HE ED110 Lecture Notes - Lecture 6: Cardiorespiratory Fitness, Body Composition, Bone Density
21 Jun 2018
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Chapter 6
Learning Objectives
1. Define physical fitness, and list the health-related components of fitness
2. Explain the wellness benefits of physical activity and exercise
3. Describe how to develop each of the health-related components of fitness
Learning Objectives
4. Discuss how to choose appropriate exercise equipment, how to eat and drink for
exercise, how to assess fitness, and how to prevent and manage injuries
5. Put together a personalized exercise program that you enjoy and that will enable you to
achieve your fitness goals
What is physical fitness?
The body’s ability to respond or adapt to the demands and stress of physical effort
Your ability to perform moderate to vigorous levels of physical activity without
becoming overly tired
What is physical fitness?
Health-related fitness includes cardiorespiratory endurance, muscular strength &
endurance, flexibility, and body composition
This helps you withstand physical challenges and protects you from diseases
What is physical fitness?
Cardiorespiratory endurance
Ability to perform prolonged, large-muscle, dynamic exercise at moderate to
high intensity
Endurance training
Exercise intended specifically to improve cardiorespiratory endurance
What is physical fitness?
Muscular strength
The amount of force a muscle can produce with a single maximum effort
Muscular endurance
The ability of a muscle or group of muscles to remain contracted or to contract
repeatedly for a long time
What is physical fitness?
Flexibility
The ability to move joints through their full range of motion
Body composition
The proportion of fat and fat-free mass (muscle, bone, and water) in the body
What is physical fitness?
Fat-free mass
The non-fat component of the human body, consisting of skeletal muscle, bone,
and water
Skill-related components of fitness
The ability to perform sport-specific skills which may require speed, power,
agility, balance, coordination, and reaction time.
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Physical Activity and Exercise
for Health and Fitness
Levels of physical activity remain low for all populations of Canadians
The physical activities Canadian adults enjoy differ by sex
Fitness levels for Canadians have declined significantly over the last 3 decades
Physical Activity and Exercise
for Health and Fitness
Physical activity helps to boost concentration, memory, and learning in school
95% of children and youth do not get the recommended amount of physical activity
every day
White and Aboriginal people are most likely to be moderately active, while black, West
Asian, South Asian, and Arab people are least likely to be sufficiently active
Physical Activity on a Continuum
Physical activity is any body movement carried out by the skeletal muscles and requiring
energy
Exercise is planned, structured, repetitive movement of the body intended to improve
or maintain physical fitness
Physical activity is essential to health and health benefits, but exercise is necessary to
significantly improve physical fitness
Increasing Physical Activity to
Improve Health and Wellness
In 2011, the Canadian Society for Exercise Physiology (CSEP) released new guidelines for
physical activity and general health promotion for adults aged 18-64
Strength-training 2 days per week
At least 10 minutes of moderate-vigorous intensity aerobic physical activity
(MVPA) most days per week (a minimum of 150 minutes per week)
Examples of Moderate Amounts of
Physical Activity
Increasing Physical Activity to Manage Weight
More than half of Canadians are overweight or obese
Physical activity guidelines for the prevention of weight gain or the maintenance of
weight loss call for more daily physical activity than for the general population
Overall message: People can improve their health by becoming more active
Exercising to Improve Physical Fitness
People can obtain even greater health and wellness benefits by increasing the duration
of intensity of physical activity
Moderate physical activity alone is not enough; vigorous activity is necessary to
maximize health benefits
Follow the guidelines of CSEP and the American College of Sports Medicine (ACSM) to
develop a formal exercise program for physical fitness
How Much Physical Activity is Enough?
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The amount of physical activity needed for health benefits depends on an individual’s
health status and goals
Moderate intensity versus high-intensity exercise
Continuous versus intermittent exercise
At the very least strive to become more active (CSEP recommended 150 min of
MVPA/week)
If weight management is a concern, start slowly
The Benefits of Exercise
Improved cardiorespiratory function
Improved functioning of the heart, healthy arteries, reduced risk of heart
disease, improved sexual function, and vitality
More efficient metabolism
Efficiently generate energy from food, regulate hormones, protect cells from free
radical damage and inflammation
Improved body composition
Achieve a healthy body composition through a high proportion of fat-free mass
and relatively small proportion of fat
Disease Prevention & Management
Cardiovascular disease (CVD)
Risk factors include a sedentary lifestyle, smoking, abnormal blood fats, high
blood pressure, diabetes, obesity
Metabolic syndrome symptoms include insulin resistance, high blood pressure,
abnormal blood fats, abdominal fat deposits, type 2 diabetes, blood clotting
abnormalities, blood vessel inflammation
Benefits of physical activity occurs at moderate levels of activity and rises with
increasing levels of activity
Disease Prevention & Management
Cardiovascular disease
Blood fat levels can be influenced by endurance exercise and strength training.
These activities have a positive effect on the balance of lipids (fats) that circulate
in the blood
Low density lipoproteins (LDLs) stick to artery walls
High density lipoproteins (HDLs) remove excess cholesterol
High levels of HDL and low levels of LDL are associated with lower risk of
cardiovascular disease
Disease Prevention & Management
Cardiovascular disease
High blood pressure (hypertension) can be reduced through regular endurance
exercise
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find more resources at oneclass.com
Document Summary
Learning objectives: define physical fitness, and list the health-related components of fitness, explain the wellness benefits of physical activity and exercise, describe how to develop each of the health-related components of fitness. The body"s ability to respond or adapt to the demands and stress of physical effort. Your ability to perform moderate to vigorous levels of physical activity without becoming overly tired. Health-related fitness includes cardiorespiratory endurance, muscular strength & endurance, flexibility, and body composition. This helps you withstand physical challenges and protects you from diseases. Ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity. Exercise intended specifically to improve cardiorespiratory endurance. The amount of force a muscle can produce with a single maximum effort. The ability of a muscle or group of muscles to remain contracted or to contract repeatedly for a long time. The ability to move joints through their full range of motion.
