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Basic Principles of Physical Fitness. Fitness Level & Risk of Death. Surgeon General’s Report – Minimum Threshold for Health Benefits. Expend an additional 150 kcal per day in activity at an elevated heart rate. 30 minutes of moderately intense activity 5 days per week

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surgeon general s report minimum threshold for health benefits
Surgeon General’s Report – Minimum Threshold for Health Benefits
  • Expend an additional 150 kcal per day in activity at an elevated heart rate.
  • 30 minutes of moderately intense activity 5 days per week
  • Activity can be accumulated in a minimum of 10 minute increments
  • Engage in resistance training twice a week
health related components of fitness
“Health” Related Components of Fitness
  • Body Composition
  • Cardiorespiratory Endurance (VO2 max)
  • Muscular Strength
  • Muscular Endurance
  • Flexibility

(Wellness Center Assignment)

principle of progressive overload
Principle of Progressive Overload
  • Subjecting the body systems to loads greater than that to which they are accustomed

- Frequency (how often)

- Intensity (how vigorous)

- Duration (how long)

This creates stress to the body causing the body to make adaptations. Why adaptations?

  • Wolf’s Law
  • Adaptations vs Responses?
principle of specificity
Principle of Specificity
  • The body’s physiological responses & adaptations to training are specific to the type of exercise and muscles involved.
  • Vertical jump
  • 1500 meter race
  • Other??
principle of reversibility
Principle of Reversibility

If physical activity is reduced, benefits begin to be lost

  • If training is stopped, ____% of fitness benefits are lost within 2 months.
  • Cast?
  • Bed rest?
  • Astronauts?
the warm up
The Warm-up
  • A gradual  in activity designed to:

1. Increase blood circulation

2. Raise body’s core temperature

- Increase muscle pliability

- Synovial fluid production

Note: Use movements that maintain blood circulation and heat production

3. Stretching???

blood distribution at rest during exercise
Blood Distribution at Rest & During Exercise

IntensitySkeletal Muscle Blood Flow

Rest 15%-20% of blood

Exercise 70%-90% of blood

the cool down
The Cool-Down
  • A gradual  in activity designed to:

1. Clear waste products

2. Restore homeostasis

3. Maintain venous pump

Note: Simply reduce the intensity of your activity gradually reducing heart rate and blood circulation

4. Stretching (for permanent adaptation)