PE 116 - Lifetime PE 116 - Lifetime Fitness ConceptsFitness Concepts

Labette Community CollegeLabette Community College

Property of HHPR Department-PSUProperty of HHPR Department-PSU

Physical Activity and Exercise Physical Activity and Exercise for Health and Fitnessfor Health and Fitness

►Physical activity levels have dePhysical activity levels have declinclineded

►Healthy People 2010:Healthy People 2010: More than 55% of U.S. adults do not engage More than 55% of U.S. adults do not engage

in recommended amounts of physical activityin recommended amounts of physical activity 25% completely sedentary 25% completely sedentary ““couch potatoescouch potatoes””

► Surgeon General ReportSurgeon General Report 25% sedentary 25% sedentary 60% too inactive or below goals60% too inactive or below goals 40% meet SG goals 40% meet SG goals

http://www.healthypeople.gov (2010 goals)http://www.healthypeople.gov (2010 goals)

Surgeon General Surgeon General Exercise or Physical Exercise or Physical Activity PrescriptionActivity Prescription

““Accumulate, 30-60+ minutes Accumulate, 30-60+ minutes of moderately intense of moderately intense

physical activity, most if not physical activity, most if not all days of the weekall days of the week””

http://pag.airhealthprojects.org/http://pag.airhealthprojects.org/paguidelines/adultguide/paguidelines/adultguide/

part1.aspxpart1.aspx

Benefits of Physical Activity and Benefits of Physical Activity and ExerciseExercise

► Improved cardiovascular and Improved cardiovascular and respiratory function… boost in respiratory function… boost in ENERGYENERGY

► Increased mood & quality of lifeIncreased mood & quality of life►Higher OHigher O22 consumption by muscles consumption by muscles

►Better sleep & healthier sex lifeBetter sleep & healthier sex life►Prevention and management of Prevention and management of

chronic diseases (ex. heart disease, chronic diseases (ex. heart disease, diabetes, stroke, blood pressure, etc)diabetes, stroke, blood pressure, etc)

PA Benefits (cont.)PA Benefits (cont.)►Reduced bone-mineral lossReduced bone-mineral loss► Improved cholesterol levels (lower Improved cholesterol levels (lower

total and LDL & higher HDL) total and LDL & higher HDL) ►Risk of several types of cancer can be Risk of several types of cancer can be

reduced such as breast, prostate, and reduced such as breast, prostate, and lunglung

►Pure & simple… it’s F-U-N!!!Pure & simple… it’s F-U-N!!!Statements from the American College of Sports Statements from the American College of Sports Medicine (ACSM), Center for Disease Control and Medicine (ACSM), Center for Disease Control and Prevention (CDC), Mayo Clinic and the Surgeon Prevention (CDC), Mayo Clinic and the Surgeon GeneralGeneral

Physical Activity Physical Activity or or Exercise Exercise ? ?

►Physical activity (PA) is defined as any Physical activity (PA) is defined as any movement produced by skeletal movement produced by skeletal muscles that results in energy muscles that results in energy expenditure beyond resting expenditure beyond resting expenditure.expenditure. Broad or generic termBroad or generic term Sports to everyday activities such asSports to everyday activities such as

Biking between classesBiking between classes Walking the dogWalking the dogGardeningGardening Raking leavesRaking leavesWashing the car (by hand) Washing the car (by hand) Shoveling snow Shoveling snow

Additional examples:Additional examples:

Physical Activity (PA) or Physical Activity (PA) or Exercise?Exercise?

►Exercise is a subset of physical activity Exercise is a subset of physical activity that is planned, structured, repetitive, that is planned, structured, repetitive, and purposeful in the sense that and purposeful in the sense that improvement or maintenance of improvement or maintenance of Health Health Related Physical FitnessRelated Physical Fitness is the objective. is the objective.

►Public misconception… in my job as Public misconception… in my job as a ??? I work hard so I do NOT need this? a ??? I work hard so I do NOT need this? (T or F?)(T or F?)

Health Related Physical Health Related Physical Fitness (HRFP) ComponentsFitness (HRFP) Components►Aerobic or Cardiorespiratory Capacity Aerobic or Cardiorespiratory Capacity

Ability of the circulatory and respiratory Ability of the circulatory and respiratory systems to supply fuel (Osystems to supply fuel (O22) during ) during sustained physical activity.sustained physical activity.

►Muscular StrengthMuscular Strength Muscular strength is the ability of the Muscular strength is the ability of the

muscle to exert force during an activity.muscle to exert force during an activity.

►Muscular EnduranceMuscular Endurance Muscular endurance is the ability of the Muscular endurance is the ability of the

muscle to continue to perform without muscle to continue to perform without fatiguefatigue

HRPF Components HRPF Components (cont.)(cont.)

►Flexibility or ROMFlexibility or ROM The range of motion around a joint.The range of motion around a joint.

►Body compositionBody composition Refers to the relative amount of total fat Refers to the relative amount of total fat

vs muscle, bone, and other vital parts of vs muscle, bone, and other vital parts of the bodythe body

http://www.cdc.gov/nccdphp/dnpa/physical/everyone/glossary/http://www.cdc.gov/nccdphp/dnpa/physical/everyone/glossary/index.htmindex.htm

Health Related Physical Health Related Physical FitnessFitness

►5 major components5 major components HHPR lab testHHPR lab test C-R / aerobic enduranceC-R / aerobic endurance 3 min step test 3 min step test Muscular strengthMuscular strength hand grip test hand grip test Muscular enduranceMuscular endurance 1 min crunchies 1 min crunchies Body compositionBody composition skinfolds / BEI skinfolds / BEI FlexibilityFlexibility sit & reach test  sit & reach test 

►Sometimes muscular strength & Sometimes muscular strength & endurance are combined into one endurance are combined into one component.component.

How Do I Intelligently Start?How Do I Intelligently Start?

►Depends on many factors:Depends on many factors: HealthHealth Physiological Age (vs chronological)Physiological Age (vs chronological) WeightWeight Level of fitnessLevel of fitness ExperienceExperience What you are comfortable with and What you are comfortable with and

ENJOY!ENJOY!

How To Intelligently Start?? How To Intelligently Start??

► If you have health issues consult a doctor If you have health issues consult a doctor before starting an exercise program.before starting an exercise program.

►Assess your current aerobic fitness level:Assess your current aerobic fitness level: YMCA step test (HHPR Lab)YMCA step test (HHPR Lab) Graded Exercise Stress Test (treadmill/bike)Graded Exercise Stress Test (treadmill/bike) Rockport Walk Test (1 mile= time + HR)Rockport Walk Test (1 mile= time + HR) 1.5 mile run (sprint/jog/walk/crawl…)1.5 mile run (sprint/jog/walk/crawl…) Many more…Many more…

How To Intelligently Start???How To Intelligently Start???

►Determine your Physiological Age or Fitness Determine your Physiological Age or Fitness AgeAge

Google Realage.comGoogle Realage.com Input your personal health & fitness dataInput your personal health & fitness data Requires about 10 minutesRequires about 10 minutes Results are emailed w/I 1-2 hoursResults are emailed w/I 1-2 hours Results predict your current physiologicalResults predict your current physiological

or or ““fitness age!fitness age!””

► If you are new to exercise you may If you are new to exercise you may want to try a variety of modes of want to try a variety of modes of exercise. Determine your likes and exercise. Determine your likes and dislikes.dislikes. BikingBiking • Cardio-kickboxing• Cardio-kickboxing • Hip-• Hip-

hophop WalkingWalking • Tai-Chi• Tai-Chi • Pilates• Pilates RunningRunning • Boot Camp• Boot Camp • Wt T.• Wt T. RowingRowing • Zumba• Zumba

►Get the proper attireGet the proper attire Footwear- A#1 investment! Why?Footwear- A#1 investment! Why? Clothing (cold-layers and hot-light and Clothing (cold-layers and hot-light and

breathable)breathable)►Monitor progress – Exercise LogMonitor progress – Exercise Log

Principles of Physical ActivityPrinciples of Physical Activity►OverloadOverload – must perform activities in – must perform activities in

greater amounts to get improvements.greater amounts to get improvements.►ProgressionProgression – gradually increasing stress as – gradually increasing stress as

in overload.in overload.►SpecificitySpecificity – type of training dictates – type of training dictates

responses (ex. aerobic vs anaerobic)responses (ex. aerobic vs anaerobic)►Reversibility/Disuse Reversibility/Disuse – disuse results in loss – disuse results in loss

of the gains you acquired with overload.of the gains you acquired with overload.►OveruseOveruse – overtraining, < performance – overtraining, < performance► IndividualityIndividuality – experience, heredity, goals, – experience, heredity, goals,

self-discipline.self-discipline.

How Much Physical Activity How Much Physical Activity Is Enough?Is Enough?

►Moderate-intensity versus high-intensity Moderate-intensity versus high-intensity exercise?exercise?

►Continuous versus intermittent exercise??Continuous versus intermittent exercise??►Low-intensity exercise improves health but Low-intensity exercise improves health but

may not be as beneficial for improving may not be as beneficial for improving physical fitness???physical fitness???

►Too low I implications: must look at the Too low I implications: must look at the individual time/duration investment vs onindividual time/duration investment vs onee ’’s goals & total health benefits acquired!s goals & total health benefits acquired!

How Often, Hard, LongHow Often, Hard, Long►FITT PrincipleFITT Principle

Frequency – how many days per weekFrequency – how many days per week Intensity – how hard the training session isIntensity – how hard the training session is Time – how long each session will lastTime – how long each session will last Type – what kind of exercise (aerobic, Type – what kind of exercise (aerobic,

strength, flexibility etc. strength, flexibility etc. ►The FITT principle should be applied to The FITT principle should be applied to

each of the 5 HRPF components.each of the 5 HRPF components.►Each individual is unique and should Each individual is unique and should

progress at their personal rate.progress at their personal rate.

From Corbin, Welk, Corbin and Welk, Concepts of Physical From Corbin, Welk, Corbin and Welk, Concepts of Physical FitnessFitness

A Personal Fitness Program A Personal Fitness Program should include…should include…

►Warm-up Warm-up (50% of workout intensity for 5-10 (50% of workout intensity for 5-10 minutes)minutes) Walking, dynamic stretching etc.Walking, dynamic stretching etc. Gradually increases heart rate, body temperatureGradually increases heart rate, body temperature Helps prevent injuriesHelps prevent injuries

►WorkoutWorkout (conditioning stimulus) 20-60 mins (conditioning stimulus) 20-60 mins►Cool-down Cool-down (50% of workout intensity for 5-(50% of workout intensity for 5-

10 minutes) vs Passive Cool-down 10 minutes) vs Passive Cool-down Walking, static stretching etc.Walking, static stretching etc. Gradually decreases heart rate, body temperatureGradually decreases heart rate, body temperature Helps prevent injuries & protects the heart!Helps prevent injuries & protects the heart!

Questions Questions or Commentsor Comments

Web Sites of InterestWeb Sites of Interest►Healthy People- www.healthypeople.gov Healthy People- www.healthypeople.gov ► U.S. Dept of Health & Human Services: U.S. Dept of Health & Human Services:

Surgeon General- Surgeon General- http://www.surgeongeneral.govhttp://www.surgeongeneral.gov

► Surgeon General’s Report (Physical Surgeon General’s Report (Physical Education and Health) Index- Education and Health) Index- http://www.cdc.gov/nccdphp/sgr/index.htm http://www.cdc.gov/nccdphp/sgr/index.htm

► At-A-Glance- At-A-Glance- http://www.cdc.gov/nccdphp/sgr/ataglan.htm http://www.cdc.gov/nccdphp/sgr/ataglan.htm ► Real Age Test- www.realage.comReal Age Test- www.realage.com► http://www.cdc.gov/nccdphp/dnpa/physical/http://www.cdc.gov/nccdphp/dnpa/physical/

everyone/glossary/index.htmeveryone/glossary/index.htm

Attendance QuestionsAttendance Questions(use full name & date please)(use full name & date please)

►What are the 5 components of Health What are the 5 components of Health Related Physical Fitness?Related Physical Fitness?

►What would a healthy adult want to be What would a healthy adult want to be higher… their chronological or higher… their chronological or physiological age? physiological age?

►What 3 activities comprise a What 3 activities comprise a traditional triathlon???? traditional triathlon????

Next lesson weNext lesson we’’ll discuss ll discuss Cardiorespiratory or Aerobic Fitness… Cardiorespiratory or Aerobic Fitness… *GUS…ANGEL…download the power point outline to take accurate *GUS…ANGEL…download the power point outline to take accurate notes!notes!

** Answer the sample test questions coming up next…** Answer the sample test questions coming up next…

Midterm Study Questions Midterm Study Questions 1- The percentage of American adults that 1- The percentage of American adults that

are NOT physically active enough is are NOT physically active enough is ______ %.______ %.

2- Which is better for you? Physical activity 2- Which is better for you? Physical activity or exercise? Why? Or…. Why not?or exercise? Why? Or…. Why not?

3- The tests used to evaluate the 5 major 3- The tests used to evaluate the 5 major components of Health Related Physical components of Health Related Physical Fitness are ___/___/___/___/___?Fitness are ___/___/___/___/___?

4- What is the physiological purpose of the 4- What is the physiological purpose of the warm-up and cool-down?warm-up and cool-down?

5- The most important Exercise Principle is 5- The most important Exercise Principle is _______ ? Explain why?_______ ? Explain why?