Chapter 11 Lecture

Health: The Basics

Tenth Edition

Improving Your
Personal Fitness
 OBJECTIVES

• Distinguish the physical activity required for health,

physical fitness, and performance.
• Identify the motivating factors for becoming physically fit,
including the benefits, goals, and challenges to manage.
• Design a training program that works for you,
incorporating the key components of a personal physical
fitness program.
• Understand and be able to use the Fitt principles for the
health-related components of physical fitness.
• Summarize ways to prevent and treat common injuries
related to physical activity.

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 Physical Activity for Health, Fitness, and
Performance
• 25.4 percent of Americans are sedentary.
• Regular physical activity reduces the likelihood
of coronary artery disease, high blood pressure,
type 2 diabetes, obesity, and other chronic
diseases.
• Physical activity refers to all body movements
produced by the skeletal muscles resulting in
substantial increase in energy expenditure.
• Exercise refers to a planned, structured, and
repetitive bodily movement done to improve or
maintain components of physical fitness.

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 Physical Activity for Health

• If all Americans followed the 2008 Physical

Activity Guidelines, it is estimated that the
following deaths could be prevented:
– one-third to one-half related to coronary heart
disease
– one-quarter related to stroke and
osteoporosis
– one-fifth related to colon cancer, high blood
pressure, and type 2 diabetes
– one-seventh related to breast cancer

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 Physical Activity for Physical Fitness

• Physical fitness is the ability to perform

regular moderate to vigorous levels of
physical activity without excessive fatigue.
• Cardiorespiratory Fitness
– Aerobic ("with oxygen") Exercise is
exercise performed at moderate levels of
intensity for extended periods of time with
increased heart rate.
– Aerobic capacity (VO2max) is the maximum
volume of oxygen consumed by the muscles
during exercise.

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 Physical Activity for Physical Fitness

• Muscular Strength
– Refers to the amount of force a muscle or group of
muscles can generate in one contraction. To assess
the strength of a particular muscle or muscle group,
measure the amount of weight that can be moved one
time and no more (one time repetition maximum, 1
RM).
• Muscular Endurance
– A muscle's ability to exert force repeatedly without
fatiguing or the ability to sustain a muscular
contraction for a length of time

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 Physical Activity for Physical Fitness

• Flexibility
– The range of motion, or the amount of
movement possible, at a particular joint or
series of joints
• Body Composition
– Describes the relative proportions of fat and
lean (muscle, bone, water, organs) tissues in
the body

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 Components of Physical Fitness

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 Getting Motivated and Committing to Your
Physical Fitness
• Identify your goals.
• Consider things that might get in the way
of your goals.
• Consider the many physical and
psychological benefits of exercise to help
motivate you.

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 What Are the Health Benefits of Regular
Physical Activity?
• Reduced risk of cardiovascular diseases
• Reduced risk of metabolic syndrome and type 2
diabetes
• Reduced cancer risk
• Improved bone mass and reduced risk of
osteoporosis
• Improved weight management
• Improved immunity
• Improved mental health
• Improved stress management
• Longer life span
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 Some Health Benefits of Regular Exercise

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 Calories Burned by Different Activities

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 Getting Motivated and Committing to Your
Physical Fitness
• Identifying Your Physical Fitness Goals
– SMART Goals
• Specific, measurable, achievable, realistic, and
time-based
• Overcoming Common Obstacles to
Physical Activity
• Incorporating Physical Activity into
Your Life
– Choose activities you like
– Start slow
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 Fitness Program Components

• Warm-Up
– Involves large body movements followed by
light stretching and lasts 5–15 minutes
• Cardiorespiratory and/or Resistance
Training
– The bulk of your workout should last 20–30
minutes
• Cool Down
– Transition from activity to rest, lasts 5–15
minutes
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 Principles of Fitness Training

• FITT
– Frequency
– Intensity
– Time
– Type
• Overload
– You must overload the systems you are training.
• Reversibility
– If you stop training, the body responds by deconditioning.
• Specificity
– Design your program with a focus on improving particular
systems.

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 The FITT Principle

[Insert Figure 11.4]

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 The FITT Principle for Cardiorespiratory
Fitness
– ACSM recommends that vigorous activities (70-90
percent of heart rate maximum) be performed for at
least 20 minutes at a time, and moderate activities
(50-70% of heart rate maximum) for at least 30
minutes.
– Target heart rate can be determined by subtracting
your age from 220 (males) or 226 (females). This is
your maximum heart rate (MHR).
• Your target heart rate is somewhere between 70 and 90% of
MHR.
– Borg's rating of perceived exertion (RPE) is another
method of determining intensity.
– The talk-test is the easiest but least scientific method
of measuring cardiorespiratory exercise intensity.

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 Target Heart Rate Range

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 The FITT Principle for Muscular Strength
and Endurance
• Frequency is 2–4 days per week of
exercises that train major muscle groups,
using enough repetitions and sufficient
resistance to improve muscular strength
and endurance.
• Intensity is determined using greater than
60% of your 1RM for muscular strength,
and less than 60% of it for muscular
endurance.

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 The FITT Principle for Muscular Strength
and Endurance
• Sets and Repetitions
– To increase muscular strength you need higher
intensity and fewer repetitions and sets.
– For muscular strength, use a resistance of more than
60% of your 1RM performing 1–3 sets with 2–6
repetitions per set.
– For muscular endurance, use less than 60% of your
1RM, 2–6 sets of 10–15 repetitions.
• Rest Periods
– Resting between exercises can reduce fatigue and
help with performance and safety.

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 The FITT Principle for Flexibility

• Uses static stretching that slowly and

gradually lengthens a muscle or group of
muscles
• Minimum of 2–3 days of training, but daily
training produces the most benefits
• Perform and hold the static stretch at the
point of tension, or mild discomfort, but not
pain.

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 Stretching Exercises

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 Activities that Develop Multiple Components
of Fitness
• Yoga
– Blends mental and physical aspects of
exercise, and can improve flexibility, vitality,
posture, agility, balance, coordination, and
muscular strength and endurance.
• Tai Chi
– Combines stretching, balance, muscular
endurance, coordination, and meditation.
• Pilates
– Combines stretching with movement against
resistance.

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 Fitness-Related Injuries

• Traumatic Injuries
– Occur suddenly and typically by accident
– Include broken bones, torn ligaments and
muscles, contusions, and lacerations
• Overuse Injuries
– Result from the cumulative effects of day-
after-day stresses placed on tendons,
muscles, and joints during exercise

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 Treatment of Fitness Training-Related
Injuries
• RICE
– Rest
– Ice
– Compression
– Elevation

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 Preventing Injuries

• Use appropriate footwear

• Use appropriate protective equipment
• Exercising in the heat can result in
– Heat cramps
– Heat exhaustion
– Heatstroke
• Exercising in the cold can result in
– Hypothermia

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 Anatomy of a Running Shoe

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 Shopping for Fitness: Facilities, Equipment,
and Clothing
• Choosing Facilities
– Visit several facilities, and consider opening hours and location.
– What classes are offered, and what equipment is available?
– What is the financial implication?
• Buying Equipment
– Ignore claims that promise results in short periods of time, and
question claims that a device can target or burn fat. Read the
fine print, and calculate cost including shipping and handling.
• Buying Exercise Clothing
– Choose based on comfort, and consider the environment the
clothes will be worn in when making your selection.

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