Chapter
2
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Physical Activity and Exercise for Health and Fitness
Components of Physical Fitness
Principles of Physical Training: Adaptation to Stress
Designing Your Own Exercise Program
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Almost any kind of physical
activity promotes health
 Short periods of intense exercise do
not compensate for hours of inactivity
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SOURCE: Adapted from a composite of 12 studies
involving more than 200,000 men and women. Wen,
M., et al. 2013. Physical activity and mortality among
middle-aged and older adults in the United States.
Journal Physical Activity & Health. Published online;
Physical Activity Guidelines Advisory Committee
Physical Activity Guidelines Advisory Committee
Report, 2008. Washington, D.C.: U.S. Department of
Health and Human Services, 2008.
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Physical activity:
 Body movement carried out by skeletal
muscles that requires energy
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Exercise:
 Planned, structured, repetitive
movement intended to improve or
maintain physical fitness
 Physical activity essential to health,
but exercise necessary to improve fitness
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Increasing physical activity to improve
health and wellness
 Healthy adults should perform
150 minutes of moderate intensity
aerobic exercise or at least 75 minutes
of vigorous intensity exercise per week
▪ Increasing volume and intensity
results in additional health benefits
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Increasing Physical Activity
 Moderate to high intensity
resistive exercises promote
strength and endurance
 Avoid inactivity
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SOURCE: National Heart, Lung, and Blood
Institute. 2010. Why Is Exercise Important?
(www.nhlbi.nih.gov/health/public/heart/obesit
y/loewt/physical/htm; retrieved July 30, 2013)
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Increasing physical
activity to manage weight
 66% of Americans carry extra weight
 U.S. Department of
Health and Human Services:
▪ 150 minutes per week of physical
activity may not be enough to lose weight
▪ Recommend up to 90 minutes
of physical activity per day
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Exercising to improve physical fitness
 People can obtain greater health and
wellness benefits by increasing the
duration and intensity of physical activity
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Regular physical activity promotes
health and protects from chronic
diseases
 Need physical
energy and stamina
 Any increase
improves health
and well-being
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Health-related fitness: Physical
capacities that contribute to health
 Cardiorespiratory endurance:
Ability of the body to perform
prolonged, large-muscle, dynamic
exercise at moderate-to-high intensity;
central component of
health-related fitness
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Muscular strength: force a muscle
produces with single maximum effort
 Metabolism: Sum of the vital processes
by which food energy and nutrients are
made available to and used by the body
▪ Greater muscle mass means
higher rate of metabolism
 Muscular endurance: Ability of muscle
to remain contracted or to contract
repeatedly for a long period of time
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Flexibility: ability
to move joints
through their full
ranges of motion
 Fat-free mass: Nonfat
component of human
body, consisting
of skeletal muscle,
bone, and water
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Body composition: Proportion
of fat and fat-free mass (muscle,
bone, and water) in a body
 Somatotype: body-type
classification system that
describes people as
predominantly muscular
(mesomorph), tall and
thin (ectomorph), or
round and heavy (endomorph)
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Skill-related fitness: Complex
control of muscles and movement
by the brain and spinal column;
components include speed,
power, agility, balance,
coordination, and reaction time
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The human body is adaptable and
adjusts to meet increasing demands
Short term adjustments lead
to long-term changes and
improvements in fitness levels
 Physical training: Performance of
different types of activities to produce
long-term changes and improvements in
the body’s functioning and fitness
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Specificity: Training principle
that states that to develop a particular
fitness component, one must
perform exercises designed
specifically for that component
 Well-rounded exercise program
should include exercises geared
to each component of fitness
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Progressive overload: Training
principle that states that placing
increasing amounts of stress on the
body causes adaptations that improve
fitness
 As amount of exercise progressively
increases, fitness improves
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FITT:
 Frequency
 Intensity
 Time (duration)
 Type (mode of activity)
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Benefits of fitness are reversible
 Reversibility: The training principle that
states that fitness improvements are lost
when demands on the body are lowered.
 If a person stops exercising, 50% of fitness
improvements are lost within 2 months
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There are large differences in our
ability to improve fitness and perform
skills
Specific genes influence body
fat, strength, and endurance
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Getting Medical Clearance
 Exercise stress test: involves analysis
of changes in electrical activity in the
heart from an electrocardiogram (EKG
or ECG) taken during exercise; used to
determine if any heart disease is present
and to assess current fitness level
 Graded exercise test (GXT): exercise
test that starts at an easy intensity
and progresses to maximum capacity
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Assessing yourself
 Assess current level of fitness for
each of the five fitness components
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Setting goals
 Think carefully about overall goals, and
be clear why you are starting a program
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Choosing activities
for a balanced program
 Combine active lifestyle with
systematic exercise program
 Develop cardiorespiratory
endurance through activities that
involve continuous rhythmic
movements of large-muscle groups
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Balanced program
 Develop muscular strength and endurance
through resistance training or calisthenics
 Develop flexibility by stretching
major muscle groups regularly
 Develop healthy body composition
through sensible diet and regular exercise
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Guidelines for training
 Train the way you want to change
 Train regularly
 Start slowly, and get in shape gradually
▪ Beginning phase
▪ Progress phase
▪ Maintenance phase
 Increase duration and frequency
before increasing intensity
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Guidelines for training
 Warming up can decrease
your chances of injury
 Cooling down after exercise restores
circulation to its normal resting level
 Exercise safely
▪ Overloading your muscles and joints can lead
to serious injury, so train within your capacity
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Guidelines for training
 Listen to your body,
and get adequate rest
 Cycle the volume and
intensity of your workouts
 Vary your training activities
 Try training with a partner
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Guidelines for training
 Train your mind
 Fuel your activity
appropriately
 Have fun
 Track Your progress
 Keep your exercise
program in perspective
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SOURCE:
Progression data
from American
College of Sports
Medicine.
2009.ACSM’s
Guidelines for
Exercise Testing
and Prescription,
8th ed.
Philadelphia:
Lippincott Williams
and Wilkins
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