systematic exercise program Develop cardiorespiratory

endurance through activities that involve continuous rhythmic movements of large-muscle groups


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Balanced program Develop muscular strength and

endurance through resistance training or calisthenics

Develop flexibility by stretching major muscle groups regularly

Develop healthy body composition through sensible diet and regular exercise


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Guidelines for training Train the way you want to change Train regularly Start slowly, and get in shape

gradually▪ Beginning phase▪ Progress phase▪ Maintenance phase

Increase duration and frequency before increasing intensity


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Guidelines for training Warming up can decrease

your chances of injury Cooling down after exercise restores

circulation to its normal resting level Exercise safely

▪ Overloading your muscles and joints can lead to serious injury, so train within your capacity


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Guidelines for training Listen to your body,

and get adequate rest Cycle the volume and

intensity of your workouts Vary your training activities Try training with a partner


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Guidelines for training Train your mind Fuel your activity

appropriately Have fun Track Your progress Keep your exercise

program in perspective


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SOURCE: Progression data

from American College of Sports

Medicine. 2009.ACSM’s Guidelines for

Exercise Testing and Prescription,

8th ed. Philadelphia:

Lippincott Williams and Wilkins

principles of physical fitness

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