chapter 2 lecture understanding fitness principles © 2015 pearson education, inc

Chapter 2 Lecture

© 2015 Pearson Education, Inc.

UnderstandingFitness Principles


Learning Outcomes

• Describe the three primary levels of physical activity and their benefits.

• Articulate the importance of each health-related component of fitness.

• Identify the role that the skill-related components of fitness play in overall physical fitness.

• Explain how following the fitness principles of overload, progression, specificity, reversibility, individuality, and recovery will increase your fitness program success.


Learning Outcomes continued

• Describe how much and which types of physical activity you should do for optimal health and wellness.

• Incorporate general strategies for exercising safely.

• Identify individual attributes that should be taken into account before beginning a fitness program.

• Individualize and implement strategies that will help you get started on your fitness and exercise goals.


The Three Primary Levels of Physical Activity

1. Physical Fitness• The ability to perform moderate to vigorous

levels of activity without undue fatigue

2. Physical Activity• Any bodily movement produced by skeletal

muscles resulting in an expenditure of energy

3. Exercise• Planned or structured physical activity done

to achieve and maintain fitness


The Three Primary Levels of Physical Activity continued• Physical activity is often measured in MET levels

(metabolic equivalents).– METs are grouped into three activity

categories:• Light/lifestyle (<3 METs)• Moderate (3 to 6 METs)• Vigorous (>6 METs)


Examples of Physical Activity Levels


The Five Health-Related Components of Fitness• Cardiorespiratory Endurance

– Ability of your cardiovascular and respiratory systems

to provide oxygen to working muscles• Muscular Strength

– Ability of your muscles to exert force• Muscular Endurance

– Ability of your muscles to contract repeatedly over time

• Flexibility– Ability to move your joints in a full range of motion

• Body Composition– The relative amounts of fat and lean tissue in your

body


The Six Skill-Related Components of Physical Fitness• Agility• Balance• Coordination• Power• Speed• Reaction time


The Principles of Fitness

• Overload Principle– To see improvements, the amount of training must

exceed what your body is used to.– Training Effects

• Consistent overloads will bring about adaptation, or changes, as a result of training.

– Dose-Response Relationship• The amount your body adapts to new levels of

training is related to the amount of overload or "dose."

– Diminished Returns• The rate of improvement diminishes over time as

your fitness level approaches your genetic limit.


Overload Principle


The Principles of Fitness continued

• Principle of Progression– To effectively and safely increase fitness, you

must apply an optimal overload level within a certain time period.

– The "10 percent rule" • Increase your program frequency, intensity, or

duration by no more than 10 percent per week.

• Principle of Specificity– Improvement in a body system (e.g.,

cardiorespiratory) will occur only if that specific system is targeted in training.


The Principles of Fitness continued

• Principle of Reversibility– "Use it or lose it."– Fitness levels must be maintained or they will

revert toward previous levels.• Principle of Individuality

– Training results will vary from person to person.

• Principle of Rest and Recovery– Your body needs time to recover between

training sessions.– Overtraining can result in fatigue and

soreness.


How Much Exercise Is Enough?

• For adults, most governmental agencies and credible professional or private organizations recommend at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week (or an equivalent combination).

• Physical Activity Pyramid– A visual summary of minimal activity and

exercise guidelines


Physical Activity Guidelines for Americans


The Physical Activity Pyramid


How Much Exercise Is Enough? continued

• The FITT Formula– Guideline to help you plan a personal

exercise program– Frequency: number of times per week– Intensity: how "hard" to exercise– Time: amount of time per exercise session– Type: the kind of exercise performed


Application of the FITT Principle


Exercising Safely

• Warm-up: two phases– General warm-up: 5 to 10 minutes of light

activity– Specific warm-up: 3 to 5 minutes of

range-of-motion movements• Cool-down

– Exercise-to-rest transition lasting 5 to 15 minutes

• Take time to learn an activity's skills.– This is an important step to enhance

enjoyment and avoid injury.


Exercising Safely continued

• Consume adequate energy and water.– Don't exercise on a full stomach.– Eat a small meal 1.5 to 2 hours prior to

exercising.– Tailor water intake to the individual and the

exercise being performed.• Select appropriate clothing and footwear.

– Proper footwear (fit and cushioning) is critical for safety and comfort.

– Dress appropriately for the activity and temperature.


Individual Factors for a Fitness Program

• Age – Older adults may require extra precautions.

• Weight – Overweight or underweight people have a

higher risk of certain kinds of injuries.• Current Fitness Level

– Select appropriate activities for your personal starting point.


Individual Factors for a Fitness Program continued

• Disabilities– Fitness can be incorporated into daily life via

adaptive courses, equipment, instruction, or facilities.

• Special Health Concerns– Exercise should take place under medical

supervision for certain medical conditions. Seek the advice of a qualified medical professional.


Getting Started

• Understand your motivations for beginning a fitness program.

• Anticipate and overcome obstacles to exercise.• Make time for exercise.• Select fun and convenient activities.

– Lifestyle physical activities– Exercise training options– Sports and recreational activities


Sample Physical Activities


Getting Started continued

• Choose environments conducive to regular exercise.– Exercise facility options– Neighborhood– Weather– Safety

• Set reasonable goals for increased fitness.


Getting Started continued

• Plan goal-related rewards to motivate yourself.– Rewards can be internal or external.

• Make a personal commitment to exercising regularly.