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PHYSICAL FITNESS FOR LIFE CHAPTER 1 Understanding Fitness Principles Learning Objectives Found on Page 1 of Textbook
2008 Age-Adjusted Estimates of the Percentage of Adults† with Diagnosed Diabetes CDC
2008 Age-Adjusted Estimates of the Percentage of Adults† Who Are Obese CDC
2008 Age-Adjusted Estimates of the Percentage of Adults† Who Are Physically Inactive CDC
2008 Age-Adjusted Estimates of the Percentage of Adults† Who Are Diagnosed Diabetes, who are Obese CDC, and Who Are Physically Inactive in Georgia CDC Obesity Diabetes Physical Inactivity
What does it actually mean to be fit anyway”? Lily Physical Fitness, Physical activity, Exercise and METS
MET=Metabolic Equivalent= 3.5 ml oxygen per kg of body weight per minute 1 milliliter (ml) = 0.0338140565 Fluid Ounces 1 liter= 1000 ml 1 kilogram (kg) = 2.2 pounds (lbs) I.E. A 220 pound male would weigh 100 kilograms.
Mr. White’s definition of Exercise Planed, organized or managed physical activity that is done to improve one or more of the five health components of physical fitness
Mr. White’s definition of Physical Fitness: Being Physically Fit means having good scores as measured in accepted assessments in each of the five health related components of physical fitness.
CARDIORESPIRATORY Endurance • MUSCULAR Strength • MUSCULAR Endurance • FLEXIBILITY • BODY Composition The Five Health-related Components of Fitness pages 3-4
SKILL RELATED COMPONENTS OF PHYSICAL FITNESS Pages 4-5 • Agility • Balance • Coordination • Power • Speed • Reaction Time
TRAINING vs. PRACTICE What is done to improve 5 health related components + power& speed? Training = What is done to improve skill related components of fitness + speed & power? Practice=
“I tried to do to much and ended up getting injured. How do I keep from doing the same thing this time. “ Lily PRINCIPLES OF FITNESS or EXERCISE TRAINING page 5 Explains = Informs =
PRINCIPLES OF FITNESS or EXERCISE TRAINING page 5-7 • OVERLOAD • Training effects • Dose-Response • Diminished Returns • PROGRESSION • SPECIFICITY • REVERSIBILITY • INDIVIDUALITY • REST • Overtraining
FITT FORMULA FOR DESIGNING (PRESCRIBING) EXERCISE PROGRAMS page 9 FREQUENCY = INTENSITY = TIME = TYPE =
“How much exercise do I really need?” Lily American College of Sports Medicine and American Heart Association Recommendation for Adults 18-65 years = page 10
EXERCISE SAFETY page 11 • WARM-UP • COOL-DOWN or WARM DOWN • LEARN APPROPRIATE SKILLS • CONSUME • water • energy • SELECT APPROPRIATE • footware • clothing
Case Study page 15 Lily “I’ve started jogging again! I’m back to jogging 30 minutes twice a week and thinking of bumping things up to three times a week. I’m hoping to eventually work my way up to jogging 45 minutes straight, each time I go out. I’m not tempted to run a 10k again any time soon, but if I can keep this new routine going, maybe I’ll be ready for a 5k-without hurting my knees this time.” Describe Lily’s routine using the FITT formula? Advise Lily on things she should do or consider in order not to end up injured?
PHYSICAL FITNESS FOR LIFE CHAPTER 1 Understanding Fitness Principles Prepare for exam by working study questions 1-10 on page 17