Introduction to FitnessIntroduction to FitnessChapter 1

Wellness ContinuumWellness Continuum

Wellness: The New Health GoalWellness: The New Health Goal

Wellness= optimal health and vitalityDimensions of Wellness

Physical WellnessIntellectual WellnessSpiritual WellnessInterpersonal and Social WellnessEnvironmental and Planetary Wellness

New Opportunities, New New Opportunities, New ResponsibilitiesResponsibilities

Infectious diseases, caused by invading microorganisms, were leading causes of death a century ago.

Chronic diseases, caused by a variety of lifestyle and other factors, are the leading causes of death today.

Leading Causes of Death OverallLeading Causes of Death Overall

Heart DiseaseCancerStrokeChronis lower respiratory diseases

(emphysema, chronic bronchitis)Unintentional injuries (accidents)Diabetes

Leading Causes of Death by Age Leading Causes of Death by Age (these are only immediate causes)(these are only immediate causes)

Ages 15-24 Unintentional Injuries Homicide Suicide Cancer Heart Disease Congenital Defects HIV/AIDS

Ages 25-44 Unintentional Injuries Cancer Heart Disease Suicide HIV/AIDS Homicide Chronic Liver Disease

Behaviors That Contribute to Behaviors That Contribute to WellnessWellness

Be physically activeChoose a healthy dietMaintain a healthy body weightManage stress effectivelyAvoid tobacco and drug use and limit

alcohol consumptionProtect yourself from disease and injury

Actual Causes of Death in the Actual Causes of Death in the United States United States (deaths per year)(deaths per year)

Smoking 435,000 Diet and inactivity 400,000 Alcohol 65,000 Microbial agents 75,000 Toxic agents 55,000 Motor vehicles 43,000 Firearms 29,000 Sexual behavior 20,000 Illicit drug use 17,000

Public Health AchievementsPublic Health Achievements

Physical Activity and Exercise for Physical Activity and Exercise for Health and FitnessHealth and Fitness

Physical activity levels have declinedHealthy People 2010:

More than 55% of U.S. adults do not engage in recommended amounts of activity

25% are not active at all

Physical Activity on a ContinuumPhysical Activity on a Continuum

Physical activity = any body movement carried out by the skeletal muscles and requiring energy

Exercise = planned, structured, repetitive movement of the body designed to improve or maintain physical fitness

Physical Fitness = a set of physical attributes that allows the body to respond to the demands and stress of physical effort (“fit for what”?)

Lifestyle Physical ActivityLifestyle Physical Activity

For health promotion:Expend about 150 calories—equivalent to 30

minutes of brisk walking—on most daysFor health promotion and weight

management:Engage in 45-60 or more minutes of activity on

most days

Health-Related Components of Health-Related Components of Physical FitnessPhysical Fitness

Health-related fitness = physical capacities that contribute to health

Five components:1. Cardiorespiratory endurance = the ability of

the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity. Example: running

Health-Related Components of Health-Related Components of Physical FitnessPhysical Fitness

2. Muscular Strength = the amount of force a muscle can produce with a single maximum effort. E.g. leg press of 50 lbs

3. Muscular endurance = The ability of a muscle or group of muscles to remain contracted or to contract repeatedly. E.g. 30 bicep curls using 3 lbs dumbbells

4. Flexibility = the ability to move joints through their full range of motion

5. Body composition = the proportion of fat and fat-free mass (muscle, bone, and water) in the body (Body fat %, BMI)

Skill-Related Components of Skill-Related Components of Fitness (mostly sport-specific)Fitness (mostly sport-specific)

Speed e.g. sprintingPower e.g. high jumping Agility e.g. soccer dribbling around playersBalance e.g. static or dynamicCoordination e.g. eye-hand coordinationReaction Time e.g. start from a jumping

block in swimming