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Chapter Four:
Becoming Physically Fit
(c) 2005 The McGraw-Hill Companies, Inc. All rights reserved.
Benefits of Fitness
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Increased longevity
Increased capillary network of the body
Decreased heart disease and cancer
Prevention hypertension and Type II
diabetes
Improved blood lipid profile
Benefits of Fitness, cont’d
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Strengthens your lungs
Controls weight
Greater ability to perform activities throughout
your life
Wards off infections
Improve efficiency of other body systems
Key Terms
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Physical Fitness: attributes that allow the
ability to perform physical activity
Physical Activity: bodily movement produced
by skeletal muscle groups
Exercise: Sub-category of physical activity;
structured, repetitive, and purposive towards
maintaining or improving fitness levels
Components of Physical Fitness
1.
2.
3.
4.
5.
Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Body composition
Cardiorespiratory Endurance
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Ability of the heart, lungs, and blood vessels to
process and transport oxygen over a period of time
Continuous, repetitive movements
Aerobic energy production (using oxygen)
Structural and functional benefits
Examples: brisk walking, jogging, cycling
Muscular Fitness
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Strength: ability to contract skeletal muscle
to engage in work (force x 1)
Endurance: ability for muscle group to
function over a period of time (force/time)
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Improves by performing repeated contractions
less than maximal levels
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leads into oxygen debt (anaerobic energy production)
causes quick muscle fatigue (lactic acid production)
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How to Improve Muscular
Fitness?
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Overload Principle
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gradually increasing the resistance can lead to increased
muscular strength and endurance
How to Improve Muscular
Fitness, cont’d
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3 Types of Training Modes
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isometric (same measure)
isotonic (full range of motion, progressive resistance)
isokinetic (speed accommodates the movement of the
exercises – expensive computerized dynamometers)
Flexibility
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Ability of joints to
function through an
intended range of
motion
Failure to maintain
flexibility will result in
reduced motion/injury
Two forms of stretching
motions
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static – holding a stretch for a
period of time (recommended)
ballistic – bouncing motions
considered more dangerous
Body Composition
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Make up of the body (bone, fat, muscle, etc.)
Our society currently carries too much body fat
Measuring body fat % should be included in
any fitness program
Cardiovascular fitness and strength training
can contribute to decreased body fat
Aging Physically
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Physical decline occurs gradually
Differences are individual in nature
More subtle physiological changes occur
between the years of 45 – 64
Aging Physically, cont’d
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Osteoporosis (loss of calcium from bone) is
more evident in middle-aged women
Osteoarthritis (wear and tear inflammation)
upon weight bearing joints related to years of
friction
* Continuing to follow a fitness regimen is essential to
minimizing age-related problems
Health Concerns of Older Adults
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Decrease in bone mass
Structural changes in
bone
Decrease in muscle bulk
and strength
Decrease in O2 uptake
Loss of reproducing
cells in the nervous
system
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Decrease in
hearing/vision
Decrease in other
sensory modalities
Slower reaction time
Gait and postural
changes due to
weakened trunk/leg
muscles
ACSM’s Recommendations for
Achieving Optimal Fitness (1998)
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Mode of activity
Frequency
Intensity
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Duration
Resistance training
Flexibility training
Developing a
(Cardiorespiratory Fitness Progam)
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Mode of Activity
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Continuous activity
Using large muscle groups
Aerobic in nature
Enjoyable activity selection
Frequency
(How Often Should One Train?)
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3-5 times/week
More than 5 times/week will not create further
improvement
Less than 3 times/week will not show
improvement either
Intensity of Training
Effects produced via
cardiorespiratory fitness
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ACSM recommendation of 65-90% of one’s
maximum heart rate = THR
Target Heart Rate = (220 – age x 65-90%)
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example of a beginning 20 year old THR 220-20 =
200 x .65 = 130 bpm
Duration of Training
(Cardiorespiratory Fitness)
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ACSM recommends 20-60 minutes of
continuous activity
The lower the range of intensity, the longer the
duration should be
Resistance Training (Muscular
Fitness)
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Strength training should be done 2-3
times/week
Assists with improving body composition
One set of 8-12 reps (10-15 reps for adults
over 50) geared toward fatiguing major muscle
groups (i.e., legs, arms, shoulders, chest, back)
Resistance Training (Muscular
Fitness), cont’d
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Isotonic or isokinetic training progress recommended
Full range of motion at a slow to moderate speed
using rhythmic breathing
Multiple sets could provide greater benefits
Flexibility Training
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ACSM recommends stretching
the major muscle groups
2-3 times/week
Should be done when the body
has warmed up significantly
Static stretching is preferred over
ballistic type
Hold for 10-30 seconds
3 Parts of a Training Session
1.
2.
3.
Warm-Up (slow gradual increased of movement
10-15 minutes leading into stretching)
Conditioning Workout (cardiorespiratory
endurance, strength training, and flexibility
regimen following ACSM guidelines)
Cool-Down (return the body to a resting state in 510 minutes, i.e., walking, stretching, etc.)
Exercise for Older Adults
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Exercises for younger adults may be
inappropriate for people over aged 50
Supervision from a certified instructor may be
necessary
Physical exams would be recommended before
beginning a program
Well designed programs should start slow and
become gradual over time
Recognize signs of distress
Low Back Pain
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4 out of 5 adults suffer from low back pain
These effects can occur 2-3 times per year
Mechanical (postural) problems tend to be the
main culprit
Seeing a physician is not generally required
A regular physical fitness program can greatly
reduce the chances of these occurrences
Sports Injuries
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5 general principles related toward prevention
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start at a low level and progress gradually
if you stop exercising for an extended time, do not restart at the past
level
listen to your body
follow rehabilitation instructions if prescribed by a rehab specialist
develop a preventive approach to all injuries
Chapter Four:
Becoming Physically Fit
(c) 2005 The McGraw-Hill Companies, Inc. All rights reserved.