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![Page 1: Basic Principles of Physical Fitness. Physical Activity and Exercise for Health and Fitness Physical activity levels have declined Healthy People.](https://reader035.fdocuments.in/reader035/viewer/2022062309/56649f3e5503460f94c5e4ce/html5/thumbnails/1.jpg)
Basic Principles of Physical Fitness
![Page 2: Basic Principles of Physical Fitness. Physical Activity and Exercise for Health and Fitness Physical activity levels have declined Healthy People.](https://reader035.fdocuments.in/reader035/viewer/2022062309/56649f3e5503460f94c5e4ce/html5/thumbnails/2.jpg)
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
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Levels of Physical Activity
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Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
![Page 5: Basic Principles of Physical Fitness. Physical Activity and Exercise for Health and Fitness Physical activity levels have declined Healthy People.](https://reader035.fdocuments.in/reader035/viewer/2022062309/56649f3e5503460f94c5e4ce/html5/thumbnails/5.jpg)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
![Page 6: Basic Principles of Physical Fitness. Physical Activity and Exercise for Health and Fitness Physical activity levels have declined Healthy People.](https://reader035.fdocuments.in/reader035/viewer/2022062309/56649f3e5503460f94c5e4ce/html5/thumbnails/6.jpg)
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
![Page 7: Basic Principles of Physical Fitness. Physical Activity and Exercise for Health and Fitness Physical activity levels have declined Healthy People.](https://reader035.fdocuments.in/reader035/viewer/2022062309/56649f3e5503460f94c5e4ce/html5/thumbnails/7.jpg)
Lifestyle Physical Activity
For health promotion: Expend about 150 calories—equivalent to
30 minutes of brisk walking—on most days For health promotion and weight
management: Engage in 60 or more daily minutes of
activity to prevent unhealthy weight gainEngage in 60-90 daily minutes of activity
to sustain weight loss
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Moderate Amounts of Physical Activity
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Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
![Page 10: Basic Principles of Physical Fitness. Physical Activity and Exercise for Health and Fitness Physical activity levels have declined Healthy People.](https://reader035.fdocuments.in/reader035/viewer/2022062309/56649f3e5503460f94c5e4ce/html5/thumbnails/10.jpg)
Health-Related Components of Physical Fitness
Health-related fitness = physical capacities that contribute to health
Five components:
1. Cardiorespiratory endurance = the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity
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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 range of motion in a joint or group of joints
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Health-Related Components of Physical Fitness
5. Body composition = the proportion of fat and fat-free mass (muscle, bone, and water) in the body
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Aerobic vs Anaerobic Exercise
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Skill-Related Components of Fitness
SpeedPowerAgilityBalanceCoordinationReaction time
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F.I.T.T Placing increasing amounts of stress
on the body causes adaptations that improve fitness; progression is critical
FITT principle for overload: Frequency—How oftenIntensity—How hardType—Mode of activityTime—How long (duration)
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![Page 17: Basic Principles of Physical Fitness. Physical Activity and Exercise for Health and Fitness Physical activity levels have declined Healthy People.](https://reader035.fdocuments.in/reader035/viewer/2022062309/56649f3e5503460f94c5e4ce/html5/thumbnails/17.jpg)
Reversibility—Adapting to a Reduction in Training
Fitness improvements are lost when demands on the body are lowered
If you stop exercising, up to 50% of fitness improvements are lost within 2 months
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Designing Your Own Exercise Program
Medical clearance Fitness assessment Setting goals
SpecificMeasurableAttainableRealisticTime frame specific
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Physical Activity Pyramid
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Benefits of Different Types of Programs
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Guidelines for Training
Train the way you want your body to change
Train regularlyStart slowly, and get in shape
gradually; do not overtrainWarm up before exerciseCool down after exerciseExercise safely
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Guidelines for Training
Listen to your body, and get adequate rest Cycle the volume and intensity of your
workouts Try training with a partner Vary your activities Train your mind Fuel your activity appropriately Have fun Track your progress Keep your exercise program in perspective
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Progression of an Exercise Program: Get in Shape Gradually
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Amount of Exercise for Fitness Benefits