Basic Concepts of Fitness

© 2012 McGraw-Hill Higher Education. All rights reserved.

Introduction to PhysicalEducation, Fitness, and Sport

CHAPTER 7

Basic Concepts of Fitness

McGraw-Hill/Irwin

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INTRODUCTION

• Importance of the relationship between physical activity and health

• Sedentary living >

Chronic disease >

Greater risk of premature death

• Increased health care cost

• Rates of overweight/obese children and youth

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What is “Health-related Fitness”?

Fitness that helps prevent and remediate disease and illness leading to a better quality of life

A CONTEMPORARYUNDERSTANDING OF FITNESS

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What is “Motor Performance (skill-) related Fitness”?

Fitness needed for performing well in sports and work, that requires physical skill, strength, and/or endurance

A CONTEMPORARY UNDERSTANDING OF FITNESS (Cont’d.)

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What is your definition of “Health?”

Traditional view:

Contemporary view:

Absence of disease and illness

Links health with “wellness” which is multidimensional: Emotion, intellect, interpersonal, spiritual, social, and environmental

A CONTEMPORARY UNDERSTANDING OF FITNESS (Cont’d.)

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Health-related Fitness

A CONTEMPORARY UNDERSTANDING OF FITNESS(Cont’d.)

• Linked to several “hypokinetic” diseases, and other condition related to obesity

(e.g., Type II diabetes)

• Components:

Cardio-vascular capacity (aerobic endurance)Muscular strengthMuscular endurance FlexibilityBody composition (i.e. % body fat)

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Health-related Fitness (Cont’d.)

A CONTEMPORARY UNDERSTANDING OF FITNESS(Cont’d.)

• Core stability and flexibility are key

Benefits of strength conditioning?

Bone-mineral density Body composition Muscular strength Glucose metabolism Serum lipids Maximal oxygen consumption Basal metabolism

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Health-related Fitness (Cont’d.)

A CONTEMPORARY UNDERSTANDING OF FITNESS(Cont’d.)

• Benefits of moderate vs. vigorous intensity activities

• Developing and maintaining fitness . . .“There is no is no off-season”

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Motor Performance (skill-) related Fitness

A CONTEMPORARY UNDERSTANDING OF FITNESS(Cont’d.)

Components:• Agility

• Balance

• Coordination

• Power

• Reaction time

• Speed

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Motor Performance (skill-) related Fitness

A CONTEMPORARY UNDERSTANDING OF FITNESS(Cont’d.)

• Different activities require a different emphasis

Fitness Conditioning differences between . . .

Gymnastics?Football?

Tennis? Golf?

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COSMETIC FITNESS

• People differ in their reasons for desiring fitness

• Cultural norms differ and change over time relative to fitness, appearance

• Can pose risk of eating disorders

• “Cult of slenderness” (Tinning, 1985)

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THE DOSE–RESPONSE DEBATE

Focuses on the question:

What “dose” of exercise is necessary to achieve the beneficial health “responses?

“Exercise epidemiology” studies the relationship of physical activity to all causes of mortality

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THE DOSE–RESPONSE DEBATE (Cont’d.)

The FITT Formula:

•Frequency of exercise

•Intensity of exercise

•Time spent exercising

•Type of exercise

Can be applied to all components of health-fitness!

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THE DOSE–RESPONSE DEBATE (Cont’d.)

The FITT Formula: (cont’d.)

• Its application differs based on a person’s fitness goals, health status, and age

• U.S.D.H.H.S. PA Guidelines for children and youth

(http://www.health.gov/paguidelines/guidelines/default.aspx)

• Role of Moderate-to-Vigorous Physical Activity (MVPA)

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THE SOCIAL GRADIENT IN HEALTH AND FITNESS

“Social gradient in health”: •The health status of a particular class within a nation is typically better than that of the classes below it and worse than that of the classes above it (Hertzman, 1994)

•. . . relative social and economic deprivation within societies accounts for better or poorer health

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THE SOCIAL GRADIENT IN HEALTH AND FITNESS(Cont’d.)

Traditional view of fitness:

•Viewed as a responsibility of the individual

Socio-ecological view of fitness:

•Social contexts within which people live their lives as partial explanations for their levels of health and fitness

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THE SOCIAL GRADIENT IN HEALTH AND FITNESS(Cont’d.)

Socio-ecological model of health promotion

(Adapted from Stokol, 1996)

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THE SOCIAL GRADIENT IN HEALTH AND FITNESS(Cont’d.)

Socio-ecological view fitness and health:

•View fitness and health as both an individual and social issue •Goal: Increase access to safe, affordable, and inclusive opportunities to pursue a physically active lifestyle FOR ALL

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FITNESS-TRAINING CONCEPTSAND PRINCIPLES

General Training Principles:

F.I.T.T. formula should applied using

•Specificity

•Progressive overload

•Recovery time

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FITNESS-TRAINING CONCEPTS AND PRINCIPLES(Cont’d.)

Health-Fitness Training

• Targets all health-fitness components:

CV Endurance (Moderate intensity)

Muscular strength (especially core!)

Flexibility

• High intensity activities are a turn-off for most all

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FITNESS-TRAINING CONCEPTS AND PRINCIPLES(Cont’d.)

Continuous and Interval Training

Continuous Training: Exercise with HR is sustained at or just above threshold level for 30 min. (preferred), 15 min. (at minimum); 3 times p. week; preferable for beginners

Interval Training: Vigorous exercise bouts are interspersed with rest periods (more intense)

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Anaerobic Training:

FITNESS-TRAINING CONCEPTS AND PRINCIPLES(Cont’d.)

• Short duration exercise (w. intervals of rest) without taxing the aerobic (O2) energy system

• Can build muscle mass, bone density, lower resting metabolic rate

• Main outcome – Move quickly and deliver great force

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Strength Training:

FITNESS-TRAINING CONCEPTS AND PRINCIPLES(Cont’d.)

• Programs vary the following variables:

Amount of resistance per lift

# of reps per set

# of sets per workout

# of workouts per week

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Strength Training:

FITNESS-TRAINING CONCEPTS AND PRINCIPLES(Cont’d.)

• Muscular endurance: Lower resistance Higher # of reps

• Muscular strength: Higher resistance Lower # of reps

EXPERTS:Weight loads at or

exceeding 75 percent of one’s maximum lifting capacity are

most beneficial for developing & Maintaining strength

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Flexibility

FITNESS-TRAINING CONCEPTS AND PRINCIPLES(Cont’d.)

• Essential (but often neglected) component

• Static flexibility: Range-of-motion limit around a joint

• Dynamic flexibility: Rate of increase in muscle tension as it is stretched

• Recommendation: 3 times p. week after the main activity

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THE MEASUREMENT OF FITNESSAND PHYSICAL ACTIVITY

Considerable debate on the merits of different methods

What makes a fitness program effective . . .

. . . for a Soccer player?

. . . for a golfer?

. . . for you?

It depends on the goal . . . . . . Performance? . . . Looks? . . . Health?

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THE MEASUREMENT OF FITNESS ANDPHYSICAL ACTIVITY

(Cont’d.)

FITNESSGRAM & ACTIVITYGRAM:

The most complete program for formally assessing health-related fitness and physical fitness and physical activity

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THE MEASUREMENT OF FITNESS ANDPHYSICAL ACTIVITY

(Cont’d.)

FITNESSGRAM TEST COMPONENTS:

•Aerobic capacity (PACER, 1 mile, walk)

•Body composition (BMI, Bioelectric Impedance Analysis)

•Abdominal strength/-endurance (Curl-ups)

•Upper-body strength/-endurance (Push-ups, modified pull-ups, or the flexed-arm Hang)

•Flexibility (trunk lifts, back-saver sit and reach, shoulder stretch)

Which do you think is the most important indicators of health-related fitness? Why?

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THE MEASUREMENT OF FITNESS ANDPHYSICAL ACTIVITY

(Cont’d.)

FITNESSGRAM TEST COMPONENTS:

•Aerobic capacity (PACER, 1 mile, walk)

•Body composition (BMI, Bioelectric Impedance Analysis)

•Abdominal strength/-endurance (Curl-ups)

•Upper-body strength/-endurance (Push-ups, modified pull-ups, or the flexed-arm Hang)

•Flexibility (trunk lifts, back-saver sit and reach, shoulder stretch)

Which do you think is the most important indicators of health-related fitness? Why?

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THE MEASUREMENT OF FITNESS ANDPHYSICAL ACTIVITY

(Cont’d.)

Methods of reporting test results:

Norm-referenced scoring:

Score is reported relative to that of the performance of the larger group of peers

Criterion-referenced scoring:

Score is reported relative to a criterion (i.e., standard) believed to produce health benefits or reduced risk of health problem

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THE MEASUREMENT OF FITNESS ANDPHYSICAL ACTIVITY

(Cont’d.)

Methods of reporting test results: (Cont’d.)

Zones of interpretation:Use fitness-performance or physical activity data to understand whether you are at risk for hypokinetic disease,

at a level that will contribute to health, or

at a level necessary for some athletic performance

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Measuring Moderate-to-Vigorous Physical Activity (MVPA):

Options:

•Heart rate monitor•Accelerometer•Pedometer•Activitygram •Estimate caloric expenditure (METS)

THE MEASUREMENT OF FITNESS ANDPHYSICAL ACTIVITY

(Cont’d.)

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Acceptable reasons to fitness testing in schools: •Fundamental part of fitness instruction

•Should be used to assess the quality of fitness instruction and student learning

•all students should be able to meet health-related fitness standards

THE MEASUREMENT OF FITNESS ANDPHYSICAL ACTIVITY

(Cont’d.)

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Informal Measurement of Fitness

•Take heart rate during exercise

•Take heart rate after exercise to determine recovery (quicker recovery = better fitness)

•Keep track of distance and time for the same kind of exercise

THE MEASUREMENT OF FITNESS ANDPHYSICAL ACTIVITY

(Cont’d.)