good learning to physical education.

1. Principles of Physical Fitness
Chapter 2

2. Test your knowledge
 To improve your health, you must exercise
vigorously for at least 30 minutes straight, 5
or more days per week. True or False?
FALSE. Experts recommend about 30 minutes of
moderate physical activity 5 or more days per
week, but activity can be done in short bouts – 10
min per sessions.

3.  Among American adults, about what percentage
of trips of less than 1 mile long are made by
walking?
a) 15% b) 25% c) 50%
a. The vast majority of short trips are made in cars.
Most people have many opportunities to
incorporate more moderate physical activity to their
daily routine.

4.  If all inactive American adults became
physically active, the savings in direct costs for
medical care would be about _______ per year.
a) $75 million b) $7,5 million c) $75 billion
c. People who engage in regular physical activity
make fewer physician visits, use less medication, and
have fewer hospital stays than physically inactive people.

5. Physical activity and exercise for health and fitness - Concepts
 Physical activity: any body movement carried out by the
skeletal muscles and requiring energy.
 Exercise: Subset of physical activity planned, structured,
repetitive movement of the body intended to specifically
improve or maintain physical fitness.
 Physical fitness: set of physical attributes that allows the
body to respond or adapt to the demands and stress of
physical effort without becoming overly tired.

6. Importance of the increase of physical activity
 Health benefits
 Manage weight
 Improve physical fitness
 Quality of life
 Freedom: more energy and better body control

7. How much physical activity is enough?
 To promote or maintain health, adults need a minimum or 30 minutes
of moderate – intensity aerobic physical activity 5 days per week or 20
minutes of vigorous intensity aerobic physical activity 3 days per week.
 To set a goal for physical activity and exercise, consider your current
activity level, your health status and your overall goals.
 If weight management is a concern for you, try to raise your activity
level further.
 Choose to be active whenever you can.

8. Health related components of physical fitness
 Health related fitness includes the following
components:
 Cardiorespiratory endurance
 Muscular strength
 Muscular endurance
 Flexibility
 Body composition

9. Cardiorespiratory endurance
 The ability to perform prolonged, large-muscle, dynamic exercise at moderate-to-
high levels of intensity.
 Related physical functions that are also improved include:
 Heart pumps more blood per heartbeat
 Resting heart rate slows
 Blood volume increases
 Blood supply to tissues improves.
 The body can cool itself better
 Resting blood pressure decreases
 Activities to develop CE involve continuous, rhythmic movements or large muscle
groups, such as the legs (walking, jogging, cycling, and aerobic dancing.

10. Muscular endurance
 The ability to resist fatigue and sustain a given
level of muscle tension.
 Depends on: size of muscle cells, ability of
muscles to store fuel, and blood supply to
muscles.
 Important for good posture and for injury
prevention.
 Activities to develop ME involve resistance
training or strength training (weight lifting)

11. Flexibility
 The ability to move the joints
through their full range of motion.
 Depend on joint structure, length
and elasticity of connective tissue,
and nervous system activity.
 Stretching exercises can help to
ensure a healthy range of motion
for all major joints.

12. Body Composition
 Is the portion of fat vs. portion of
fat free mass in the body.
 The best way to lose fat is
through a lifestyle that includes a
sensible diet and exercise.

13. Skill related components of fitness
Some types of exercise do not contribute to the health
components of physical fitness, however, they can contribute to
other areas of wellness.
 Speed
 Power
 Agility
 Balance
 Coordination
 Reaction and movement time

14. Principles of physical training: adaptation to stress.
 The goal of physical training is to produce long term changes and
improvements in the body’s functioning.
 To put together an effective exercise program, you should first
understand the basic principles of physical training, including the
following:
 Specificity
 Progressive overload
 Reversibility
 Individual differences
ADAPTABILITY

15.  Specificity:
 Muscular strenght  Weight lifting
 Cardiorespiratory endurance  jogging
 Become a tennis player  exercise arms and legs

16.  Progressive overload:
 The body adapts to the demands of exercise by improving its functioning (or the
other way around).
 The amount of overload is important:
 Too little will have no effect
 Too much may cause injury and other problems.
 The amount of overload needed to maintain or improve a particular level of
fitness depends on the individual and is determined by four dimensions:
 Frequency  how often (recovery time)
 Intensity  how hard (exercise harder than the normal level)
 Time  how long (depending on the type of activity)
 Type  mode of activity (depends on your fitness goals)

17. Lab 1. par-q & you
 Complete the questionnaire to find out if you
can start working out or visit a physician first.

18.  Reversibility
 The body adjusts to lower levels of
activity the same way it adjusts to
higher levels.
 If you must temporarily reduce your
training time an option would be
increasing the intensity to reduce
the frequency.

19.  Individual differences:
 Each person responds to
training in different ways
 There are limits on the
adaptability potential for
improvement of any human
body.

20. Lab 2. overrcoming barriers to being active
 Answer the questionnaire to find out about the
barriers that keep you from doing more
exercise.

21. Designing your own exercise program
 Get medical clearance
 Specially if you have health problems
such as:high blood pressure, heart
disease, muscle or joint problems, or
obesity.
 Assess yourself
 Asses your current level of physical
activity and fitness for each of the five
health related fitness components

22.  Set your goals
 Your goals must be important enough to keep you
motivated
 Be clear on why you are starting a program.
 Choose activities for a balanced program
 Start on easy to do activities and gradually increase
the amount of physical activity in your daily life.

23. Sedentary activities – Do
infrequently: Watch tv, internet,
taking on telephone
Strength training at least 2 days
per week. All major muscles
Cardio respiratory endurance
exercise 3 to 5 days per week
Moderate Intensity physical activity 5 or
more days per week, 30 minutes per
day, 60 to 90 minutes per day for weight
loss or prevention of weight regain
following weight loss.
Flexibilitytraining
Atleast2to3daysperweek.All
majorjoints
Walking jogging, bicycling, swimming,
aerobic dancing, in line skating, cross
country skiing, dancing, basketball
Walking to the store or bank,
washing windows or your car, ,
climbing stairs, working your yard,
walking your dog, cleaning your
room.
Physical activity pramid

24. Guidelines for training
 Train the way you want your body to change
 Muscular build  lift weights
 Flexibility  stretching exercises
 Performance  practice a sport.
 Train regularly
 Consistency is the key to improving fitness
 Start slowly, and get in shape gradually
 Beginning phase: the body adjusts to the new type and level of activity
 Progress phase: fitness increases
 Maintainance phase: the targeted level of fitness is sustained over the long term.

25. Guidelines for training
 Warm up before exercise
 Warming up can decrease your chances of injury
 Warming up includes low intensity, whole body
movements.
 It is important to stretch after an endurance or
strength training workout.
 Cool down after exercise
 If you suddenly stop moving after exercise, the amount
of blood returning to your hear and brain may be
insufficient and you may experience dizziness and drop
in blood pressure or other problems.

26. Guidelines for training
 Exercise safely:
 Always wear protective gear when needed: Ex. Helmet for biking, eye protection for
playing racquetball, bright clothes when exercising on the street, be careful with vehicles.
 Exercise with a partner
 Train within your capacity
 Listen to your body and get adequate
rest
 Rest is as important as exercise
 Don’t exercise if it doesn’t feel right
 You can’t train sporadically

27. Guidelines for training
 Cycle the volume and intensity of your workouts
 Don’t train at the same intensity during every workout, train intensely some days and lightly on
others.
 Increase the volume and intensity of your program gradually, never more than 10% per week.
 Vary your activities
 Change your exercise program from time to
time to keep things fresh and help develop
a higher degree of fitness: adapt to many
types of exercise.

28. Guidelines for training
 Train with a partner
 Partners motivate, encourage each other, make exercise seem easier and more fun.
 Commitment to a friend is a powerful motivator.
 Fuel your activity appropriately:
 Good nutrition
 Rehydration
 Have fun
 You are more likely to stick with an exercise program if its fun.

29. Guidelines for training
 Track your progress
 Monitoring your progress helps to keep you motivated.
 Keep your exercise program in perspective
 You have to have time for work and school, family and friends, relaxation
and hobbies
 Balance and moderation are the key ingredients of a fit and well life.