copyright © 2012 the mcgraw-hill companies. all rights reserved. chapter 3 – fundamental of...

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Chapter 3 – Fundamental of Physical Fitness

Coming Up in This Chapter□Learn the difference among physical activity,

physical fitness, and exercise.□Identify the benefits of physical activity and

fitness.□Become familiar with components of fitness

related to health and skill.□Explore methods of assessing fitness.□Discover how to apply key training principles.□Adapt a fitness program to environmental

conditions.


Definitions

□Physical Fitness□Carry out tasks with vigor and alertness

□Physical Activity□Any movement of the body

□Exercise□Repetitive body movement that has

been planned and structured



Fig 3-1 Physical activity, exercise, and physical fitness

Table 3-1 Benefits of physical activity


Super-fit and Couch Potato

□Don’t get discouraged by not doing very high intensity activities.

□Set realistic goals and gradually increase.


Fig 3-2 Rates of regular leisure-time physical activity among Americans


Skill-Related Fitness

□Agility—ability to change direction□Balance—maintain equilibrium □Coordination—synchronize movement□Power—exert maximum force□Reaction time—time between stimulus□Speed—movement in a short period of time


Health-Related Fitness

□Cardiorespiratory Endurance□Muscle Strength□Muscle Endurance□Flexibility□Body Composition


Assessing Physical Activityand Fitness

□Physical Activity Readiness Questionnaire (PAR-Q)Page 91 of text

Check with your doctor if:□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)


Pedometers

□Useful for checking your activity level

□People who use pedometers tend to have an increase in activity level.

□Good motivational tool


Table 3-2 Physical activity level based on pedometer tracking


Figure 3-3 A basic pedometer-based stepping program for increasing physical activity


Principles of Training

□Progressive overload□Gradual application of increasing

amounts of stress on the body during exercise.

□Increase frequency of activity□Increase intensity of activity□Increase time spent on an activity


Principles of Training

□Reversibility□Use it or lose it!□You can lose all your gains within 2

months

□Recovery Needed for more intense workouts

Rest and repairs


Principles of Training Continued

□Specificity□Training directly affects performance.

□Individuality□We all respond to training differently.□Depends on overall health, body type,

genes


The FITT Formula

□Frequency□How often?

□Intensity□How hard?

□Time□How long?

□Type□Which activity?


Table 3-3 Summary of ACSM FITT guidelines


A Complete Workout

□Warm-up (5-10 minutes)□Conditioning

□Endurance - Cardiorespiratory□Resistance – muscular strength &

endurance

□Cool-down (5-10minutes)□Stretching

□After warm-up or cool-down


Stretching

□Stretching after warm up may reduce performance

If your activity requires significant muscular strength and high performance levels.


Table 3-4 Warm-ups and cool-downs summed up


Ideas for Busy Schedules

□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.□Lose the remote control.


Important Considerations

□Clothes and safety gear□Shoes (STRETCH test)□Exercise equipment and facilities□Weather □Heat□Cold□Air quality


S-T-R-E-T-C-H□S- wear the same socks as for your

activity□T- try them out□R- re-lace the shoes□E- try shoes on at the end of the day□T- 3/8 to ½ inch space□C- comfortable immediately□H- heels should be hugged snugly


Environmental Conditions - Heat-Related

□Physical activity increases body heat levels

□Hyperthermia—Abnormally high body temperature that can cause illness or death

□Heat exhaustion—A serious condition characterized by dizziness, fainting, rapid pulse, and cool skin

□Heat stroke—A life-threatening, medical emergency


Hydration and Fluid Consumption

□Dehydration- excessive water loss□Can lead to inadequate oxygen delivery□Results in lowered blood volume□Creates inability for body to dispel heat

□Drink 17-20 oz 2-3 hours prior to exercise□Drink 7-10 oz 10- 20 min. prior to exercise□Drink enough during exercise to prevent

dehydration


Guidelines for Exercising in the Heat

□Take precautions when the temperature is above 80°F or the relative humidity is above 60%

□Allow yourself time to acclimate to the heat and keep your body’s fluid levels normal

□Modify your program

□Use sunscreen if it’s sunny or hazy


Exercising in the Cold

□Hypothermia—Abnormally low body temperature

□Frostbite—Can cause permanent damage or loss of a body part due to gangrene

□When exercising in the cold □Protect exposed skin□Use a stocking cap to cover your head□Dress in insulating layers of clothing


Injury Prevention and Management

□Blister treatment□Ice or heat for sprains□How to treat sore muscles

□Get moving and have FUN!


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