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Fitness Basics
Benefits of Physical Activity
Three Categories of Fitness
• Physical fitness is a way of measuring how well
your body can respond or adapt to physical effort;
that is, your ability to perform moderate to vigorous
levels of physical activity without becoming overly
tired.
• Skill-related fitness is what allows athletes to be
good at their sports.
• Health-related fitness is the ability to carry out
everyday activities without excessive fatigue and
with enough energy left over for emergencies.
Physical Fitness
• Different from health and wellness
• Includes three aspects:
– Health-related components
– Skill-related components
– Physiological components
Health-Related Components
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Cardiorespiratory fitness
Muscular strength
Muscular endurance
Flexibility
Body composition
Skill-Related Components
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Agility
Balance
Coordination
Speed
Power
Reaction time
Physiological Components
• Metabolic fitness
• Morphologic fitness
• Bone integrity
Five Components
of Health-Related Fitness
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Cardiorespiratory fitness
Muscular strength
Muscular endurance
Flexibility
Body composition
FITT Principle
• Frequency: How often you do physical
activity in a week
• Intensity: How hard you work while you’re
performing the activity
• Time: How long you do the activity
• Type: What type of activity you do
Warming Up
• First, do a general warm-up of 5 to 10
minutes of light movement, such as jogging
or riding a bicycle, to prepare for exercise.
• Then do a specific warm-up using
movements similar to those you’ll do in
your more strenuous exercise session (e.g.,
if you will perform a biceps curl, do an initial
set of biceps curls with little to no weight).
Cooling Down
• A cool-down after working out is important
so that blood doesn’t pool in your
extremities, which could temporarily disrupt
blood flow and deprive the heart and brain
of oxygen.
• Devote 5 to 10 minutes to stretching,
walking, or continuing your workout activity
at a slower pace to cool down the body.
Basic Principles of Fitness
• Overload: A greater load than normally experienced
will coax a training effect from the body. Muscle
adapts quickly and must continually be overloaded
for progress to continue.
• Progression: The training overload must increase
as you become more fit to elicit continuing
improvements.
• Specificity: The type of training undertaken must
relate to the desired results.
• Reversibility: The adaptations achieved through
physical activity are reversible.
Cardiorespiratory Fitness
Cardiorespiratory fitness refers to the ability
of the heart and lungs to efficiently deliver
oxygen and nutrients to the muscles and
cells by way of the bloodstream.
– Cardio refers to the cardiac (heart) system.
– Respiratory refers to the respiratory (lungs) system.
Cardiorespiratory Fitness Guidelines
• Frequency: Do aerobic exercise 3 to 5 days
a week.
• Intensity: Work within the range of 60% to
80% of heart rate reserve (HRR).
• Time: Exercise for at least 30 minutes a
day—up to 60 minutes is even better—on 3
to 5 days, if not all days, of the week.
• Type: Incorporate both aerobic and
anaerobic activity.
Determining Intensity by Heart Rate
• Heart rate (HR): The higher your intensity,
the higher your HR will be. HR is a valid
method for determining intensity.
• Target heart rate (THR): The range of HRs at
which exercise yields cardiorespiratory
benefits. THR zone is 60% to 80% HRmax.
• Maximum heart rate (HRmax): HRmax is the
upper level of HR that you should be
working at. Find it by subtracting your age
from 220.
(continued)
Determining Intensity by Heart Rate
(continued)
• Heart rate reserve (HRR): HRR is a fairly
accurate way to determine intensity that
takes fitness level into account by using
HRrest.
• Resting heart rate (HRrest): HRrest is your
HR while resting. The less physically fit you
are, the higher your HRrest.
• Karvonen method: Calculates HR zones for
HR monitor training and is considered more
accurate than most methods because it
takes HRrest into consideration.
Determining Intensity by Borg RPE
The Borg Rating of Perceived Exertion (RPE)
scale is a method that allows exercisers to
subjectively rate how they’re feeling during
activity, taking into account personal fitness
level, general fatigue levels, and
environmental factors.
Muscular Strength and Endurance
• Muscular strength is the capacity of the muscle to
exert force against a resistance.
• Muscular endurance is the capacity of the muscle
to exert a force repeatedly against a resistance.
• Together they allow people to perform activities of
daily living with less physiologic stress, protect
them from injuries, and help them maintain
functional independence throughout life.
• Resistance training is a form of exercise that uses
free weights, bands, machines, or body weight to
put resistance on the muscle through a full range of
motion.
Types of Muscular Contractions
• Isometric contractions: Muscle applies
force without moving.
• Concentric contractions: Force is produced
while the muscle shortens.
• Eccentric contractions: Force is produced
while the muscle lengthens.
Guidelines for Muscular Strength
and Endurance Training
• Frequency: Exercise each muscle group on 2 or 3
nonconsecutive days per week.
• Intensity: Most strength training professionals
recommend a workout of 2 to 4 sets of 8 to 12
repetitions each.
• Time: Each repetition should take about 6 seconds
total—3 seconds for the concentric phase and 3
seconds for the eccentric phase.
• Type: Perform a minimum of 8 to 10 separate
exercises to train all major muscle groups of the
body.
Training Goals
• Goal 1: Increase muscular strength and
power.
• Goal 2: Increase muscle mass by enlarging
muscle fibers (hypertrophy).
• Goal 3: Increase muscular endurance
(toning).
Building a Strength Training Program
• Repetitions and weight have an inverse
relationship.
• For toning and muscle endurance and general
muscular strength gains, use lighter weights but do
more repetitions.
• For strength gains and to build muscle, use heavier
weight but do fewer repetitions and more sets.
• To gain muscular endurance, use shorter rests
between sets.
• For strength gains, use longer rests between sets.
Flexibility
• Flexibility is the ability to move a joint
through its full range of motion.
• Flexibility is important for making everyday
movements easier, especially with age.
• Pay attention to flexibility when doing
strength training.
Guidelines for Improving Flexibility
• Frequency: Stretch a minimum of 2 or 3
days per week, either at the end of your
exercise session or after a warm-up.
• Intensity: Stretch to the end of the range of
motion, just until you feel discomfort or
tightness but not to the point of pain. Do 2
to 4 repetitions for each stretch.
• Time: Hold each stretch for 15 to 30
seconds.
• Type: Do static, not ballistic, stretches.
Types of Stretches
• Passive stretching is when a partner or stretching
machine provides the force for the stretch.
• Active stretching is when you facilitate the force for
the stretch.
– Static
– Ballistic
– Dynamic
• Proprioceptive neuromuscular facilitation (PNF)
involves contracting, relaxing, and stretching
opposing muscle groups.
Body Composition
• Healthy body composition consists of a ratio of
high fat-free mass to acceptably low fat mass.
• A healthy body composition is influenced by
gender, height, and weight.
• High fat levels lead to an increased risk for
hypertension, type 2 diabetes, stroke, heart
disease, and high cholesterol.
• Following a sensible diet and participating in a safe
and effective exercise program is the best and
safest way to improve body composition.
Special Considerations
for Fitness
• Temperature extremes
• Age-related issues
• Physical limitations
Heat and Cold
• Heat
– Causes impaired regulation of internal core
temperature, loss of body fluids, and loss of
electrolytes.
– In extreme heat, the circulation system is
maintaining blood pressure, and as a result it can’t
regulate temperature as well.
• Cold
– Hypothermia
– Frostbite
Resistance Training
for Children and Adolescents
• Supervision is important.
• Children should begin with light loads and
then gradually increase them by 5% to 10%
as strength improves.
• A workout should consist of 1 to 3 sets of 6
to 15 reps on 2 or 3 nonconsecutive days
per week.
Exercise for People With Disabilities
• Physical activity and exercise are especially
beneficial for people with disabilities.
• The best exercise or activity program for a
person with disabilities depends on the
person’s individual circumstances.
Exercise for Pregnant Women
• How active a woman was before she
became pregnant has implications for how
active she can be during her pregnancy.
• If her doctor approves, a pregnant woman
should exercise comfortably, not intensely,
at least 3 days a week and follow general
safety precautions for physical activity.
Exercise for Older Adults
• Individual needs and physical condition
influence the kind of physical activity
appropriate for a person.
• Adult guidelines for cardiorespiratory
fitness and general fitness programming
hold true for the elderly.
• Older people who do resistance training
should do about 10 to 15 repetitions per set.
Being Active in College
• What to believe
– Health information from certified medical professionals
– Government- or public-sponsored Web sites
• What to do
– Enjoyable activities
– Sound body, sound mind
• Where to exercise
– Recreation center
– Intramurals
– At home
Exercise Clothing
• Good athletic shoes
• Comfortable clothes
• Three-layer system
– Bottom layer should be the thinnest.
– Second layer is for insulation.
– Outermost layer should be made of a waterproof
and windproof material.
Three-Layer System
bottom layer
second layer
third layer
Safety Equipment
• Reflectors or lights worn on shoes or
clothing
• Phone holders
• Helmet or protective padding
• Water bottle
• Sunscreen
• Sunglasses or goggles
Recommendations
for Health Improvements