2
Understanding
Fitness
Principles
Copyright © 2009 Pearson Education, Inc.
The Three Primary Levels of Physical Activity
1) Physical Fitness
• The ability to perform moderate to vigorous
levels of activity without undue fatigue.
• Measured in MET levels (metabolic equivalents).
• METS are grouped into three activity categories:
• Lifestyle/light (< 3 METS)
• Moderate (3–6 METS)
• Vigorous (6+ METS)
Copyright © 2009 Pearson Education, Inc.
The Three Primary Levels of Physical Activity
2) Physical Activity
• Any bodily movement produced by skeletal
muscles resulting in an expenditure of energy.
3) Exercise
• Planned or structured physical activity done to
achieve and maintain fitness.
Copyright © 2009 Pearson Education, Inc.
Examples of Physical Activity Levels
Copyright © 2009 Pearson Education, Inc.
Where can I get Physical Activity in Searcy?
• GAC fitness center
• Outdoor track
• Indoor track
• GAC pool
• Harding Park
• Berryhill, Spring, Riverside, or Yancy
Parks
• Bike trail
•Use Caution!
• Searcy Athletic Club
•Always go with
• Zion Rock Gym
someone else
• Disc Golf Course
•Watch for traffic
Copyright © 2009 Pearson Education, Inc.
How to Dress
• Comfort
• Shouldn’t restrict movement
• Porous to allow sweat to evaporate
• Wear layers in cool weather
• Take care of your feet
• Protective equipment when needed
Copyright © 2009 Pearson Education, Inc.
Shoes
There are shoes for every activity
Basic things to look for in athletic shoes:
• Support
• Cushioning
• Performance
• Fit
Get a new pair before injury
Copyright © 2009 Pearson Education, Inc.
Three Components to a Daily Exercise Program
• Warm-up
• Prepares the body for the activity
• Circulatory and musculoskeletal systems
• Include low intensity activity & stretching
• Workout
• Cool-down
• Gradually lower heart rate
• Good time to stretch
Copyright © 2009 Pearson Education, Inc.
Exercising in the Heat
• Heat index- humidity & temperature (p. 49)
• Limit or skip workout
• Fight dehydration – drink early & often
• Acclimate to the environment
• Dress properly
• Rest frequently
Copyright © 2009 Pearson Education, Inc.
Signs of Heat Stress
• Heat cramps
• Heat exhaustion – weakness, dizziness, nausea,
paleness, perspiring, etc.
• Heat stroke – hot, red, dry skin; high body temp.; fast
pulse; unconscious
• If you notice any of these signs:
• Stop exercising & get out of the heat
• Cool the body gradually
Copyright © 2009 Pearson Education, Inc.
Exercising in Cold Weather
• Wind Chill- Wind speed & temperature (p. 50)
• Limit or cancel workout
• Dress properly
• Avoid getting wet
Copyright © 2009 Pearson Education, Inc.
Other Conditions
• Altitude
• Severely limits performance
• Allow time to acclimate
• Pollution
• Ozone, carbon monoxide, pollens, etc.
• Exercise indoors or postpone
Copyright © 2009 Pearson Education, Inc.
Copyright © 2009 Pearson Education, Inc.
The Five Health-Related Components of Fitness
Cardiorespiratory Endurance
Ability of your cardiovascular and respiratory systems to
provide oxygen to working muscles.
Muscular Strength
Ability of your muscles to exert force.
Muscular Endurance
Ability of your muscles to contract repeatedly over time.
Flexibility
Ability to move your joints in a full range of motion.
Body Composition
The relative amounts of fat and lean tissue in your body.
Copyright © 2009 Pearson Education, Inc.
The Six Skill-Related Components of Physical Fitness
• Agility
• Balance
• Coordination
• Power
• Speed
• Reaction Time
Copyright © 2009 Pearson Education, Inc.
The Principles of Fitness
The Overload Principle: In order to see gains in fitness, the amount
of training should exceed what your body is used to.
• Training Effect and Adaptation: Consistent overloads will bring
about adaptation, or changes, as a result of training.
• Dose-Response: The amount your body adapts to new levels
of training is related to the amount of overload or “dose.”
• Diminished Returns: The rate of improvement diminishes over
time as your fitness level approaches its limit.
Copyright © 2009 Pearson Education, Inc.
Overload Principle
Copyright © 2009 Pearson Education, Inc.
The Principles of Fitness
Principle of Progression
• To effectively increase fitness, you must apply an optimal
overload level within a certain time period.
• 10 Percent Rule: Increase your training frequency,
intensity, or duration by no more than 10% per week.
Principle of Specificity
• Improvement in a body system (e.g., cardiorespiratory) will
occur only if that specific system is targeted in training.
Copyright © 2009 Pearson Education, Inc.
The Principles of Fitness
Principle of Reversibility
• “Use it or lose it.”
• Fitness levels must be maintained or they will revert.
Principle of Individuality
• Training results will vary from person to person.
Rest and Recovery (Principle of Recuperation)
• Your body needs time to recover between training sessions.
• Overtraining can result in fatigue and soreness.
Copyright © 2009 Pearson Education, Inc.
How Much Exercise Is Enough?
Reliable Resources for Information on Recommended
Activity Levels
• Government Agencies
• Professional Organizations
• Reputable Private Organizations
Physical Activity Pyramid
• A visual summary of minimal activity and exercise
guidelines.
Copyright © 2009 Pearson Education, Inc.
The Physical Activity Pyramid
Copyright © 2009 Pearson Education, Inc.
How Much Exercise Is Enough?
The FITT Formula: Guideline to help you plan a personal
exercise program.
• Frequency: Number of times per week.
• Intensity: How “hard” to exercise.
• Time: Amount of time per exercise session.
• Type: The kind of exercise performed.
Copyright © 2009 Pearson Education, Inc.
Exercising Safely
Warm-Up: Two Phases
• General warm-up: 3–10 minutes of light activity.
• Specific warm-up: 3–5 minutes of range-of-motion
movements.
Cool-Down
• Exercise-to-rest transition should last
5–15 minutes.
Take time to learn an activity’s skills.
• Important step to enhance enjoyment and
avoid injury.
Copyright © 2009 Pearson Education, Inc.
Exercising Safely
Consume adequate energy and water.
• Don’t exercise on a full stomach.
• Eat a small meal 1.5–2 hours prior to exercising.
• Tailor water intake to the individual and the
exercise being performed.
Select appropriate clothing and footwear.
• Proper footwear (fit and cushioning) is crucial for
safety and comfort.
• Dress appropriately for the activity and
temperature.
Copyright © 2009 Pearson Education, Inc.
Individual Factors for a Fitness Program
• Age
Older adults may require extra precautions.
• Weight
Overweight or underweight people have a higher
risk of certain kinds of injuries.
• Current Fitness Level
Select activities appropriately from your personal
starting point.
Copyright © 2009 Pearson Education, Inc.
Individual Factors for a Fitness Program
• Disabilities
Fitness can be incorporated into daily life via
adaptive courses, equipment, instruction, and/or
facilities.
• Special Health Concerns
Pregnancy, asthma, heart disease, hypertension,
and diabetes all require medical supervision.
Copyright © 2009 Pearson Education, Inc.
Getting Started
• Be deliberate and informed. Think about your
motivations, goals, and needs.
• Select the best activities to meet your needs, and
apply the FITT formula to help you plan them.
• Make a conscious long-term commitment.
Copyright © 2009 Pearson Education, Inc.
Activity Report
• During the past week, I did 20 minutes or more of aerobic activities ______ times? Aerobic
activities are continuous in nature with not a lot of stopping and starting. Examples are brisk
walking, jogging, swimming, cycling, aerobics classes, exercise machines, etc.
• Answer:
• Question 2
• How many other activities did you do this week:
• Flexibility _________
• Strength & Muscular Endurance ___________
• Intermittent Aerobic/Active Sports __________
• Active Recreational ___________
• Answer:
• Question 3
• Report on how you did on your fitness plan during the past week. Detail your activity from the
week.
• Answer:
• Question
• Report on how you did with your behavior modification plan during the past week.
• Answer:
Copyright © 2009 Pearson Education, Inc.
Copyright © 2009 Pearson Education, Inc.