Transcript Chapter 2.pptx

Physical Activity and Exercise
for Health and Fitness
CHAPTER TWO
Physical Activity and Exercise
 Physical Activity
 Body movement requiring energy
 Exercise
 Subset of physical activity
 Planned, structured used to increase or maintain fitness
Physical Activity and Exercise
 Increased health benefits (ACSM)
 At least 30 min. of moderate physical activity
Walking 3 mph
 Mowing
 Sweeping
 Golf
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Everyday is preferable
May not increase physical fitness
May not be enough to prevent weight gain
Physical Activity and Exercise
 Increased physical fitness (ACSM)
 Moderate to vigorous physical activity
Walking 4.5 mph
 Jog 5 mph
 Soccer
 Tennis - Singles
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Health-related Components of Fitness
 Cardiorespiratory Endurance
 Core
 Prolonged, large muscle exercises
 Moderate to high intensity
 Heart , lungs, and vessels delivering oxygen
 Aerobic
Health-related Components of Fitness
 Muscular Strength
 Amount of force a muscle can exert
 Metabolism
 Anaerobic
Health-related Components of Fitness
 Muscular Endurance
 Sustain a contraction or contract repeatedly
 Daily life activities
 Anaerobic
Health-related Components of Fitness
 Flexibility
 Joints move through a full ROM
 Daily life activities
 Very often over looked
Health-related Components of Fitness
 Body composition
 Fat to fat free mass (muscle, bone and water)
 Sometimes not listed as a component of fitness
 Poor body composition associated with many lifestyle diseases
Training Principles
 Specificity
 Specifically designed for a component
 Progressive Overload
 Gradually work muscles at work loads greater than accustom
 Reversibility
 Body will adjust to lower levels of activity
 50% loss within 2 months
 Individual Differences
 Everyone is different with what their body is capable of doing
FITT Principle
 Frequency
 Intensity
 Time (Duration)
 Type (Mode)
Training Guidelines
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Train toward your desired change
Train regularly
Start out slow
Incorporate a warm-up
Incorporate a cool-down
Be safe
Listen to your body
Rest
Use interval training and variety
Use the “Buddy” principle
Train your mind
Eat well
Enjoy!