Transcript chapter 2 part A Helena

Chapter 2: Part A
BASIC PRINCIPLES OF
PHYSICAL FITNESS
Physical Activity and Exercise for
Health and Fitness
 Physical activity levels have declined
 Healthy People 2010:
 More than 55% of U.S. adults do not engage in
recommended amounts of activity
 25% are not active at all
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 2
© McGraw-Hill Higher Education
Levels of Physical Activity
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2
© McGraw-Hill Higher Education
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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 2
© McGraw-Hill Higher Education
Lifestyle Physical Activity
 For health promotion:
 Expend about 150 calories—equivalent to 30 minutes
of brisk walking—on most days
 On average 1 mile = 100 calories (run vs. walk)
 For health promotion and weight management:
 Engage in 45–60 or more minutes of activity on most
days
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 2
© McGraw-Hill Higher Education
Moderate Amounts of Physical
Activity
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2
© McGraw-Hill Higher Education
Exercise to Develop Physical
Fitness
 Lifestyle physical activity improves health but
may not improve fitness
 A structured, formal exercise program
improves physical fitness and provides even
greater health improvements
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 2
© McGraw-Hill Higher Education
How Much Physical Activity Is
Enough?
 Moderate-intensity versus high-intensity
exercise
 Continuous versus intermittent exercise
 Low-intensity exercise improves health but
may not be very beneficial for improving
physical fitness
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 2
© McGraw-Hill Higher Education
How Much Physical Activity Is
Enough?
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 2
© McGraw-Hill Higher Education
Health-Related Components of
Physical Fitness
 Health-related fitness = physical capacities that
contribute to health
 Five components:
1. Cardio-respiratory endurance
2. Muscular strength
3. Muscular endurance
4. Flexibility
5. Body composition
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 2
© McGraw-Hill Higher Education
Skill-Related Components of
Fitness
 Speed
 Power
 Agility
 Balance
 Coordination
 Reaction time
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 2
© McGraw-Hill Higher Education
First steps to Fitness!
 Creating a plan starts with assessing what
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you do already!
Get medical clearance = #1!
Why do you want to be fit?
How frequently do you engage in PA?
How long will it take you to get fit?
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 2
© McGraw-Hill Higher Education
Importance of PF
 20 Question
 Scale:
 5 = Extremely important
 4 = Very important
 3 = Important
 2 = Not so important
 1 = Of little concern
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 2
© McGraw-Hill Higher Education
Evaluating your score
 Extremely Important ____ x 5 = _____
 Very important ____ x 4 = _____
 Important _____ x 3 = _____
 Not so important _____ x 2 = ____
 Of little concern _____ x 1 = _____
Total = _____
 Scores: 100-85, 84-70, 69-50, 49-35, 34-29
 How important is fitness to you?
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 2
© McGraw-Hill Higher Education