Chapter 11 Lecture

© 2015 Pearson Education, Inc.

Improving YourPersonal Fitness

© 2015 Pearson Education, Inc.

Learning Outcomes

• Describe the health benefits of being physically active.• Distinguish between physical activity required for health,

physical fitness, and performance.• Identify the motivating factors for becoming physically fit,

including the benefits, goals, and challenges to manage. • Understand and be able to use the FITT principles for

the health-related components of physical fitness.• Design a training program that works for you,

incorporating the key components of a personal physical fitness program.

• Summarize ways to prevent and treat common injuries related to physical activity.

© 2015 Pearson Education, Inc.

Physical Activity for Health

• 26.2 percent of Americans are sedentary.• Regular physical activity reduces the likelihood

of coronary artery disease, high blood pressure, type 2 diabetes, obesity, and other chronic diseases.

• Physical activity refers to all body movements produced by the skeletal muscles, resulting in substantial increase in energy expenditure.

• Exercise refers to a planned, structured, and repetitive bodily movement done to improve or maintain components of physical fitness.

© 2015 Pearson Education, Inc.

Physical Activity for Health

• If all Americans followed the 2008 Physical Activity Guidelines, it is estimated that the following deaths could be prevented:– One third related to coronary heart disease– One fourth related to stroke and osteoporosis – One fifth related to colon cancer, high blood

pressure, and type 2 diabetes– One seventh related to breast cancer

© 2015 Pearson Education, Inc.

2008 Physical Activity Guidelines for Americans

© 2015 Pearson Education, Inc.

Physical Activity for Health (cont.)

• Reduced risk of cardiovascular diseases• Reduced risk of metabolic syndrome and type 2

diabetes• Reduced cancer risk• Improved bone mass and reduced risk of

osteoporosis• Improved immunity• Improved mental health and stress management• Longer life span

© 2015 Pearson Education, Inc.

Some Health Benefits of Regular Exercise

© 2015 Pearson Education, Inc.

Calories Burned by Different Activities

© 2015 Pearson Education, Inc.

Physical Activity for Fitness and Performance• Physical fitness is the ability to perform regular

moderate to vigorous levels of physical activity without excessive fatigue.

© 2015 Pearson Education, Inc.

Health-Related Components of Physical Fitness• Cardiorespiratory Fitness

– Aerobic ("with oxygen") is any exercise that requires oxygen to make energy for prolonged activity

– Aerobic capacity (VO2max) is the maximum volume of oxygen consumed by the muscles during exercise.

© 2015 Pearson Education, Inc.

Health-Related Components of Physical Fitness (cont.)• Muscular Strength

– Refers to the amount of force a muscle or group of muscles can generate in one contraction. To assess the strength of a particular muscle or muscle group, measure the amount of weight that can be moved one time and no more (one time repetition maximum, 1 RM).

• Muscular Endurance– A muscle's ability to exert force repeatedly

without fatiguing or the ability to sustain a muscular contraction for a length of time

© 2015 Pearson Education, Inc.

Health-Related Components of Physical Fitness (cont.)• Flexibility

– The range of motion, or the amount of movement possible, at a particular joint or series of joints

• Body Composition– Describes the relative proportions of fat and

lean (muscle, bone, water, organs) tissues in the body

© 2015 Pearson Education, Inc.

Components of Physical Fitness

© 2015 Pearson Education, Inc.

Skill-Related Components of Physical Fitness• Agility• Balance• Coordination• Power• Speed• Reaction time

© 2015 Pearson Education, Inc.

Getting Motivated and Committing to Your Physical Fitness• What If I Have Been Inactive for a While?

– In the initial conditioning stage, you begin at levels lower than those recommended for you.

• Overcoming Common Obstacles to Physical Activity– May be real or perceived barriers– May be personal or environmental

© 2015 Pearson Education, Inc.

Getting Motivated and Committing to Your Physical Fitness (cont.)• Incorporating Physical Activity in Your Life

– Choose activities that you genuinely like.– Choose activities that you are capable of

doing.– Start slow, plan enjoyable activities and

progress to more strenuous or vigorous activities.

– Make physical activity part of your routine.

© 2015 Pearson Education, Inc.

Overcoming Obstacles to Physical Activity

© 2015 Pearson Education, Inc.

Creating Your Own Fitness Program

• Identifying Your Physical Fitness Goals– SMART Goals

• Specific• Measurable • Achievable • Realistic • Time-based

© 2015 Pearson Education, Inc.

Principles of Fitness Training

• FITT– Frequency

• The number of times per week you need to engage in particular exercises to achieve the desired level of fitness in a particular component

– Intensity • Refers to how hard your workout must be to achieve desired

level of physical fitness

– Time• Refers to how many minutes or repetitions of an exercise are

required at a specified intensity during any one session to attain the desired level of physical fitness

– Type• Refers to what kind of exercises should be performed to

improve the specific component of physical fitness

© 2015 Pearson Education, Inc.

The FITT Principle for Cardiorespiratory Fitness

– ACSM recommends 3–5 days per week of moderate to vigorous, rhythmic, continuous activity at 64–95 percent of heart rate maximum be performed for 20–60 minutes at a time, depending on level of intensity.

– Twenty minutes is fine for vigorous-intensity workouts.

– Thirty minutes is fine for moderate-intensity workouts.

– The amount of aerobic exercise is at least 150 minutes per week for moderate intensity and 75 minutes for vigorous intensity.

© 2015 Pearson Education, Inc.

The FITT Principle Applied to Cardiorespiratory Fitness, Muscular Strength and Endurance, and Flexibility

© 2015 Pearson Education, Inc.

Target Heart Rate, Perceived Exertion, and The Talk Test

– Target heart rate can be determined by subtracting your age from 220 (males) or 226 (females). This is your maximum heart rate (MHR).• Your target heart rate is somewhere between 70

and 90 percent of MHR.

– Borg's rating of perceived exertion (RPE) is another method of determining intensity.

– The talk test is the easiest but least scientific method of measuring cardiorespiratory exercise intensity.

© 2015 Pearson Education, Inc.

Taking a Pulse

© 2015 Pearson Education, Inc.

The FITT Principle for Muscular Strength and Endurance• Frequency is 2–4 days per week of exercises

that train major muscle groups, using enough repetitions and sufficient resistance to improve muscular strength and endurance.

• Intensity is determined using greater than 60 percent of your 1 RM for muscular strength, and less than 60 percent of it for muscular endurance.

© 2015 Pearson Education, Inc.

The FITT Principle for Muscular Strength and Endurance• Sets and Repetitions

– To increase muscular strength you need higher intensity and fewer repetitions and sets.

– For muscular strength, use a resistance of more than 60 percent of your 1 RM performing 2–4 sets with 8–12 repetitions per set.

– For muscular endurance, use less than 50 percent of your 1 RM, 1–2 sets of 15–25 repetitions.

• Rest Periods– Resting between exercises can reduce fatigue and

help with performance and safety.

© 2015 Pearson Education, Inc.

Methods of Providing Resistance

© 2015 Pearson Education, Inc.

Specificity, Exercise Selection, and Exercise Order• Specificity Principle

– Effects of resistance training must be specific to the muscles exercised.

– You must include exercises for all the major muscle groups.

– You must ensure that overload is sufficient.– You must have a degree of tension in

muscles that is greater than that which they are accustomed to.

– Exercise selection must be specific.

© 2015 Pearson Education, Inc.

The FITT Principle for Flexibility

• Use static stretching that slowly and gradually lengthens a muscle or group of muscles.

• Train a minimum of 2–3 days, but daily training produces the most benefits.

• Perform and hold the static stretch (10–30 seconds) at the point of tension, or mild discomfort, but not pain.

© 2015 Pearson Education, Inc.

Stretching Exercises

© 2015 Pearson Education, Inc.

Implementing Your Fitness Program

• Develop a progressive plan.• Design your exercise sessions:

– Warm-up– Cardiorespiratory and/or resistance training– Cool-down and stretching

© 2015 Pearson Education, Inc.

Explore Activities That Develop Multiple Components of Fitness• Core Strength Training

– The contraction of the deep back, abdominal, and hip muscles that attack to the spine and pelvis provides the basis for support of movement for the upper and lower body and powerful movements for the extremities.

• Yoga– Blends mental and physical aspects of

exercise, and can improve flexibility, vitality, posture, agility, balance, coordination, and muscular strength and endurance.

© 2015 Pearson Education, Inc.

ABC News Video: Beginner's Guide to Yoga

Discussion Questions• What are the physiological, physical, and mental benefits

of yoga? Which style of yoga is beneficial for those who want to maximize the mental benefits of yoga? What style is beneficial for those who want to maximize weight loss?

• How do you choose the best way to practice yoga if you are a beginner? Discuss the benefits and barriers to the three modes of instruction: 1) group instruction; 2) private instruction; 3) DVD instruction.

• How do you determine if yoga is the type of exercise you should pursue based on your fitness goals? How do you determine which style of yoga (power, iyengar, hatha, kudalini) is right for you?

© 2015 Pearson Education, Inc.

Explore Activities That Develop Multiple Components of Fitness• Tai Chi

– Combines stretching, balance, muscular endurance, coordination, and meditation.

• Pilates– Combines stretching with movement against

resistance.

© 2015 Pearson Education, Inc.

Preventing and Treating Fitness-Related Injuries• Traumatic Injuries

– Occur suddenly and typically by accident– Include broken bones, torn ligaments and

muscles, contusions, and lacerations• Overuse Injuries

– Result from the cumulative effects of day-after-day stresses placed on tendons, muscles, and joints during exercise

© 2015 Pearson Education, Inc.

Treatment of Fitness Training–Related Injuries• RICE

– Rest– Ice– Compression– Elevation

© 2015 Pearson Education, Inc.

Preventing Injuries

• Use appropriate footwear.• Use appropriate protective equipment.• Exercising in the heat can result in

– Heat cramps– Heat exhaustion– Heatstroke

• Exercising in the cold can result in– Hypothermia

© 2015 Pearson Education, Inc.

ABC News Video: Sports Drinks Science: Is It Hype?

Discussion Questions• How does the marketing of products, including

product placement, impact sales?• Discuss the problems with the science behind

the sports drinks. Discuss whether or not it is ethical for companies to pay for research on their own products.

• Identify claims sports drink companies have published that may bend the truth.

• Why might sports drinks be unhealthy for your weekend warrior or average gym goer?