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Ch3.pptCHAPTER 3
FUNDAMENTALS OF PHYSICAL FITNESS
Questions and Answers:
A Guide to Fitness and Wellness 3rd Edition
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COMING UP IN THIS CHAPTER
- Define physical activity, physical fitness, and exercise
- Identify the benefits of physical activity and fitness
- Become familiar with the various components of health and skill fitness
- Survey methods of assessing fitness and assess your own fitness level
- Apply key training principles
- Adapt a fitness program to different environmental conditions
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Q
Physical Fitness, Physical
Activity, and Exercise
- Not exactly
- Physical fitness: ability to carry out tasks with vigor and alertness
- Physical activity: any movement of the body
- Exercise: a subset of physical activity
- Repetitive body movement that has been planned
and structured
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Does all activity count as exercise?
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Q
Physical Fitness, Physical
Activity, and Exercise
- Yes, both physical activity and physical fitness are linked to longer and healthier lives
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Will I really lose years of my life if
I’m unfit?
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Q
Physical Fitness, Physical
Activity, and Exercise
- Absolutely
- Any increase in physical activity will increase
your health and fitness
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Is there any point in exercising if I can’t become super-fit?
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FIGURE 3-1 PHYSICAL ACTIVITY, EXERCISE, AND PHYSICAL FITNESS
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TABLE 3-1 BENEFITS OF PHYSICAL ACTIVITY
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Q
Physical Fitness, Physical
Activity, and Exercise
- More than half of all American adults don’t engage in much activity during their leisure time
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Isn’t the “couch potato” thing overblown? I seem to see more people exercising all the time.
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FIGURE 3-2 RATES OF REGULAR LEISURE-TIME PHYSICAL ACTIVITY AMONG AMERICANS
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Types of Fitness
- Fitness components are typically divided into two major categories:
- Health-related fitness: components have a direct effect on health status, disease risk, and day-to-day functioning
- Skill-related fitness: components or attributes influence performance level in various activities and are less directly related to health
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Q
Skill-Related Fitness
- Agility—change direction in quick and precise manner
- Balance—maintain equilibrium
- Coordination—synchronize multiple movement patterns in a sequenced, controlled movement
- Power—exert maximum force in minimum time
- Reaction time—time between stimulus and response
- Speed—perform a movement in a short period of time
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How is skill related to fitness?
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Q
Health-Related Fitness
- Cardiorespiratory
endurance - Muscular strength
- Muscular endurance
- Flexibility
- Body composition
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I’m terrible at sports and have no interest in them. Are there other ways to be fit and healthy?
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Health-Related Fitness
- CARDIORESPIRATORY ENDURANCE
- Ability of the circulatory and respiratory systems to sustain physical activity by supplying oxygen to working muscles
- Developed through aerobic activities
- Brisk walking
- Jogging
- Swimming
- Cycling
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Health-Related Fitness
- MUSCULAR STRENGTH
- Ability of a muscle or group of muscles to generate or apply force
- Developed through activities that increase muscular strength and endurance
- Weight training
- MUSCULAR ENDURANCE
- Ability of a muscle or group of muscles to sustain an effort for an extended period of time
- Like strength, it requires resistance exercises
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Health-Related Fitness
- FLEXIBILITY
- The ability of a joint to move through its full range of motion
- Best maintained through stretching
- BODY COMPOSITION
- The makeup of your body
- Relative amounts of muscle, fat, bone, and other
vital tissues - Affected by diet and various types of physical activity
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Q
Assessing Physical Activity
and Fitness
- It is important to know your current fitness status before beginning a fitness program
- Physical Activity Readiness Questionnaire (PAR-Q) (Lab Activity 3-1)
- Check with your doctor if:
- You answered yes to any of the PAR-Q questions
- You are not used to being very active
- You are outside the age-range listed (15–69)
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Is it safe for anyone to exercise?
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Q
Medical Clearance
- Yes, although it may need to be modified
- Physical activity can be beneficial to those with arthritis
- She should check with health care provider
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My mother-in-law has arthritis in her knees. Is she supposed to do any exercise?
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Q
Assessing General Physical Activity Levels
- There is no technique that is both simple and precise to judge your overall level of physical activity
- Pedometers can provide an approximate measure
- Useful for checking your activity level
- People who use pedometers tend to have an increase in activity level; they can be a good motivational tool
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What do sedentary and active actually mean? I’m busy all the time, so I feel really active.
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TABLE 3-2 PHYSICAL ACTIVITY LEVEL BASED ON PEDOMETER TRACKING
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FIGURE 3-3 A BASIC PEDOMETER-BASED STEPPING PROGRAM FOR INCREASING PHYSICAL ACTIVITY
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Q
Principles of Training
- Progressive overload: over time, performance
is increased by gradually increasing the overload - Gradual application of increasing amounts of stress
on the body during exercise - Overload must be increased gradually
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How do I improve my fitness level?
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FIGURE 3-4 PROGRESSIVE OVERLOAD
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Q
Principles of Training
- Yes, human physiology has limits that are influenced by genetics and training
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Is there a limit on how fit a person
can be?
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Q
Reversibility
- Reversibility: Use it or lose it!
- You can lose all your gains within 2 months
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If I stop exercising for a while, will I lose fitness?
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Q
Recovery
- With increase in activity comes the need for rest and recovery
- Recovery: the time needed by the body to rebuild and improve tissues weakened from increased activity (overload)
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Is it harmful to my fitness if I work out every day?
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Specificity
- The effects of training are directly related to the type of activities in which you participate
- Specificity: the body will adapt to the specific types and amounts of stress placed on it
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What kinds of activities do I need to do to increase fitness?
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Q
Individuality
- We all respond to training differently
- Our response depends on overall health, body type, genes, and other factors
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Could everyone be as fit as, say, Lance Armstrong, if they worked hard enough?
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The FITT Formula
- The FITT formula principles can form a foundation for any exercise program
- Frequency
- Intensity
- Time
- Type
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Q
Frequency: How Often
- Depends on the component you are training, your goals, and your current fitness level
- Affected by other aspects of the FITT formula
- ACSM guidelines:
- Cardiorespiratory endurance training: 3–5 days/week
- Muscle-fitness training: 2–3 days/week
- Flexibility training: 2–3 days/week
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How many times per week should I
work out?
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Intensity: How Hard
- You must do more than you’re used to doing—trying to reach your target zone and threshold
- Target zone: the ideal intensity for achieving maximum benefit from the activity
- Threshold: the minimum intensity for achieving specific fitness benefits
- Intensity is measured differently for various fitness components
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How do I know if my workout is hard enough for me?
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FIGURE 3-5 TARGET ZONE FOR TRAINING INTENSITY.
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Q
Time: How Long
- This depends on the fitness components and intensity you choose, the design of your program, and your goals
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How long should I exercise, per day and per week?
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Q
Type: Choice of Activities
- In FITT, type refers to the kind of activity
- The best type of exercise for you is based on the fitness component and the goals related to that component
- The best fitness program for you depends on what you want to accomplish
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What is the best kind of exercise?
What is the best fitness program?
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TABLE 3-3 SUMMARY OF ACSM FITT GUIDELINES
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Q
Putting Together a Complete Workout
- Phases of a workout:
- Warm-up (5–10 minutes)
- Low-intensity activity
- Conditioning
- Endurance—cardiorespiratory
- Resistance—muscular strength and endurance
- Cool-down (5–10minutes)
- Slower-paced activity
- Stretching, after warm-up or cool-down
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What does a complete workout look like?
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Q
Warm-Up and Cool-Down
- This is related to shifts in blood flow and changes in blood vessels that occur during exercise
- You must properly warm up and cool down
- Warm-up: 5–10 minutes of low-intensity activity that prepares the body for exercise
- Cool-down: 5–10 minutes of slower-paced activity that helps the body transition to a normal resting state
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Why do I sometimes feel a bit dizzy after exercise?
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TABLE 3-4 WARM-UPS AND COOL-DOWNS
SUMMED UP
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Q
Putting Together a Complete Program
- Investigate the different ways to plan a routine
- Examples are given in Figure 3-6
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What is the best weekly exercise routine for health?
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FIGURE 3-6 SAMPLE FITNESS PROGRAM DESIGN—EXAMPLE 1
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FIGURE 3-6 SAMPLE FITNESS PROGRAM DESIGN—EXAMPLE 2
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FIGURE 3-6 SAMPLE FITNESS PROGRAM DESIGN—EXAMPLE 3
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Q
Putting Together a Complete Program
- Yes, any activity is better than none
- Be active during your daily routine
- Park far away from your destination
- Take the stairs
- Walk during your lunch or breaks
- Stretch while you watch TV
- Walk short distances instead of driving
- Do active chores
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I don’t exercise at all, and I’m crazy busy. Does any amount of activity help, even five minutes?
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Other Considerations When You’re Starting a Fitness Program
- Clothes and safety gear
- Exercise equipment and facilities
- Weather
- Heat
- Cold
- Air quality
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Q
Clothing and Safety Gear
- Loose-fitting, comfortable clothing is probably sufficient
- Wicking properties
- Light-colored/reflective clothes at night
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Are some kinds of clothes really better for exercising than others, or is it all just a sales gimmick?
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Q
Clothing and Safety Gear
- Probably not
- Get a good shoe that will meet your needs
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Do I need different shoes for different activities? That’s way too expensive.
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Q
Clothing and Safety Gear
- Yes, for some activities safety equipment is necessary
- Common safety equipment includes:
- Elbow and wrist guards, and knee pads
- Helmets
- Eye protection
- Mouth guards
- Athletic supporters/cups
- Sports bras
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Do knee pads help that much?
I think they look goofy.
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Q
Exercise Equipment and Facilities
- Equipment that you will use
- Research your options
- Consider your personal preferences
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What’s the best type of home exercise equipment?
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Exercise Equipment and Facilities
- Things to consider:
- Location and hours
- Environment
- Equipment and classes
- Staff
- Amenities
- Cost and policies
- Trials offered
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Should I join a gym?
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TABLE 3-5 POPULAR HOME EXERCISE EQUIPMENT OPTIONS
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TABLE 3-6 FREE AND LOW-COST EXERCISE ALTERNATIVES
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Q
Weather
- Consider the heat index
- Exercise during a cooler part of the day
- Wear appropriate clothing
- Wear a light-color hat and sunglasses
- Consider safety gear
- Use sun-screen
- Take frequent breaks and stay hydrated
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Is exercising in hot and humid conditions unsafe?
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FIGURE 3-7 HEAT INDEX
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Weather
- It is best to develop a personal hydration plan
that fits your sweat rate, exercise intensity, and environmental conditions - For workouts of less than an hour, water is best
- For long or particularly intense workouts, sports drinks can replace sodium, potassium, and other electrolyte loss
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How much water should I drink during a workout? Are sports drinks a good option?
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TABLE 3-7 HYDRATION RECOMMENDATIONS FOR EXERCISE
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Q
Weather
- It is safe for most, but it could be a problem
for some with high blood pressure or other
heart-related problems - Dress in layers
- Be aware of the wind chill index, or wind
chill factor
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Is it bad for you to run in cold air?
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FIGURE 3-8 WIND CHILL INDEX
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TABLE 3-8 TEMPERATURE-RELATED PROBLEMS, SIGNS, AND TREATMENTS
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Q
Air Quality
- Special precautions may be necessary
- The air quality index (AQI) rates daily air quality and indicates if there is a risk to health
- Measures five different pollutants
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Can I exercise on smoggy days?
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Air Quality
- Tips for exercising in areas with poor
air quality: - Avoid congested streets
- Work out in the early morning or late evening
- Avoid combinations of high temperatures, high humidity, and high AQI
- Exercise indoors if possible
- Exercise at a lower intensity if needed
- Seek medical attention if you have difficulty breathing or other symptoms
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Q
Injury Prevention and Management
- Start slowly
- Research what activity would be right
- Choose activities appropriate for your fitness level
- Increase activity duration before switching to activities that take more effort
- Use correct safety gear and choose safe place
- See health care provider if necessary
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If a person is not physically active at all but would like to be, what is the best way to start?
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Q
Injury Prevention and Management
- Ice is often the best initial treatment for a sprain
- Prevention is always best
- Most exercise injuries are caused by overuse
- Massage sore muscles gently
- Engage in low-intensity movement
- Take an over-the-counter pain medication
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Is ice or heat better for a sprain? And what can I do about sore muscles?
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TABLE 3-9 COMMON ACTIVITY-RELATED INJURIES
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