Professional Documents
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© 2012 McGraw-Hill Higher Education. All rights reserved.
What is Physical Fitness?
The body’s ability to respond or adapt to
the demands and stress of physical
effort
Health-related fitness: 5 components
Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Body composition
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© 2012 McGraw-Hill Higher Education. All rights reserved.
What is Physical Fitness?
Cardiorespiratory Endurance - ability to perform prolonged, large-
muscle, dynamic exercise at moderate to high intensity
Muscular Strength - amount of force a muscle can produce with a single
maximum effort
Muscular Endurance - ability to resist fatigue and sustain a given level of
muscle tension
Flexibility - ability of joints to move through their full range of motion
Body Composition – proportion of fat and fat-free mass (muscle, bone, and
water) in the body
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© 2012 McGraw-Hill Higher Education. All rights reserved.
Physical Activity and Exercise for Health and Fitness
The Centers for Disease Control and Prevention (CDC)
recent statistics about American adults:
About 31% participate in some leisure-time physical activity
Between 2003 and 2009, that leisure-type physical activity
decreased by nearly 6%
Physical activity levels are higher in men than in women but
decline with age in both
Levels are lower in Hispanics, American Indians, and blacks
than in whites
People with higher levels of education are more active. 54%
of college grads exercise regularly compared to 31% of high
school dropouts
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© 2012 McGraw-Hill Higher Education. All rights reserved.
The Benefits of Exercise
Improved cardiorespiratory functioning
More efficient metabolism and improved cell
health
Improved body composition
Reduced risk of premature
death
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© 2012 McGraw-Hill Higher Education. All rights reserved.
Disease Prevention and Management
Cardiovascular Disease
Prevention = Exercise
Improves cholesterol levels
Improves blood pressure
Improves insulin resistance
Interferes with the disease itself
Lowers risk of heart disease and stroke
Cancer
Osteoporosis
Type 2 Diabetes
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© 2012 McGraw-Hill Higher Education. All rights reserved.
Improved Psychological and Emotional Wellness
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© 2012 McGraw-Hill Higher Education. All rights reserved.
Figure 10.1 Physical activity pyramid
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© 2012 McGraw-Hill Higher Education. All rights reserved.
Flexibility Exercises
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© 2012 McGraw-Hill Higher Education. All rights reserved.
Designing Your Exercise Program: First Steps
Medical clearance
Men over 40 and women over 50
Basic principles of physical training
Specificity
Progressive overload
Frequency
Intensity
Time
Type
Reversibility
Individual differences
Selecting activities
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© 2012 McGraw-Hill Higher Education. All rights reserved.
Cardiorespiratory Endurance Exercises
Frequency - 3-5 days per week
Intensity
Maximal oxygen consumption (VO2max)
Target heart rate range
Duration - 20-60 minutes per workout
Type
The warm-up and cool-down
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© 2012 McGraw-Hill Higher Education. All rights reserved.
Developing Muscular Strength and Endurance
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© 2012 McGraw-Hill Higher Education. All rights reserved.
Figure 10.3 A summary of the FITT principle for the health-
related components of fitness
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© 2012 McGraw-Hill Higher Education. All rights reserved.
Getting Started and Staying on Track
Selecting instructors, equipment, and facilities
Finding help and advice about exercise
Selecting equipment
Choosing a fitness center
Eating and drinking for exercise
Balanced diet
Drink before and during exercise
2 cups, 2 hours before
Manage your fitness program
Start slowly, get in shape gradually
Exercising consistently
Assessing your fitness
Preventing and managing athletic injuries
Staying with your program
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© 2012 McGraw-Hill Higher Education. All rights reserved.