Concepts of Health and Wellness

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Concepts of Fitness PE 1002
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Chapter 3
Beginning a Health-Related Fitness Program
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Basic Considerations When Beginning a Fitness
Program

• Identify strengths and weaknesses by physical
  assessment
• Identify specific, realistic, attainable fitness
  goals
• Select appropriate activities
• Develop an appropriate exercise prescription

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Definitions

• Physical fitness
• Physical activity
• Physical exercise

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Physical Fitness

• Physical Fitness The capacity to adapt and
  respond favorably to physical effort.
• Activity must be regular to maintain fitness
  levels
• Fit individuals should be able to engage in daily
  living activities without undue fatigue.

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Physical Activity

• Physical Activity May include everyday tasks
  (i.e., washing car, gardening)

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Physical Exercise

• Physical activity that is planned, structured,
  and involves repetitive bodily movement done to
  improve or maintain physical fitness
• 3 to 5 times per week
• 20 to 30 minutes minimally each session

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Beginning a Fitness Program Basic Training
Principles

• Principle of Adaptation
• Principle of Overload
• Principle of Progressive Overload
• Principle of Consistency
• Principle of Specificity
• Principle of Individuality
• Principle of Hard and Easy
• Principle of Safety

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Principle of Overload

• Involves a gradual increase in the frequency,
  duration, or intensity of the activity.
• Principle of Adaptation If a specific
  physiological capacity is taxed by physical
  training on a regular basis, this physiological
  capacity will usually expand.

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Principle of Overload General Considerations

• Exert beyond the point of comfort, yet not to the
  point of pain or injury
• It is best to overload, initially, with
  frequency or duration (or a combination of both)
  rather than intensity
• Taxing the body beyond its normal load.

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Principle of Progressive Overload

• In order to continually benefit or improve ones
  fitness level, training intensity must be
  progressively increased
• Rate of progression is highly individualized
• initial fitness levels
• age
• nature of training activities

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Principle of Consistency

• For most non-symptomatic individuals, exercise
  sessions should be scheduled a minimum of 3 to 5
  times weekly.
• Alternating days is recommended
• Weekend warrior behavior is not consistent
  enough

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Principle of Specificity

• The body will adapt very specifically to the type
  and nature of training.
• Applies to all types of training
• Weight training
• Cardiorespiratory training
• Flexibility

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Principle of Individuality

• Two-fold perspective
• Personal
• Each individual has his/her own fitness levels,
  fitness objectives, and levels of enjoyment
• Physiological
• Varies from person to person

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Principle of Hard and Easy

• Easier days of training should follow after one
  to two days of hard training.
• Allows for active recovery

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Principle of Safety

• Stresses the importance of making the workout as
  safe as possible.
• Examples
• Choosing safe routes to walk/jog or cycle
• Walk/jog on the left side of the road
• Wear a bicycle helmet
• Wearing reflective clothing

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Three Basic Elements of A Daily Exercise Session

• Warm-up
• 5 to 8 minute low level aerobic activity
• 5 t0 8 minutes of stretching
• Conditioning (Workout)
• 20-60 min.
• Cool-down (5 - 10 minutes )
• Light aerobics and stretching
• Prevents blood pooling

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Blood Pooling

• Causes additional stress on the heart
• Cardiac abnormalities and arrhythmias
• Causes dizziness or faintness

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Benefits of Being Physically Fit

• Lowers risk of chronic diseases and illness (CAD,
  cancer, strokes)
• Decreases mortality rate from chronic diseases
• Improves QUALITY of life
• Improves posture and appearance
• Regulates and improves all body functions

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Benefits Contd

• Develops greater lean body mass
• Increases size and strength of the heart
• Increases vascular system
• Increases blood volume
• Lowers resting heart rate
• Lowers blood pressure
• Helps prevent Type II Diabetes

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Benefits Contd

• Helps sleeping patterns
• Prevents chronic back pain
• Reduces anxiety / stress
• Extends LONGEVITY
• Reverses the aging process
• Chronological age vs. functional age
• Motivates positive lifestyle changes
• Helps control weight

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Economic Benefits of Being Physically Fit

• Lower medical costs
• Fewer insurance claims
• Costs less to keep workers healthy than to treat
  for illnesses
• Increased job productivity
• Decreased absenteeism depression
• Prevention of premature death
• Prevention of disability
• Reduced job turnover rate

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Is Exercise Always Fun?

• One should search out activities that have the
  potential to become fun.
• The activity should be one that gives something
  back such as the feeling of accomplishment or the
  joy of playing as opposed to the grudge of
  getting through the workout.

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Assignment

• Read Chapter 13,
• Prevention and Treatment
• of Common Fitness Injuries
• All chapter three labs will
• be turned in with your
• Exercise Prescription.