PHYSICAL FITNESS FOR LIFE CHAPTER 1 Understanding Fitness Principles Learning Objectives
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PHYSICAL FITNESS FOR LIFECHAPTER 1
Understanding Fitness Principles
Learning ObjectivesFound on Page 1 of Textbook
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2008 Age-Adjusted Estimates of the Percentage of Adults† with Diagnosed Diabetes CDC
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DIABETES BELT Center for Disease Control and Prevention
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2008 Age-Adjusted Estimates of the Percentage of Adults† Who Are Obese CDC
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2008 Age-Adjusted Estimates of the Percentage of Adults† Who Are Physically Inactive CDC
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2008 Age-Adjusted Estimates of the Percentage of Adults† Who Are Diagnosed Diabetes, who are Obese CDC, and Who Are Physically Inactive in Georgia CDC
Diabetes
Obesity
Physical Inactivity
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What does it actually mean to be fit anyway”? Lily
Physical Fitness, Physical activity, Exercise and METS
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MET=Metabolic Equivalent=3.5 ml oxygen per kg of body weight per minute1 milliliter (ml) = 0.0338140565 Fluid Ounces1 liter= 1000 ml1 kilogram (kg) = 2.2 pounds (lbs)
I.E. A 220 pound male would weigh 100 kilograms.
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Mr. White’s definition of Exercise
Planed, organized or managed physical activity that is done to improve one or more of the five health components of physical fitness
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Mr. White’s definition of Physical Fitness:
Being Physically Fit means having good scores as measured in accepted assessments in each of the five health related components of physical fitness.
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THE FIVE HEALTH-RELATED COMPONENTS OF FITNESS PAGES 3-4
• CARDIORESPIRATORY Endurance• MUSCULAR Strength• MUSCULAR Endurance• FLEXIBILITY• BODY Composition
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SKILL RELATED COMPONENTS OF PHYSICAL FITNESS Pages 4-5
• Agility• Balance• Coordination• Power• Speed• Reaction Time
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TRAINING vs. PRACTICE
What is done to improve 5 health related components + power& speed? Training =What is done to improve skill related components of fitness + speed & power?Practice=
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PRINCIPLES OF FITNESS or EXERCISE TRAINING page 5
Explains =
Informs =
“I tried to do to much and ended up getting injured. How do I keep from doing the same thing this time. “ Lily
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PRINCIPLES OF FITNESS or EXERCISE TRAINING page 5-7
• OVERLOAD Training effects Dose-Response Diminished Returns
• PROGRESSION• SPECIFICITY• REVERSIBILITY• INDIVIDUALITY• REST Overtraining
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FITT FORMULA FOR DESIGNING (PRESCRIBING) EXERCISE PROGRAMS page 9
FREQUENCY =
INTENSITY =
TIME =
TYPE =
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“How much exercise do I really need?” Lily
American College of Sports Medicine and American Heart Association Recommendation for Adults 18-65 years = page 10
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EXERCISE SAFETY page 11
• WARM-UP• COOL-DOWN or WARM DOWN• LEARN APPROPRIATE SKILLS• CONSUME water energy• SELECT APPROPRIATE footware clothing
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Case Study page 15
Lily
“I’ve started jogging again! I’m back to jogging 30 minutes twice a week and thinking of bumping things up to three times a week. I’m hoping to eventually work my way up to jogging 45 minutes straight, each time I go out. I’m not tempted to run a 10k again any time soon, but if I can keep this new routine going, maybe I’ll be ready for a 5k-without hurting my knees this time.”
Describe Lily’s routine using the FITT formula?
Advise Lily on things she should do or consider in order not to end up injured?
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PHYSICAL FITNESS FOR LIFECHAPTER 1Understanding Fitness Principles
Prepare for exam by working study questions 1-10 on page 17