KIN 2504 - Principles of Physical Fitness

what is physical activity?

body movement that is carried out by the skeletal muscles and requires energy

what is exercise?

planned, structured, repetitive movement intended to improve or maintain physical fitness

what is physical fitness?

a set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort

what are the recommendation for promoting health and preventing premature death and various disease?

•Adults should do at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity each week.

•Increasing the volume and intensity of exercise results in additional health benefits.

•Adults should also do muscle-strengthening activities.

Everyone should avoid inactivity

moderate physical activity uses about ________ and causes noticeable increase in heart rate

150 calories of energy

what is a calorie?

the commonly used term for kilocalorie (which is actually 1,000 calories), a measure of energy equal to the amount of heat it takes to raise the temperature of 1 liter of water 1°C

what does vigorous physical activity cause?

rapid breathing and a substantial increase in heart rate

if you engage in a less vigorous exercise, you’ll use ______

more time

if you engage in a more vigorous exercise, you’ll use ______

less time

how many of Americans are affected by overweight

two-thirds

what are the guidelines the U.S. Department of Health and Human Services has published on weight management?

•To prevent weight gain, lose weight, or maintain weight loss, 150–300 minutes per week of physical activity may not be enough.

•Up to 90 minutes of physical activity per day is recommended.

how does one obtain greater health and wellness benefits and improve physical fitness?

by increasing the duration and intensity of physical activity

if one’s goals is for general health, then what is the recommendation in physical activity and exercise?

perform moderate-intensity aerobic physical activity for at least 150 minutes per week (30 minutes 5 times per week) or 75 minutes of vigorous-intensity physical activity per week (25 minutes 3 times per week). also, be more active in your daily life: walk instead of driving, take the stairs instead of the elevator and watch less TV

if one’s goals is for increased health benefits, then what is the recommendation in physical activity and exercise?

exercise at moderate intensity for 300 minutes per week or at vigorous intensity for 150 minutes per week

if one’s goals is to achieve or maintain weight loss, then what is the recommendation in physical activity and exercise?

exercise moderately for 60-90 minutes per day on most darks of the week

if one’s goals is for muscle strength and endurance, then what is the recommendation in physical activity and exercise?

perform one or more sets of resistance exercises that work the major muscle group for 8-12 repetitions (10-15 reps for older adults) on at least two nonconsecutive days per week. examples include weight training and exercises that use body weight as resistance (such as core stabilizing exercises, pull-ups, push-ups, lunges, and squats)

if one’s goals is for flexibility, then what is the recommendation in physical activity and exercise?

perform range-of-motion (stretching) exercises at least two or three days per week. hold each stretch for 10-30 seconds

if one’s goals is for neuromuscular training, then what is the recommendation in physical activity and exercise?

older adults should do balance training at least two or three days per week. examples include yoga, tai chi, and balance exercises (standing on one foot, step-ups, and walking lunges). these exercises are beneficial for young and middle-aged adults, as well

what are the components of health-related fitness?

•Cardiorespiratory endurance.

•Muscular strength.

•Muscular endurance.

•Flexibility.

Body composition.

what is cardiorespiratory endurance?

the ability to perform prolonged, large-muscle, dynamic exercise at moderate- to high-intensity levels

what does cardiorespiratory endurance depend on?

factors as the ability of the lungs to deliver oxygen to the bloodstream

what is oxygen?

an element that is critical for generating usable energy in the body and is an important component of carbohydrates, fats, and proteins

why is cardiorespiratory endurance a central component of health related fitness?

heart and lung function is so essential to overall good health

what is muscular strength?

the ability of a muscle to exert force in a single maximum effort

what is relative strength?

the maximum force exerted, relative to body weight, body size, and muscle size

what does greater muscle mass mean?

a higher rate of metabolism

what is metabolism?

the sum of all the vital processes by which food energy and nutrients are made available to and used by the body

what is vital for healthy aging?

maintaining strength and muscle mass

what is muscular endurance?

the ability of a muscle to remain contracted or to contract repeatedly for a long period of time

what is muscular endurance essential for?

good posture and for injury risk reduction

what is flexibility?

the ability to move joints through their full ranges of motion

what does flexibility depend on?

joint structure, the length and elasticity of connective tissue, and nervous system activity

what causes the joints to become stiffer with age?

inactivity

what does joint stiffness often lead people to assume?

unnatural body postures that can stress joints and muscles

what is body composition?

the proportion of fat and fat-free mass in the body

what does a healthy body composition involve?

a high proportion of fat-free mass and an acceptably low level of body fat

what is fat-free mass?

the nonfat component of the human body, consisting of skeletal muscle, bone, other organs, and water

what is a somatotype?

a body-type classification system that describes people as predominantly muscular (mesomorph), tall and thin (ectomorph), or round and heavy (endomorph)

what can affect a person’s choice of exercise?

somatotype

what is skill (neuromuscular)-related fitness?

physical capacities (speed, power, agility, balance, coordination, and reaction, and movement time) that contribute to performance in a sport or an activity that tends to be sport-specific and is best developed through practice

what is adaptation?

the physiological changes that occur with exercise training

________ adjustments translate to _________ changes and improvements in fitness levels

short-term; long-term

what is physical training?

the performance of different types of activities that cause the body to adapt and improve its level of fitness

what is specificity?

the training principle that developing a particular fitness component requires performing exercises specifically designed for that component; SAID principle (A well-rounded exercise program should include exercises geared to each fitness component, different body parts, and specific activities or sports)

what is progressive overload?

the training principle that progressively increasing amounts of stress on the body causes adaptation that improves fitness

what is known as an overload?

The amount of increased intensity or volume added above a person’s usual activity level

what does the exercise needed to improve fitness depend on?

the individual’s current fitness level, genetically determined capacity to adapt to training, their fitness goals, and the component being developed → making amount of overload critical

what is frequency?

how often

what is intensity?

how hard or how fast

what is time?

how long (duration)

what is type?

mode of activity

what is FITT?

The overload needed to maintain or improve a particular level of fitness for a specific fitness component is determined through these four dimensions

what are additional components to consider for FITT?

volume and progression

what is volume?

how much (frequency × intensity × time)

what is progression?

how a program advances over time

what is the aerobic (cardiovascular endurance) exercise recommendation for frequency?

• at least 3 d*wk^-1

• for most adults, spreading the exercise sessions across 3-5 d*wk^-1 may be the most conducive strategy to reach the recommended of PA

what is the aerobic (cardiovascular endurance) exercise recommendation for intensity?

• moderate (40%-59% HRR) and/or vigorous (60%-89% HRR) intensity is recommended for most adults

what is the aerobic (cardiovascular endurance) exercise recommendation for time?

• most adults should accumulate 30-60 min*d^-1 (>_150 min*wk^-1) of moderate intensity exercise, 20-60 min*d^-1(>_75 min*wk^-1) of vigorous intensity exercise, or a combination of moderate and vigorous intensity exercise daily to attain the recommended targeted volumes of exercise

what is the aerobic (cardiovascular endurance) exercise recommendation for type?

aerobic exercise performed in a continuous or intermittent manner that involved major groups is recommended for most adults

what is the resistance training exercise recommendation for frequency?

• for novice trainers, each major muscle group should be trained at least 2 d*wk^-1

• for experienced exercisers frequency is secondary to training volume, this individuals can choose a weekly frequency per muscle group based on personal preference

what is the resistance training exercise recommendation for intensity?

• for novices, 60-70% 1-RM, performed for 8-12 repetitions are recommended t improve muscular fitness

• for experienced exercisers, a wide range of intensities and repetitions are effective dependent on the specific muscular fitness goals

what is the resistance training exercise recommendation for type?

• multi-joint exercises affecting more than one muscle group and targeting agonist and antagonist muscle groups are recommended for all adults

• single-joint and core exercises may also be included in a resistance training program, typically after performing multi-joint exercise(s) for that particular muscle group

• a variety of exercise equipment and/or body weight can be used to perform these exercises

what is volume?

relates to the total amount of weight lifted in a training session

what is repetition-volume?

total number of repetitions in a workout session

ex: 4 sets of 8 reps (4 x 8) = repetition-volume of 32 total reps

what is volume-load?

total number of sets x number of repetitions per set x load (weight) for each rep

ex: 2 sets of 10 repetitions at 50lbs (2 x 10 x 50) = volume load of 1,000 lbs

what happens if the weight increases?

decrease amount of reps

what happens if the weight decreases?

increase amount of reps

what is the flexibility exercise recommendation for frequency?

>_2-3 d*wk^-1 with daily being most effective

what is the flexibility exercise recommendation for intensity?

stretch to the point of feeling tightness or slight discomfort

what is the flexibility exercise recommendation for time?

• holding a static stretch for 10-30 s is recommended for most adults

• in older individuals, holding a stretch for 30-60 s may confer greater benefit

• for proprioceptive neuromuscular facilitation (PNF) stretching, a 3-6 s light-to-moderate contraction (e.g., 20-75% of maximum voluntary contraction) followed by a 10-30 s assisted stretch is desirable

what is the flexibility exercise recommendation for type?

• a series of flexibility exercises for each of the major muscle-tendon units is recommended

• static flexibility (i.e., active or passive), dynamic flexibility, ballistic flexibility, and PNF are each effective

how can fitness be a reversible adaptation?

The body adjusts to lower levels of physical activity the same way it adjusts to higher levels

what is reversibility?

the training principle that fitness improvements are lost when demands on the body are lowered

what happens if a person stops exercising?

up to 50% of fitness improvements are lost within two months

what factors can affect a person’s response to training at different rates?

specific genes; body fat, strength, and endurance

what is taken to help evaluate exercise safety?

The Physical Activity Readiness Questionnaire for Everyone (PAR‑Q+)

what may physicians recommend to determine whether a person shows symptoms of heart disease during exercise?

an exercise stress test or a graded exercise test (GXT)

what is watching television, surfing the internet, and talking on a landline an example of?

sedentary activities

what are bicep curls, push-ups, abdominal curls, bench press, and calf raises an example of?

strength training

what are calf stretch, side lunge, step stretch, and hurdler stretch an example of?

flexibility training

what is walking jogging, bicycling, swimming, aerobic dancing, in-line skating, cross-country skiing, dancing, and basketball an example of?

cardiorespiratory endurance exercise

what is overtraining?

a condition caused by training too much or too intensely, characterized by lack of energy, decreased physical performance, and aching muscles and joints

what is the beginning phase?

the body adjusts to the new type and level of activity

what is the progress phase?

fitness increases

what is the maintenance phase?

the targeted level of fitness is sustained over the long term

what should one do before attempting to up the intensity?

increase duration and frequency