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Chapter 10

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What is Physical Fitness? The body’s ability to respond or

adapt to the demands and stress of physical effort

Health-related fitness: 5 components Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility Body composition

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What is Physical Fitness? Cardiorespiratory Endurance - ability to perform

prolonged, large-muscle, dynamic exercise at moderate to high intensity

Muscular Strength - amount of force a muscle can produce with a single maximum effort

Muscular Endurance - ability to resist fatigue and sustain a given level of muscle tension

Flexibility - ability of joints to move through their full range of motion

Body Composition – proportion of fat and fat-free mass (muscle, bone, and water) in the body

Skill-Related Components of Fitness – speed, power, agility, balance, coordination and reaction time. Tends to be sport specific

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Physical Activity and Exercise for Health and Fitness The Centers for Disease Control and

Prevention (CDC) recent statistics about American adults: About 31% participate in some leisure-time

physical activity Between 2003 and 2009, that leisure-type

physical activity decreased by nearly 6% Physical activity levels are higher in men than in

women but decline with age in both Levels are lower in Hispanics, American Indians,

and blacks than in whites People with higher levels of education are more

active. 54% of college grads exercise regularly compared to 31% of high school dropouts

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The Benefits of Exercise

Improved cardiorespiratory functioning More efficient metabolism and

improved cell health Improved body composition Reduced risk of premature death

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Disease Prevention and Management

Cardiovascular Disease Prevention = Exercise

Improves cholesterol levels Improves blood pressure Improves insulin resistance Interferes with the disease itself Lowers risk of heart disease and stroke

Cancer Osteoporosis Type 2 Diabetes

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Improved Psychological and Emotional Wellness

Reduced anxiety and depression Improved sleep Reduced stress Enhanced self-esteem and sense of self-efficacy Enhanced creativity and intellectual functioning Improved interpersonal wellness

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Physical Activity and Exercise for Health and Fitness

Improved immune function Prevention of injures and low-back pain Improved wellness for life

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Figure 10.1 Physical activity pyramid

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Designing Your Exercise Program: First Steps Medical clearance

Men over 40 and women over 50 Basic principles of physical training

Specificity Progressive overload

Frequency Intensity Time Type

Reversibility Individual differences

Selecting activities

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Cardiorespiratory Endurance Exercises Frequency - 3-5 days per week Intensity

Maximal oxygen consumption (VO2max) Target heart rate range

Duration - 20-60 minutes per workout Type The warm-up and cool-down

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Developing Muscular Strength and Endurance

Types of strength training exercise Resistance exercise

Isometric (static) exercise Isotonic (dynamic) exercise

Choosing equipment Choosing exercises Frequency Intensity and time

A caution about supplements

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Flexibility Exercises

Proper stretching technique Statically Ballistic (bouncing) is dangerous Active Passive

Frequency Intensity and time

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Figure 10.3 A summary of the FITT principle for the health-related components of fitness

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Getting Started and Staying on Track Selecting instructors, equipment, and facilities

Finding help and advice about exercise Selecting equipment Choosing a fitness center

Eating and drinking for exercise Balanced diet Drink before and during exercise 2 cups, 2 hours before

Manage your fitness program Start slowly, get in shape gradually Exercising consistently Assessing your fitness Preventing and managing athletic injuries Staying with your program

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Chapter 10