Physical Activity, Fitness Components and Exercise Principles

1. Physical Activity, Fitness Components and Exercise Principles Mrs. Chastain Health Education Arlington High School

2. Importance of Daily Physical Activity

3. What is physical activity? • Physical activity is any bodily activity that enhances or maintains physical fitness and overall health • It is performed for various reasons • These include strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance and for enjoyment

4. Benefits of Physical Activity • Helps build and maintain healthy bones, muscles and joints • Helps control weight, build lean muscle and reduce fat • Prevents or delays the development of high blood pressure and helps reduce blood pressure in some adolescents with hypertension

5. How does physical activity benefit body systems? • Cardiovascular System: Regular physical activity can strengthen your heart muscle, allowing it to pump blood more efficiently • Lower heart rate, blood pressure • Respiratory System: Regular physical activity allows this system to work more efficiently • Make ADLs easier to handle • Nervous System: By helping you respond more quickly to stimuli, physical activity can improve your reaction time

6. Risk associated with physical “in”activity • -Unhealthy weight management - cardiovascular disease - type 2 diabetes - cancer • Increased risk of osteoporosis: a condition characterized by a decrease in bone density, producing porous and fragile bones • Reduced ability to manage stress

7. Fitness Components Flexibility Cardiorespiratory Endurance Muscular Strength & Muscular Endurance Body Composition

8. Health Related Components: Those factors that are related to how well the systems of your body work • Cardiorespiratory Endurance: The ability of the circulatory system (heart and blood vessels) to supply oxygen to working muscles during exercise. • Body Composition: The relative percentage of body fat compared to lean body mass (muscle, bone, water,etc) • Flexibility: The range of movement possible at various joints. • Muscular Strength: The amount of force that can be produced by a single contraction of a muscle • Muscular Endurance: The ability of a muscle group to continue muscle movement over a length of time.

9. Cardiorespiratory Endurance • This is the body's ability, over sustained periods of physical activity, to deliver oxygen and nutrients to tissues, and to remove wastes • “Aerobic” Exercise • “With Oxygen”

10. Muscular Endurance • This is the ability of a muscle, or a group of muscles, to sustain repeated contractions or to continue applying force against a fixed object

11. Types of Muscular Endurance • Continuous tension • Mountain climbing • Tug-of-war • Isometric contraction • Weight training • very slow contraction • isolated exercises • compound exercises without lock out • Repetitive dynamic contraction • Running • Rowing • Weight training • high repetitions /low weight • super sets with the same muscle • Prolonged intense contractions coupled with short rest periods • Football • Handball • Weight training • multiple sets • multiple exercises for the same muscle • circuit training

12. Muscular Strength • This is the muscle's ability to exert force for a brief span of time

13. Types of Muscular Strength • Isometric contraction • Iron Cross (Gymnastics) • Tug-of-war • Erector Spinae mm. during Squat, Deadlift, etc… • Dynamic contraction • Powerlifting • Weight training • Power contraction • Olympic style weightlifting • Shot put (Field Event) • Plyometrics

14. Flexibility • This is the ability to move joints and use muscles through their full range of motion • This should be performed before and after each workout to avoid injury and relax mm.

15. Body Composition • Lean body mass vs. fat mass • Lean body mass represents the weight of water, muscle, bone and internal organs • Body fat represents the remaining fat tissue and is expressed as a percentage of total body weight • Because muscle weighs more than fat, it is important to measure your body composition rather than your body weight when you Evaluate Your Fitness Level • Downfall of BMI

16. Skill Related Components: Aspects of fitness which form the basis for successful sport or activity participation. • Speed: The ability to move quickly from one point to another in a straight line • Agility: The ability of the body to change direction quickly • Balance: The ability to maintain an upright posture while still or moving • Coordination: Integration with hand and/or foot movements with the input of the senses. • Reaction Time: Amount of time it takes to get moving. • Power: The ability to do strength work at an explosive pace.

17. Exercise Principles • FITT • Progression • Overload • Specificity • Whole Body Exercise

18. F.I.T.T. • Frequency- how often you exercise • Intensity- how hard you exercise • Time- how long you exercise • Type- the type of exercise you're doing (e.g., running, walking, etc.)

19. Specificity • Exercise should be specific to your goals • If you're trying to improve your racing times, you should focus on speed workouts • If you main goal is to increase strength, you should weight train • If your main goal is overall health, fitness and weight management, you should focus on total body strength, cardio and a healthy diet

20. Overload • Body parts must be overloaded high enough above normal for it to adapt to become stronger

21. Progression • Increasing your overload appropriately • Increasing you FITT as needed • Add more time, weight, etc… as your body adapts to exercise(s)

22. Whole Body Exercise • Muscles must be in balance • Many people do not exercise their whole body; they will work only certain body parts, such as their stomach, hips, and thighs • The body must be in balance or an injury is more likely to occur • The saying “a system is strongest by it’s weakest link” is true

23. Rest and Recovery • Rest and recovery is also essential for reaching your nutrition and fitness goals • Can often do cardio every day (though you may want to rest after very intense workouts) • Should have at least a day of rest between strength training workouts • Make sure you don't work the same muscles two days in a row to give your body the time it needs to rest and recover