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1. Basic Principles of
Physical Fitness
Chapter 2
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.

2. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Physical Activity and Exercise
for Health and Fitness
 Physical activity levels have declined
 Healthy People 2010:
 More than 55% of U.S. adults do not
engage in recommended amounts of
activity
 25% are not active at all

3. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Physical Activity on a Continuum
 Physical Activity
 Any body movement carried out by the
skeletal muscles and requiring energy
 Exercise
 Planned, structured, repetitive movement
of the body designed to improve or
maintain physical fitness

4. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Physical Activity on a Continuum
 Physical Fitness
 A set of physical attributes that allows the
body to respond or adapt to the demands
and stress of physical effort

5. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Lifestyle Physical Activity
 For health promotion
 Expend about 150 calories – equivalent to
30 minutes of brisk walking – on most
days

6. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Lifestyle Physical Activity
 For health promotion and weight
management
 Engage in 60 or more daily minutes of
activity to prevent unhealthy weight gain
 Engage in 60 - 90 daily minutes of activity
to sustain weight loss

7. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Exercise to Develop
Physical Fitness
 Lifestyle physical activity improves
health but may not improve fitness
 A structured, formal exercise program
improves physical fitness and
provides even greater health
improvements

8. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
How Much Physical Activity
is Enough?
 Moderate - intensity versus
high - intensity exercise
 Continuous versus intermittent
exercise
 Low - intensity exercise improves
health but may not be very beneficial
for improving physical fitness

9. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Health - Related Components of
Physical Fitness
 Health - related fitness
 Physical capacities that contribute
to health
 Five components
1. Cardiorespiratory endurance = the ability of
the body to perform prolonged, large -
muscle, dynamic exercise at moderate - to -
high levels of intensity

10. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Health - Related Components of
Physical Fitness
2. Muscular strength = the amount of force a
muscle can produce with a single maximum
effort
3. Muscular endurance = the ability of a muscle or
group of muscles to remain contracted or to
contract repeatedly
4. Flexibility = the range of motion in a joint or
group of joints

11. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Health - Related Components of
Physical Fitness
5. Body composition = the proportion of fat
and fat - free mass (muscle, bone, and
water) in the body

12. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Skill - Related Components
of Fitness
 Speed
 Power
 Agility
 Balance
 Coordination
 Reaction Time

13. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Specificity – Adapting to
Type of Training
 The body adapts to the particular
type and amount of stress placed
on it
 To develop a particular fitness
component, perform exercises
specifically designed for that
component

14. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Progressive Overload – Adapting
to Amount of Training
 Placing increasing amounts of stress
on the body causes adaptations that
improve fitness; progression is
critical

15. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Progressive Overload – Adapting
to Amount of Training
 FITT principle for overload
 Frequency = How often
 Intensity = How hard
 Time = How long (duration)
 Type = Mode of activity

16. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Reversibility – Adapting to a
Reduction in Training
 Fitness improvements are lost when
demands on the body are lowered
 If you stop exercising, up to 50% of
fitness improvements are lost within
two months

17. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Individual Differences –
Limits on Adaptability
 Everyone is NOT created equal from
a physical standpoint
 There are large individual differences
in ability to improve fitness, body
composition, and sports skills

18. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Designing Your Own
Exercise Program
 Medical clearance
 Fitness assessment
 Setting goals (SMART)
 Specific
 Measurable
 Attainable
 Realistic
 Time frame specific

19. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Designing Your Own
Exercise Program
 Choosing activities for a balanced
program
 Include activities to develop
health - related components of
physical fitness

20. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Guidelines for Training
 Train the way you want your body
to change
 Train regularly
 Start slowly, and get in shape
gradually; do not over train
 Warm up before exercise
 Cool down after exercise

21. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Guidelines for Training
 Exercise safely
 Listen to your body, and get
adequate rest
 Cycle the volume and intensity of
your workouts
 Try training with a partner

22. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Guidelines for Training
 Vary your activities
 Train your mind
 Fuel your activity appropriately
 Have fun
 Track your progress
 Keep your exercise program
in perspective

23. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.
Choosing a Fitness Center
 Convenience
 Atmosphere
 Safety
 Trained personnel
 Cost
 Effectiveness

24. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness, Chapter 2
© 2007 McGraw-Hill Higher Education. All rights reserved.