Upload
honey
View
84
Download
0
Tags:
Embed Size (px)
DESCRIPTION
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 Presentation
Citation preview
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 declinedHealthy People 2010:
More than 55% of U.S. adults do not engage in recommended amounts of activity
25% are not active at all
Levels of Physical Activity
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
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
Moderate Amounts of Physical Activity
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
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
How Much Physical Activity Is Enough?
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
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
Health-Related Components of Physical Fitness
5. Body composition = the proportion of fat and fat-free mass (muscle, bone, and water) in the body
Skill-Related Components of FitnessSpeedPowerAgilityBalanceCoordinationReaction time
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
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
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
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
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
Designing Your Own Exercise ProgramMedical clearanceFitness assessmentSetting goalsChoosing activities for a balanced
programInclude activities to develop health-
related components of physical fitness
Physical Activity Pyramid
Benefits of Different Programs
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
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
Progression of an Exercise Program: Get in Shape Gradually
Amount of Exercise for Fitness Benefits
Choosing a Fitness CenterConvenienceAtmosphereSafetyTrained personnelCostEffectiveness