Personalized Health Fitness Notes Chapter 2 PDF

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Personalized Health Fitness Chapter 2: Principles of Physical Fitness

Physical activity: body movement carried out by skeletal muscles that requires energy Exercise: planned, structured, repetitive movement intended to improve or maintain physical fitness  Physical activity essential to health, but exercise necessary to improve fitness  Increasing physical activity to improve health and wellness  Healthy adults should perform 150 minutes of moderate-intensity aerobic exercise or at least 75 minutes of vigorous-intensity exercise per week  Increasing volume and intensity results in additional health benefits  Increasing physical activity to improve health and wellness  Moderate- to high-intensity resistive exercises promote strength and endurance  Avoid inactivity Health-related fitness components  Health-related fitness: physical capacities that contribute to health  Skill-related fitness components Cardiorespiratory Endurance  Cardiorespiratory endurance: ability of body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high intensity  Central component of health-related fitness  Muscular Strength and Endurance  Muscular strength: force a muscle produces with single maximum effort  Metabolism: sum of vital processes by which food energy and nutrients are made available to and used by the body  ▪Greater muscle mass means higher rate of metabolism  Muscular endurance: ability of muscle to remain contracted or to contract repeatedly for long period of time  Flexibility: ability to move joints through their full ranges of motion  Body Composition [proportion of fat and fat-free mass (muscle, bone, and water) in a body]  Somatotype: body-type classification system that describes people as predominantly muscular (mesomorph), tall and thin (ectomorph), or round and heavy (endomorph)  Skill (Neuromuscular)-Related Components of Fitness  Skill (neuromuscular)-related fitness: complex control of muscles and movement by brain and spinal column  Components include speed, power, agility, balance, coordination, and reaction and movement time Principles of Physical Training: Adaptation to Stress  Adaptation: physiological changes that occur with exercise training  Physical training: performance of different types of activities to produce long-term changes and improvements in body’s functioning and fitness

Personalized Health Fitness Chapter 2: Principles of Physical Fitness  Specificity: training principle that states: to develop a particular

fitness component, one must perform exercises designed specifically for that component  Progressive Overload—Adapting to the Amount of Training and the FITT Principle  Progressive overload: training principle that states that placing increasing amounts of stress on the body causes adaptations that improve fitness  As amount of exercise progressively increases, fitness improves  FITT:  Frequency  Intensity  Time (duration)  Type (mode of activity)  Reversibility: the training principle that states that fitness improvements are lost when demands on the body are lowered Designing Your Own Exercise Program  Exercise stress test: test administered on a treadmill or cycle ergometer using an electrocardiogram (EKG or ECG) to analyze changes in electrical activity in the heart during exercise; used to determine if any heart disease is present and to assess current fitness level  Graded exercise test (GXT): exercise test that starts at an easy intensity and progresses to maximum capacity  Assessing your current level of fitness for each of the five fitness components 1. Setting goalsThink carefully about overall goals, and be clear why you are starting a program 2. Choosing activities for a balanced program a. Combine active lifestyle with systematic exercise program b. Cardiorespiratory endurance: continuous rhythmic movements of large-muscle groups c. Muscular strength and endurance: resistance training or calisthenics d. Flexibility: stretching major muscle groups regularly e. Healthy body composition: sensible diet and regular exercise 3. Guidelines for training a. Train regularly b. Start slowly, and get in shape gradually i. Beginning phase ii. Progress phase iii. Maintenance phase iv. Increase duration and frequency before increasing intensity c. Warm up before exercise AND cool down after exercise 4. Exercise safely

Personalized Health Fitness Chapter 2: Principles of Physical Fitness

a. Overloading your muscles and joints can lead to serious injury, so train within your capacity 5. Listen to your body and get adequate rest a. Cycle the volume and intensity of your workouts b. Track your progress (and vary your activities) c. Train with a partner (get help and advice if you need it) d. Train your mind and have fun e. Fuel your activity appropriately Examples of moderate-intensity physical activity  Both common and sporting activities are provided. Each example uses about 150 calories. For less vigorous activities, more time is needed to burn 150 calories.  Common activities include:  Washing and waxing a car: 45–60 minutes  Washing windows or floors: 45–60 minutes  Gardening: 30–45 minutes  Wheeling self in wheelchair: 30–40 minutes  Pushing a stroller 1½ miles: 30 minutes  Raking leaves: 30 minutes  Walking: 30 minutes (15 min/mile)  Shoveling snow: 15 minutes  Stair walking: 15 minutes  Sporting activities include:  Playing volleyball: 45–60 minutes  Playing touch football: 45 minutes  Walking 1 ¾ miles: 35 minutes (20 min/mile)  Basketball (shooting baskets): 30 minutes  Bicycling 5 miles: 30 minutes  Dancing fast (social): 30 minutes  Water aerobics: 30 minutes  Swimming laps: 20 minutes  Basketball (playing game): 15–20 minutes  Bicycling 4 miles: 15 minutes  Jumping rope: 15 minutes  Running 1½ miles: 15 minutes (10 min/mile)

Personalized Health Fitness Chapter 2: Principles of Physical Fitness

At the base, the largest portion of the pyramid includes ModerateIntensity Physical Activity. Do these 150 minutes per week.  For weight loss or prevention of weight regain following weight loss, do 60–90 minutes per day.  Examples: walking to the store or bank, washing windows or your car, climbing stairs, working in your yard, walking your dog, cleaning your room. Second Level of pyramid:  Cardiorespiratory Endurance Exercise: Do these 3–5 days per week (20–60 minutes per day)  Examples: Walking, jogging, bicycling, swimming, aerobic dancing, inline skating, cross-country skiing, dancing, basketball. Third Level:  Strength Training: Do these 2–3 nonconsecutive days per week (all major muscle groups).  Examples: Bicep curls, push-ups, abdominal curls, bench press, calf raises.  Flexibility Training: Do these at least 2–3 days per week, ideally 5–7 days per week (all major joints).  Examples: Calf stretch, side lunge, step stretch, hurdler stretch. At the top, the smallest portion of the pyramid includes Sedentary Activities: Do these infrequently.

Personalized Health Fitness Chapter 2: Principles of Physical Fitness

 Examples: Watching television, surfing the Internet, talking on the telephone....