Chapter 10: Exercise for Health and Fitness

Specificity

To develop a fitness component, you must perform exercises that are specifically designed for that component. Weight training, for example, develops muscular strength but is less effective for developing muscular strength but is less effective for developing flexibility or cardiorespiratory endurance. The training principle that the body adapts to the particular type and amount of stress placed on it.

Progressive overload

Your body adapts to the demands of exercise by improving its functioning. When the amount of exercise, or overload, is increased progressively, fitness continues to improve. Too little exercise has no effect on fitness; too much may cause injury. The appropriate amount depends on your current level of fitness, your genetic capacity to adapt to exercise, your fitness goals, and the fitness components being developed. The training principle that placing increases amounts of stress (in the form of exercise) on the body causes adaptations that improve fitness.

Health-related fitness

includes cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. Helps you withstand physical challenges and protects you from diseases. Physical capabilities that contribute to health, including cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

Physical fitness

is a set of physical attributes that allow the body to respond or adapt to the demands and stress of physical effort- to perform moderate to vigorous levels of physical activity without becoming overly tired. The body's ability to respond or adapt to the demands and stress of physical effort.

Physical activity

is any body movement carried out by the skeletal muscles hat requires energy. Quick, easy movements such as standing up or walking down a hallway require little energy or effort. Any body movement carried out by the skeletal muscles that requires energy.

Flexibility

is the ability of joints to move through their full range of motion. Flexibility, pain-free joints are important for good health and well-being. Inactivity causes the joints to become stiffer with age. Stretching exercises can help ensure a healthy range of motion for all major joints. The joints' ability to move through their full range of motion.

Cardiorespiratory endurance

is the ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity. Poor cardiorespiratory fitness is linked with heart disease, diabetes, colon cancer, stroke, depression, anxiety, and premature death from all causes. Endurance training makes the heart stronger and improves the function of the entire cardiorespiratory system. You can develop cardiorespiratory endurance through activities of large muscle groups, such as the legs. Such activities include walking, jogging, cycling, and aerobic dancing. The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity.

Muscular endurance

is the ability to resist fatigue and sustain a given level of muscle tension- that is, to hold a muscle contraction for a long time or to contract a muscle over and over again. Muscular endurance helps people cope with the physical demands of everyday life and enhances performance in sports and work. The ability of a muscle or group of muscles to remain contracted or to contract repeatedly for a long period of time.

Muscular strength

is the amount of force a muscle can produce with a single maximum effort. Strong muscles help keep the skeleton in proper alignment, preventing back and let pain and providing the support necessary for good posture. Greater muscle mass makes possible a higher rate of metabolism and faster energy use, which help people to maintain a healthy body weight. The amount of force a muscle can produce with a single maximum effort.

Exercise

refers to a subset of physical activity-planned, structure, repetitive movement of the body intended specifically to improve or maintain physical fitness. Planned, structured, repetitive movement of the body intended to improve or maintain physical fitness.

Body composition

refers to the proportion of fat and fat-free mass (muscle, bone, and water) in the body. Healthy body composition involves a high proportion of fat-free mass and an acceptably low level of body fat, adjusted for age and sex. The proportion of fat and fat-free mass (muscle, bone, and water) in the body.

Basic principles of physical training are

Specificity Progressive overload Reversibility

FIIT

The amount of overload needed to maintain or improve a particular level of fitness is determined in four dimensions. represented acronym FIIT: Frequency, Intensity, Time, and Type.

Reversibility

The body adjusts to lower levels of physical activity the same way it adjusts to higher levels. When you stop exercising, you can lose up to 50% of fitness improvements within two months. The training principle that fitness improvements are lost when demands on the body are lowered.

2011 American College of Sports Medicine exercise guidelines

At least 150 minutes of moderate-intensity aerobic physical activity, or 75 minutes of vigorous-intensity aerobic activity. For more extensive health benefits, increase activity to 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity. Adults should do muscle-strengthening activities of moderate or high intensity that involve all major muscle groups on two or more days a week. Everyone should avoid inactivity.