Lecture Presentation Outline
I.
Physical Fitness
 Physical activity is for athlete and non-athlete alike
 Recreation is good for the body and mind
 Doesn’t have to cost anything
 Benefits almost everyone
 Activity is play for health and well-being
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Instructor Resources: Unit 27 Nutrition Scoreboard transparency master; Unit 27 PowerPoint
presentation on Multimedia Manager; Activity 9 in Instructor’s Activity Book: Physical Activity
Assessment
A. Physical Activity Benefits
1. Regular exercise may help ward off:
a. Heart disease
b. Some types of cancer
c. Hypertension and stroke
d. Osteoporosis
e. Back injury
f. Diabetes
2. Increases feelings of well-being
3. Relieves depression, anxiety, and stress
B. Exercise and a Good Diet
1. Exercise, good diet and behaviors benefit health
2. Heart disease lower than exercise alone
3. Regular physical activity builds bone mass and reduces risk of osteoporosis
a. Risk is lowered more if exercise is combined with adequate calcium and vitamin D
4. Other benefits of exercise on body fat content
5. Regular exercise helps achieve weight control
a. Exercise helps people lose fat, build muscle mass, and become physically fit
b. Exercise leads to an increase in caloric requirements
c. This increase makes it easier to maintain weight
d. Exercise and a stable caloric intake leads to greater weight loss than by reducing caloric
intake alone
C. Activity and Fitness
 Instructor Resources: Activity 27-4: Evaluation of Physical Activities
1.
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3.
Obese and thin people can be physically fit, too
According to ACSM, fitness is measured by strength, endurance, and flexibility
a. Strength is maximum force that muscles can produce
b. Endurance is length of time muscles can perform
c. Flexibility is a person’s range of motion
Physical fitness results when all three exist
II. Muscle Strength
A. Muscles grow in size and strength when muscle cells increase in size
1. Muscle cell size increases in response to weight-bearing or resistance exercise
2. Activities that require muscles to work hard increase muscular strength
a. To increase muscle strength, lift or push against a heavy weight
b. To increase muscle endurance, lift lighter weights and push repeatedly
3. Resistance training should have exercises for both muscle strength and endurance
III. Endurance
A. Inherited traits and conditioning yield stamina
B. Oxygen use corresponds to aerobic fitness
1. Aerobically fit means able to exercise longer and harder
2. Aerobic activities are jogging, basketball, swimming, soccer, other low- and moderateintensity activities
C. Aerobic Fitness
1. Assessed by measuring maximal oxygen consumption (VO2 max)
 Instructor Resources: transparency #72: Determining VO2 Max
2.
3.
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a. Individuals exercised at higher intensities
b. Individual breathes through tube
c. Monitoring equipment measures oxygen breathed and utilized
Maximal oxygen delivered to muscles is amount used at peak level of activity
Higher the oxygen utilized, higher the level of aerobic fitness, and the longer physical activity
can be performed
People can perform physical activity at 100% of VO2 max for only a few minutes
Aerobic fitness goals set below that level
a. Beginners start aerobic fitness program at 40 to 60% of VO2 max
b. Aerobically fit people may train at 70 to 85% of VO2 max
Your VO2 Max
a. Simple method uses percentage of maximal heart rate
b. Roughly corresponds to VO2 max
c. Formula is simple:
1. Subtract your age from 220
2. Multiply result by percentage of maximal heart rate
3. Resulting figure is “target heart rate” for aerobic exercise
d. Measure Your Heart Rate
1. Place a fingertip gently on an artery in your wrist or neck
2. Count the pulses in a 10-second period and multiply by 6
3. That’s your heart rate, measured as heartbeats per minute
IV. Flexibility
A. Stretching major muscle groups increases range of motion of joints and muscles
1. Helps protect muscles and connective tissues from injury, stiffness and pain
B. Stretching helps muscles and joints warm up prior to exercise, and cool down after exercise
1.
2.
Slow stretches of 20 seconds, for 10 minutes three to seven days a week
Breathe rhythmically during stretches and other exercises
V. Nutrition and Fitness
A. Diet makes contribution to physical fitness
1. Good diets contribute to health, easier to become fit if you are in good health
2. Foods are source of energy for activity
a. For some activities, body needs glucose as primary energy source
b. For other activities, the fuel is fat
B. Muscle Fuel
 Instructor Resources: transparencies #73: Energy Sources for Physical Activities & #74: ATP
Formation
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2.
C.
D.
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F.
G.
Muscles can use fat, glucose, and amino acids for energy
Proportions and amount of each used depends on intensity of exercise
a. In inactive muscle, fat supplies 85 to 90% of total energy needed
b. Balance provided by glucose (10%) and amino acids (5%)
3. Fat is primary source of fuel for walking, running, and swimming
4. Amino acids make a relatively small contribution to meeting energy needs for physical
activity
Oxygen
1. Oxygen is required to convert fat into energy
2. Activities of low-to-moderate intensity are “aerobic” or “oxygen requiring”
a. Fat-burning, oxygen-requiring exercises are the type used to increase aerobic fitness
b. Jogging, long-distance running, swimming, and aerobic dance are all aerobic activities
Fuel Required
1. High-intensity, short-duration activities like sprinting down the block to catch a bus are
fueled primarily by glucose
2. Glucose for intense activities comes from glycogen
3. Glycogen is stored in muscles and liver, and are rapidly converted to glucose when needed
Anaerobic Activity
1. Conversion of glucose to energy for intense activity doesn’t require oxygen (anaerobic)
2. People can do intensive activity only as long as stores of glucose last
3. Activities such as basketball, hockey, tennis, and soccer use mainly fat or glucose as the
energy source depending on the intensity of the physical effort
Stiff Muscles
1. People who are out of shape and exercise intensely may experience stiff muscles 24 to 48
hours after exercise
2. Stiffness usually lasts a day or two
3. The probability of this decreases as people get into shape
Diet and Aerobic Fitness
1. Best diet for physical fitness includes vegetables and fruits, whole grains, lean meats and fish,
and low-fat dairy products
2. Healthy diets maintain normal weight, reduce plaque build-up in arteries
3. Healthy diets supply adequate vitamins, minerals, essential fatty acids, fiber, and others
4. Diets that promote physical fitness most certainly include well-planned vegetarian diets
5. People who exercise eat better than those who don’t
H. Water
1. Physical activity increases need for water
2. Drink to replace that lost in respiration, sweat, and urine
a. Water lost during exercise equals weight lost during exercise
b. Urine is pale yellow and normal volume
3. Keep up intake in cold weather
a. Cold air holds less water vapor, so you lose more water breathing in cold weather
VI. Personal Fitness Program

Instructor Resources: Activities 27-1: Duration of Physical Activity, 27-2: Activity Diary, & 273: Personal Activity Plan; Handouts 27-1: Identifying the Duration of Physical Activity & 27-2: Physical
Activity Diary
A. Fitness programs must be ongoing
1. Effects of training diminish two weeks post-training
2. Disappear in two to eight months
3. Seek a realistic and achievable plan
a. One that is good to you and for you
B. Resistance Training Plan
1. Resistance training increases muscle strength, flexibility, and endurance and improves the
performance of aerobic exercises
2. ACSM recommends two to three resistance training sessions per week
a. Strength training twice weekly gives 70 to 80% of benefit of training three times a week
b. Resistance training can also be used for additional gains in muscular strength
c. Muscle strength increased by progressively heavier weights in workouts
C. Aerobic Fitness Plan
1. Aerobic fitness from exercising at 60 to 75% of maximal heart rate for at least 30 minutes
2. Best aerobic exercise uses all major muscles
3. Beginners start at 40 to 60% of maximum with low-intensity activities, such as alternating
walking with jogging, and increase to a higher level as exercise gets easier
4. Exercises such as swimming, jogging, running, aerobic dance, and cycling are good choices
for subsequent aerobic exercise
5. Activities like mowing lawn, shoveling dirt or snow, and household tasks that elevate heart
rate for 30 minutes are also aerobic exercise
a. Most common physical activities of American adults are walking, gardening, and yard
work
D. Activity Recommendations
1. ACSM and CDC recommend levels of activity that benefit health and contribute to decline in
rising incidence of obesity in the U.S.
2. It is recommended that moderate-intensity activities be undertaken for at least 30 minutes
most days of the week
a. Moderate-intensity activities include brisk walking, lifting, jogging, tennis playing, lawn
mowing (with a push mower), carpet cleaning, child chasing, and fast dancing
3. Some Is Better Than None
a. Sedentary people who take up walking, golfing, biking, gardening, or other similar
activities improve fitness levels
b.
Duration of low- and moderate-intensity exercises counts toward improved blood
cholesterol concentrations, decreased body fat, and aerobic fitness
E. Caloric Value of Exercise
1. Some people prefer to base their aerobic exercise workout on a particular level of calories
(such as 200), while others simply like to know how many calories they’re burning off
F. Cautionary Note
1. People with chronic disease such as diabetes or hypertension, or out of shape and over 40,
should consult a physician before starting exercise program
2. Moderate exercise programs (those undertaken at 40 to 60% of VO 2 max) are beneficial and
safe for almost everyone
3. Death During Exercise
a. This is a very rare event
b. People who die while exercising usually have existing heart disease
c. Exercise is good for the heart and risk is reduced by regular exercise versus occasional,
intense physical activity
VII. America Needs to Shape Up
A. Benefits of regular exercise are sufficient to make it public health policy in the U.S.
1. Americans have much to gain by getting in better shape
B. Approximately 55% of adults do not achieve recommended levels of physical activity, and 27%
are inactive
C. Data indicate that rates of physical activity are beginning to increase
1. This trend will help lower rates of overweight and obesity
D. Fitness in Children
1. Fitness advocates concerned by lack of physical activity in schools
2. Inactive children likely to be overweight
3. Love for physical activity and an active lifestyle often develop during childhood
4. Regular exercise benefits obese children by lowering body fat, increasing bone density, and
improving aerobic fitness
5. Fewer than 10% of public schools require physical activity daily
a. Children undertake vigorous physical activity for 25 minutes per week
b. Students should engage in moderate-to-vigorous activities for an hour each day
c. Schools should include physical activity as part of curriculum
d. Physical fitness goals should be stressed above competitive or performance goals
e. Tests of physical fitness, such as muscle strength and endurance, should be performed
periodically on all children
f. Results used to modify instruction and activities