Lecture 4 – Personal Fitness
Physical inactive- 61% of the Canadian population *
Why do we choose to not be physically active? - Time (factor? Or excuse?)
Adults 18 and over should be active 150min per week of moderate-high physical activity.
Youth ages 5-17 should be active 60min per day of moderate-high physical activity.
This means visible perspiring and shortness of breath.
Adults 18-69 15% follow recommendations
Youth 5-17 7% follow recommendations
– 64% New Brunswick
Factors of Physical Activity
1. Gender – Men are most physically active
2. Age – Increase in age = decrease in physical activity
3. Education – Increase in education = increase in physical activity
4. Income – Increase in income = increase in physical activity
The CSHA Clinical Frailty Scale
Very Fit – One of the strongest predictions of a person being physically active is motivation,
As list digress’ the scale becomes less fit, vulnerable, “slowed up”, frail, etc.
Note on age: At 18 year’s physical activity becomes important in woman, mainly due to peers and start
of higher education.
Benefits of regular physical activity
Cardio respiratory fitness
Decrease Cardiovascular Disease Increase lipid profile (LDL, HDL “Pacman”)
Decreases Breast and Colon by 30-40%
Decreases the risk of Osteoporosis
Increases Bone development
20% Physical activity, 80% Diet
If Physical activity is increased then 30% Physical activity, 70% Diet
Health and Life span
Increases Immune response (rate limiting)
Physical activity is the 4 most impactful factor in this category
Mental health and stress management
Decrease stress levels
Cardiorespiratory Fitness – Ability to sustain moderate intensity, whole body activity for extended
periods of time.
Flexibility – Range of motion at a joint or series of joints 1-RM.
Muscular Strength – The maximum amount of force exerted.
Endurance – Ability to perform action rapidity.
The Fit Principle: (FIT) “The prescription drug for exercise”
Frequency – 3-5 times per week
Intensity – 60-90% of Heart Rate Max
Time/Duration – 20-60min per session OR 40min straight for maximal cardio fat burning ability.
To determine the maximum Heart rate
Target Heart rate
Lower Level HRmax x .60
Upper Level HRmax x .90 Example; THRzone is 120-180 beats per minute
Rate of Perceived Exertion (Borg scale)
Goes from 6-20 (no exertion- maximal exertion)
60 beats per minute – 200 beats per minute (reasoning for scale)
1-RM (one rep max)
- To get stronger, one must do activity over ones regular strength by splitting muscle
fibers (6 weeks - 50kg)
- Develop new level of