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Book Title

Option 3 - Fitness Choices

1Natalia Dou

Chapter 1 - What does exercise mean to different people?

Meanings of ExerciseExercise as a form of physical activity • Physical activity is any movement that results in some expenditure of energy • Exercise is planed, structures and repetitive bodily movement. It is performed to im-

prove or maintain one or more components of physical fitness. Exercise is a subset of physical activity.

• The intensity of an exercise regime varies depends on the needs of the person and the resources available

• Exercise can be categorized into 3 levels of intensity, but it is also relative to the person: • Light intensity - breathing at a normal pace and can talk freely • Moderate intensity - breathing heavily but still about to talk

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• Vigorous intensity - person can’t talk while doing their exercise • The measurement of PA and the intensity at which activity is performed will vary accord-

ing to the person’s fitness, age and ability level • Evidence shows that a person’s health benefits by adopting an active lifestyle from an

early age and maintaining this lifestyle • A persons available time will impact on the intensity and type of exercise they perform• Higher intensity activities require less time

• Target heart rate (THR) is used to help to train at a level of intensity to achieve maximum benefits

• To calculate THR subtract your age from 220. E.g. 220 - 17 = 203

• For moderate intensity the THR is 50%-70% of max heart rate

• For vigorous intensity the THR is 70%-85% of max heart rate

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Youth up to 15 years Adult

Frequency Everyday Most if not all days per week

Intensity Moderate Moderate

Duration 1-4 hours across the day 30 mins

Type Range including some weight-bearing activities Range of activities

Low Intensity Examples: Medium Intensity Examples: High intensity Examples:

Walking the dog Slow jog Rowing

Stretching Netball Grit class

Light gardening Cycling Circuit training

Exercise & its relationship to fitness • Fitness is the result of regular exercise, proper nutrition, and rest for physical recovery • If a person is fit, they generally - function better, enjoy leisure, are healthy so they don't

get sick, and can cope with emergencies • Fitness involves living a happy and well-balanced life embracing the physical, social, in-

tellectual and spiritual aspects • Fitness is a combination of the following:

• Fitness can be viewed in two ways:• General fitness - where a person works towards:

• Broad goals of overall health and wellbeing • Have a regular moderate workout regime • Eat a healthy diet • Want to improve general good health in muscle tone, healthy skin, hair and nails,

while preventing age or reducing lifestyle-related health issues e.g. diabetes that result from poor diet and inactivity

• Specific or task orientated fitness - this is a person’s ability to perform in a specific activity with a reasonable efficiency e.g. Sports Athlete (100m sprinter & marathon runner) or a military service (police & fire fighters who have to undergo a regular fit-ness test as part of their job)

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The value that people place on exercise and fitness• Values are shaped by the society in which an individual lives in • Values and attitudes will vary depending on culture, gender, age, SES and ability; how-

ever there is usually a dominant culture that has a large influence on PA and fitness • Other major influences on one’s values of fitness include family, peers, social groups and

the media.Changing Attitudes to Fitness• Fitness became a government concern in the 1930’s, where the main reason was to pre-

pare for war • 1970-80s there was a large positive shift towards fitness attitudes and the ‘fitness boom’

came alive• The trend of decreased levels of PA is believed to have contributed to the increased num-

ber of overweight/obese children and adolescents in Australia over the past 20 years• Labour-saving devices (e.g. dishwasher/clothes dryers) and passive forms of entertain-

ment (e.g. computers, TV and internet) have increased the leisure time spent in seden-tary activities or work environments

• Attitudes to fitness will change according to everyday experiences and what motivates a person’s need to participate in an activity

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Fitness as a Commodity • 1980’s ‘fitness boom’ contributed to fitness being a big business • The high community profile created a growth industry i.e. you need deodorant, energy

drinks, particular clothing to achieve the fitness you desire • Aerobics classes - people need the ‘right’ attire and footwear to participate - it created a

promotion in the fashion industry • With the health and fitness industries currently in the growth phases of the lifecycle, it cre-

ates potential opportunities for business’ including:• Personal training• Fitness centres • Diet and nutrition• Adventure sports• Camps and holiday tours • Health and medicine• Product research and design • Couching clinics • Marketing and promotions• Equipment hire and sale

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Chapter 2 - What are the ways people choose to exercise for fitness?

Individual Fitness Activities • Some people prefer to exercise by themselves because they don’t need to rely on others

e.g. Personal trainer, set times for group aerobic classes

Power Walking/Running• An excellent form of exercise for people of all ages and abilities. • Program should start gradually, then increases in length and pace as the walker gets

used to it. • This activity is ideal for beginners as it is ‘low impact’ and requires no special equipment

or cost. • As fitness increases they can increase the intensity by adding hand/ankle weights & walk

up hills.

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• Correctly fitted footwear should be worn with adequate cushioning and protection to avoid injuries to the feet, legs and back.

• As a regular weight-bearing exercise it can improve cardiovascular fitness and bone strength, reduce excess body fat and boost muscle power.

• People can run at any time/anywhere, individually or with a group. • The majority of runners do it casually for the physical, social and mental benefits. • Casual runners usually love the accessibility - no fancy equipment & do it almost any-

where. • As running can raise the heart rate quickly, its benefits are mostly endurance and

strength related. • Running is not recommended as a method of weight loss primarily because the common

mistake of advancing distance and speed too rapidly will result in injuries, setting many people back with additional, more serious, problems.

Swimming • Swimming is a healthy activity that can be continued for a lifetime • Regular swimming results in health benefits including building endurance, muscle

strength and cardiovascular fitness. • It can be incorporated as a cross-training element to a regular workout program e.g. be-

fore a land workout, a person can use the pool for a warm-up session. • For a warm up, swimming with increasing effort gradually increases the heart rate and

stimulates a person’s muscle activity.• After a land workout, swimming a few laps can help with cool down by moving blood

through the muscles to help them recover and relax.• For those with muscular/skeletal problems, swimming is excellent because it is a non-

weight bearing activity and is especially beneficial for elderly people.

Cycling• Cycling as a form of transport, recreation and sport is enjoyed by people of all ages. • It helps to improve cardiovascular fitness, balance, endurance and muscular strength. • It has a low impact on weight-bearing joints, especially as a person gets older or has suf-

fered leg injuries.

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• Safety and protection are important factors when cycling, particularly when bike lanes are not available on the road.

• Cyclists must wear a helmet and light-coloured clothing so that they are visible to car drivers.

• The cyclist should also have a bike that is correctly sized for their height, weight and abil-ity.

Weights Training Program • Weight training uses the force of gravity (e.g. weighted bars, dumbbells or weight stacks)

to oppose the force generated by muscles through concentric (contracting) or eccentric (lengthening) contractions.

• Weight training uses a range of specialised equipment for specific muscle groups and movements

• The basic principles of weight training involve a manipulation of the number of repeti-tions (reps), sets, tempo (speed), exercise types and weight moved to increase the strength, endurance, size or shape of a person.

• The specific combinations of reps, sets, exercises and weight depends on what the indi-vidual wants to achieve in the exercise; sets with fewer reps can be performed with heav-ier weights.

• Weight training improves strength and muscle endurance as well as power and adding muscle bulk

Tai Chi • Tai chi is a moving meditation, which helps to relax and increase focus/concentration.• Tai chi is a physical exercise that focuses the mind, while conditioning the body. • It is an ancient Chinese system of slowly flowing movements and shifts of balance that

strengthen the legs while conditioning the tendons and ligaments of the ankles, knees and hips, increasing their range of motion and making them more resilient, and less prone to injury.

• The constant weight shifts train the body in balance and body awareness, leading to con-fident easy movements using good technique in everyday life.

• Western science recognises the following benefits of practising tai chi for 20mins a day:• Reduces stress as it reduces levels of stress hormones during and after practice

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• Improves immune function and increases mood states • Strengthens the body and will • Increases stamina, oxygen uptake and utilization (more efficient breathing) • Reduces blood pressure • Slows the decline in cardiovascular power • Increases bone density• Increases strength and range of motion of joints, greater leg strength, knee strength,

and flexibility.

Pilates/Yoga• Pilates was formed by the Greek-German Joseph Pilates during World War I to improve

the rehabilitation program for many returning veterans. • Pilates believed that mental and physical health are essential to one another. He recom-

mended a few precise movements that emphasise control and form to help injured sol-diers regain their health by strengthening, stretching, and stabilising key muscles.

• This became ‘The Pilates Principles’ to condition the entire body: proper alignment, cen-tering, concentration, control, precision, breathing and flowing movement.

• Though different groups have added their own moves, essentially it involves training your muscles to improve posture and alignment.

• By focusing on your core strength, you enhance the little muscles in the body so you’re better able to support the larger ligaments, tendons and joints, and this is sometimes done by using specialised equipment e.g. a ‘fitball’.

• Yoga is a similar concept to Pilates, however, classes differ in style, emphasis and con-tent, depending on the training and background of the teacher. Though there are a few key elements one should find in any yoga class:

• Awareness of breath - breathing to calm the nervous system & improve self-awareness.

• Physical postures - to build strength and flexibility and release tension stored in the muscles.

• Relaxation - taking physical practice into the mind, enabling calm/clear thoughts and a general feeling of positive wellbeing.

• Yoga is suitable for people of all fitness and activity levels and all ages, shapes and sizes.

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• Anyone, from the very young to the elderly, can benefit from the practice of yoga, but it is important to choose a style of class and teacher appropriate to your needs.

Emerging Individual Fitness Activities• They are new exercise trends aimed at helping an individual meet their health goals. • Some of the exercise/diet trends that appear to be past their prime are high-impact aero-

bic workouts and expensive home gym equipment.• For those who prefer to train on their own, employing a personal trainer has become one

of the most popular training fitness activities. It may due to the personalised attention the person receives, as well as fitting with their personal lifestyle. Often people may not feel compelled to meet the training time of a fitness centre or prescribed training schedule.

• There is also a growing increase in extreme or high-risk sports e.g. ski-kiting, parkour (PK), which is building jumping or free running, and kite-surfing, which is very appealing to anyone who enjoys outdoor activities.

• Indoor activities and modern technology have also combined together to promote physi-cal activity e.g. Nintendo Wii games like the Wii Sports pack and the Wii Fit pack, provid-ing entertainment and activity through continuous movement of virtual game play. An-other example is Xbox Kinetic, which promotes similar virtual game play.

Group Fitness Activities • Usually more planned/structured; Usually advice/support is provided from an instructor/

coach; Social benefits; Motivating environment.

Aerobics/Aquarobics Aquarobics• Although generally more low-impact than land-based aerobics, these classes have most

of the fat- burning and endurance-building benefits that you get from other forms of aero-bic activity.

• It takes around 30mins of Aquarobics to burn about 300 calories. Most classes run for around 45mins.

• The class should include a warm-up, cool-down and stretching exercises. • Aquarobics is performed in the pool and will includes movements like jogging, kicking,

jumping, squats and dance movements; and may or may not be accompanied by music.

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• The main benefits of this type of exercise are:• It is great for all fitness levels • It builds strength and flexibility • it is an excellent cardio-respiratory exercise.

Aerobics • These classes can be ‘low impact’ (no jumping or running) or ‘high impact’ (includes

jumping and running)• Almost every Gym/Fitness Centre in Australia offers aerobics classes that combine a vari-

ety of dance moves, steps and weights, choreographed to high-energy music. • There is also an option of competitive Sport Aerobics for those who are keen.• They are an easy way to get an intense cardiovascular workout, and an individual

doesn’t need certain skills.• The classes are often designed to give an all-over body workout and can improve coordi-

nation e.g. grapevine • Participating in a workout with other people can increase motivation to exercise hard.• Classes can also be fun, so it’s great for increasing a person’s mood and releasing

stress.

Pump/Step/Spin ClassesPump classes • They are resistance workouts with weights and movements to music. • The movements are easy-to-follow strengthening exercises, completed slower than in an

aerobics class. • Pump exercise classes use barbells with adjustable weights, so that they work the major

muscle groups through a series of exercises e.g. squats, presses and lifts.• Body pump, another form of the exercise, is designed to tone and condition muscles

while raising metabolic rate for rapid fat burning. • It is supposed to be one of the fastest way to get in shape to developing a toned,

stronger body.

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Step classes • They use of an elevated platform known as a step• The step height can be tailored to an individual needs by inserting risers under the step. • Step aerobics classes are offered at many gyms and fitness centres. • Step movements are choreographed to music and are performed for 45–60 minutes. • The stepping action is ideal for improving muscle condition, especially in the legs and

buttocks area. To workout the upper body one usually uses light weights. • These classes will also improve one’s coordination and endurance.

Spin classes • They are low impact and are therefore safer on the joints. • For an individual who is a little on the heavy side, running might make them feel like their

joints get the hardest workout, not the muscles. • Cycling with the feet secured on the pedal keeps the hips, knees and ankles in align-

ment; it reduces or prevents injury and allows the muscles to be loaded in the right places.

• Cycling classes are a close second to jogging and casual running for weight loss and is much gentler on the body’s joints.

• Spinning is an exercise class performed on stationary bikes, usually set to high intensity music led by an instructor.

• Motivation is increased through a virtual ride on flat roads, hills and sprints and one often has to get up and out of that saddle (off the seat) to really workout.

Circuit Training• It is a type of interval training in which strength exercises are combined with endurance

or aerobic exercises, bringing together the benefits of both a cardiovascular and strength training workout.

• ‘Circuit’ means a group of activities and refers to a number of selected ‘stations’ posi-tioned around the facility that are to be visited in rapid succession.

• The range of stations includes those comprising resistance equipment e.g. hydraulic equipment or free weights, as well as allocated spaces to do squats, push-ups, jumping jacks, sit-ups, jogging on mini trampoline and other exercises.

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• Each person should complete the activity in one station before they proceed to the next station. They can continue until they have passed through all stations once or twice as required, or until a certain time requirement has been met.

• The most common type of circuit is a ‘timed circuit’. This type of circuit involves working to a set time period for both rest and exercise intervals e.g. a typical timed circuit might involve 60secs of exercise and 60 secs of endurance activity in between each exercise.

• Example of a circuit may be:

Team Games• They include soccer, netball or touch football.

•Most team

games can improve fitness when played vigorously. • The main criteria when considering team games as part of a fitness program is that a cer-

tain level of skill is usually required to play the games effectively. • Racquet sports e.g. squash, tennis and badminton are popular forms of exercise and

can be played socially or as part of a team competition. • Expending energy during a team game would not be as high as individual running for the

same amount of time, but the enjoyment and social aspects involved in team games make them very appealing.

Exercise for Specific Groups Pregnant women• Making exercise part of a daily or weekly routine is valuable not only for the duration of

pregnancy, but also in preparation for labour and delivery by increasing strength, flexibil-ity, endurance and stamina.

• Many women who exercise regularly before they become pregnant find that they are able to stick with exercise routines with little or no discomfort.

• Before a pregnant woman begins any exercise program, it is important to consult their doctor, who can outline personal exercise guidelines based on the individual’s medical history.

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60 sec jogging 60 sec crunches 60 sec push ups 60 sec squat jumps

60 sec scissors 60 sec plank

60 sec skipping 60 sec bench drops 60 sec side plank 60 sec jogging

• A major concern for pregnant women while exercising is the potential for the foetus to overheat. When a pregnant woman exercises, her core temperature increases and so does the baby’s. The woman can regulate her body temperature through sweating, but the baby cannot.

• It is very important during her pregnancy that a woman:• Does not exercise excessively • Maintains adequate hydration • Do not raise her body temperature past 38°C • Does not exercise on hot, humid days.

Children • Exercise for them means playing and being physically active e.g. sport/PE classes,

sports training • They also exercise when they’re at recess e.g. playing chasing• Children playing in a playground can display 3 components of fitness – playing chasing

(endurance); going on the monkey bars (strength); bending down to tie their shoes (flexi-bility).

• Parents should encourage their children to do a range of activities so that they can work on all 3 components.

• A combination of moderate and vigorous activities for at least 1 hr/day is recommended for children between the ages of 5–12yrs.

• At least 1 hour of physical activity every day is recommended for 12–18 yrs, which can be built up throughout the day with a variety of activities.

• The Dept of Health and Ageing has brochures on their website with recommendations for Physical Activities.

• Remember when children grow and develop the process of bone/muscle formation canbe severely damaged by exercise that contradicts the guidelines for children e.g. weight training using heavy weights can cause damage to the growth plates and repetitive activi-ties can lead to ‘overuse’ injuries e.g. stress fractures.

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Fitness• Athletes are motivated by their level of competition to keep a fitness level to maintain

their success. • Athletes who compete at a representative or professional level, strive to be physically fit

as it often promotes a psychological ‘edge’ over another competitor. • These athletes generally have very personalised and challenging fitness programs de-

signed by their coach or personal trainers. • These training programs generally use periodisation to break the program into three

phases: off-season (transition), pre-season and in-season. Each phase of the training pro-gram has specific goals for the athlete.

• Depending on the sport or activity, the playing season, and the athlete, these programs are designed for all year round or for a limited time.

• When training think about the FITT Principle = Frequency (how often?), Intensity (how hard are they working?), Time (Duration?) and Type (Activity?)

Elderly people• Elderly people can gain many benefits from exercising - e.g. Movements can be made a

lot easier through improvements in strength, balance, coordination, and mobility. • If the person has been inactive they must start slowly, even walking 10mins/day will give

them great benefits.• Older people who exercise have:

• Higher VO2max values (max volume of oxygen) & half the expected decrease in VO2max due to age

• Higher high-density lipoprotein (HDL), good cholesterol, and lower low-density lipo-protein (LDL), bad cholesterol

• Enhanced glucose tolerance and insulin sensitivity • Greater strength, reaction time and a lower risk of falling • Increased bone density and therefore reduced risk of osteoporosis.

• Exercise guidelines for older people:• Medical examination/clearance from a doctor should be completed before beginning

exercise • Ensure all gym equipment is safe and inspected regularly for defects. • Training equipment for older people should be located in a space-out area.

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• Adequate supervision of exercise by an experienced/registered trainer to ensure cor-rect technique.

• Programs should begin with regular stretching/strengthening exercises, then advanc-ing to more dynamic aerobic activities.

• For elderly people, cycling and swimming are recommended over jogging. • Avoid exposing the elderly to high temperatures, as they are less tolerant of environ-

mental stress. • Discourage weight training for the elderly until they are more experienced. • Begin with exercises that require them to keep both feet on the ground e.g. squats

instead of lunges – it will reduce their risk of falling and injuring themselves. • Ensure that all abdominal work is done on the floor and not on the swiss ball. • Only light lifting should be done above the head. • Do not introduce isometric exercises for older people (e.g. holding a position like

plank, wall sit). • While the physical benefits of exercise are quite obvious, the psychological benefits

aren’t as commonly known. • Many studies have shown that elderly people who exercise gain great benefits out of the

social interaction with others their age, and many people see an increase in self-esteem.

Emerging Group Fitness Activities • After a period of 10yrs of high-level/tech fitness programs, there seems to be a move

back to more traditional and basic exercises using the body • The exercise workout of the future could be just push-ups, sit-ups, jumping jacks and

sprints.• People are more interested in exercise programs that help them move through daily life a

whole lot easier. • They care more about being able to pick up their child without hurting their back, or do-

ing chores around the home without getting injured. • Exercise workouts that increase flexibility and core strength are what people are looking

for• An emerging fitness trend that is gaining popularity is a combination of ‘opposing’ exer-

cises of mind– body movements and aerobics. These workouts include:

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• Cy-Yo—an hour-long workout combining 10mins of yoga, 40mins of speed cycling on a stationary bike, then 10mins of yoga to cool down and refocus the mind.

• YogaFit—a workout which merges traditional yoga with other activities e.g. strength training, core muscle building and butt firming.

• Yoga and Pilates—this combination is gaining popularity.• Rebounding - is taught entirely on a spring-enhanced device mini trampoline. This

type of exercise allows the body to work harder for a longer period of time because the body is not absorbing the shock and stress of hard-surface workouts.

• Research indicates that personal training, Pilates and yoga are going to continue to grow in the future. They are also diversifying and merging with one another.

• Special populations (kids and fitness) and special needs (post-rehabilitation) are similarly seen as growth areas.

• The holistic package of health and wellbeing is an increasing concept, and changing life-style attitudes are including many new activities to support this concept.

• Whether a person prefers indoor, outdoor, individual or group activities, a vast variety of activities is now available to help keep people from all ages and different walks of life keep fit and healthy.

Cross Fit • A mix of aerobic exercise, body weight exercise, gymnastics, and Olympic weight lifting. • It is described as a strength and conditioning program, which constantly varies, high in-

tensity and functional movement, with the stated goal of improving fitness. • Workouts are typically short (30 mins or less) and intense, demanding all-out physical ex-

ertion. • They combine movements e.g. sprinting, rowing, jumping rope, climbing rope, flipping

tires, weightlifting, carrying heavy objects, and many bodyweight exercises; equipment used includes barbells, dumbbells, gymnastics rings, chin up bars, kettle bells, medicine balls and boxes for box jumps.

• These movements are mixed in numerous combinations to form prescribed "Workouts of the Day" or "WODs".

• Hour-long classes at affiliated gyms, or "boxes", typically include a warm-up, a skill de-velopment segment, the high-intensity WOD, and a period of individual or group stretch-ing.

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• Results for the WODs are recorded to track individual progress.

Boot Camp• A fitness boot camp is a type of group physical training program conducted by

gyms, personal trainer and former military personnel. • It trains groups of people, may be outdoors, and may or may not be similar to military ba-

sic training.• These programs are designed to build strength and fitness through a variety of intense

group intervals • The duration of a session is usually about 60 minutes.• It often commences with dynamic stretching and running, followed by a wide variety of in-

terval training, including lifting weights/objects, pulling rubber straps, pushups/sit-ups, plyometrics (jumping), and various types of intense explosive routines. Sessions usu-ally finish with yoga stretching.

• Many other exercises using weights and/or body weight, are used to lose body fat, in-crease cardiovascular fitness and increase strength.

• Many programs offer nutrition advice as well.

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Chapter 3 - What influences people’s choice of fitness activities?

Settings for Exercise • The setting a person chooses to exercise within depends on the type of activity • Examples are fitness centres where there are specialised instructors and equipment; at

home or with community groups.

Exercise at Home, (eg. home gyms)• Exercising from home can be very convenient. • It is also inexpensive because most gym equipment used in a fitness centre can be

bought at a reasonable price and used at home. • Equipment is designed to be compact and easy to assemble; some can folded and

stored away.

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• Portable exercise equipment e.g. weight machines, treadmills, exercise bikes and punch-ing bags suit the requirements of a ‘home’ gym

• The following are some main disadvantages of having home gym equipment:• The risk of injury from incorrect use of equipment or technique • Keeping self-motivated to exercise on a regular basis. • Ensuring a combination of strength and aerobic exercises are in program.

Community Facilities • Local councils provide facilities for fitness activities within the community. • These activities are offered at a reduced cost compared to those offered at a commercial

fitness centre, and include activities e.g. aerobics, yoga, Pilates, martial arts, gymnastics, various forms of dance activities, indoor sports and water activities if a swimming pool is available.

• When local councils build new leisure centres, they often include a large range of multi-purpose activity spaces to facilitate such variety of activities.

• A big advantage of these centres is the central location and social interaction for the community.

Fitness Centres & Personal Trainers • The biggest advantage of a fitness centres is the wide range of supervised and structur-

ally organized activities to cater for any individual program. • Personal trainers can design a specialized program to suit the requirements and goals of

the individual using a large range of equipment and activities.• A program may include, rowing machines, treadmills, exercise bikes or step machines for

cardiovascular workouts and weight machines and free weights for building strength. • Doing a step class or circuit training may provide additional benefits of social interaction

and cross training. • Others may prefer 1-on-1 work with a personal trainer • While fitness centres provide services to improve a person’s overall health and lifestyle,

they are more expensive than that of home gyms or community centres.

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Exercise Clubs (eg. running, walking, cycling) • Exercise clubs offer people the opportunity to participate in a particular activity with oth-

ers who share the same interest. • Clubs generally cater for people of all levels of abilities (beginner to advanced) • With specialization of particular skills it is easier to provide training programs with the cor-

rect techniques to help other people develop these skills. • Examples of clubs: Little Athletics, rowing, swimming, Surf Lifesaving, cycling, distance

running and triathlon. • Opportunities are available for an individual to begin at a low level of participation or com-

petition and work their way up to more challenging levels.

Cultural Groups • Many exercise clubs are also formed within cultural groups. • Some people feel more comfortable participating in programs that cater for their particu-

lar cultural group. • These group activities provide the settings and protocols that adhere to an ethnic

group’s cultural learnings and beliefs.• Ethnicity influences

the type of exercise chosen and enables cultural groups to meet and share their tradi-tions with their own community.

• These groups provide the opportunityto relive traditions from birth countries, which allow individuals to feel more comfortable exercisingwith others who wear similar dress, speak the same language and have common back-grounds.

• Examples of these cultural groups include, Tai Chi, Irish dancing, line dancing or belly dancing.

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Advertising & PromotionHow do you know who to believe?• Check product or service for:

• Endorsement by a recognised fitness or health institutions • Qualifications for the person offering services

Promotional Techniques (eg. direct marketing, limited offer memberships)• Targeting specific groups, attractive ads and offering limited offers are 3 of the most

popular techniques • Take the time to:

• Compare products• Seek advice from people in the fitness industry • Investigate the quality of the product or service

Accuracy of Information• Glossy, attractive advertisements that give little info about the product is a technique

used to draw in the attention of the consumer • By comparing advertisements of similar products and services is a good way to check

accuracy • Talking to service providers and asking questions about their expertise and qualifications

is a good habit • it is illegal to give false info in advertising however info can be misleading.

Ethics of Advertising• The fitness industry uses many advertising techniques to attract customers and make

money • There are many genuine products and services • Claims made in advertising can be misleading and may even be false

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Motivators & Barriers to Participation• Individuals respond differently to realizing the benefits of exercising. • Starting a new, active, healthier lifestyle is something a person has to do for themselves• Major barriers to participation among inactive people are:

• Lack of time, interest• Injury or disability• Beliefs about being too old to exercise

Access to Facilities • Availability of and access to exercise facilities impacts participation • Physical isolation and financial circumstances can limit access to facilities • For people who live in isolated communities, available facilities are limited or enen non-

existent

Convenience of Use • People are more likely to exercise if it is convenient e.g. close to home or on the way

home from work • For adolescents, it may mean easy access via public transport

Cost • Lack of money can restrict the range and type of activities available. Many PA’s are very

costly. • Many teams, facilities and activities require financial commitment

Feelings about Fitness & Exercise • Motivators for people to participate in physical activity are:

• Boredom • Recognize they are unhealthy • Fitness buddy/personal trainer• prevention of disease and increased levels of health • Social/looking to meet people • Stress reliever • Get out of work and have a break

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• Training for an event • Unintentional peer pressure• Wanting to look good (e.g. for a wedding) • Being with family • Learning and improving new skills • Personal achievements • Risk taking • Competition • Rewards - intrinsic or extrinsic

Exercise as a Priority • Many people work long hours at stressful jobs and therefore do not view PA as a priority • The challenge is the educate people about the importance and benefits of regular PA

and introducing them to enjoyable activities that suit their fitness and lifestyle needs

Influence of other responsibilities (e.g. family, work) • For many parents, esp. mothers, the commitment of raising children is a barrier to exer-

cise • Lack of personal time can restrict time spend participating in PA • Many parents can be too tired to exercise when they do find the time • Parents can increase their PA by including some activity in their lifestyle e.g. walking the

children to the shops or getting involved in their children’s sport

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