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Chapter 4

Chapter 4. How Much Is Enough?. Ch. 4 Lesson Objectives. Name and describe the 3 basic principles of exercise 2. Explain how the FITT formula helps you build fitness 3. Explain how to use the Physical Activity Pyramid to plan a physical activity program.

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Chapter 4

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  1. Chapter 4 How Much Is Enough?

  2. Ch. 4 Lesson Objectives • Name and describe the 3 basic principles of exercise 2. Explain how the FITT formula helps you build fitness 3. Explain how to use the Physical Activity Pyramid to plan a physical activity program

  3. 4.1 How Much Physical Activity Is Enough?

  4. 4.1 How Much Physical Activity Is Enough?Basic Principles of Physical Activity • Principle of Overload 2. Principle of Progression 3. Principle of Specificity

  5. 4.1 How Much Physical Activity Is Enough?Basic Principles of Physical Activity 1. Principle of Overload • The only way to produce fitness and health benefits through physical activity… …is to require your body to do MORE than it normally does • if you do nothing (underload), your fitness will decrease and your health will suffer

  6. 4.1 How Much Physical Activity Is Enough?Basic Principles of Physical Activity 2. Principle of Progression • The amount and intensity of your exercise should be increased gradually …over time, your body adapts to a “load” and your activity becomes too easy… when this happens, increase your “load” – in order to benefit

  7. 4.1 How Much Physical Activity Is Enough?Basic Principles of Physical Activity 3. Principle of Specificity • The specific type of exercise you do determines the specific benefit you receive

  8. 4.1 How Much Physical Activity Is Enough?Basic Principles of Physical Activity • Threshold of training: minimum amount of overload you need to build physical fitness • It is possible to exercise too much and to go above your upper limit of activity, also called your target ceiling.

  9. 4.1 How Much Physical Activity Is Enough?Basic Principles of Physical Activity • Ideally you should do exercise that is above your threshold of training and below your target ceiling. • The correct range of physical activity is called your target fitness zone.

  10. 4.1 How Much Physical Activity Is Enough?Basic Principles of Physical Activity You can use the FITT Formula to help you apply the basic principles of exercise. • F: Frequency • I: Intensity • T: Time • T: Type

  11. Frequency • Frequency: how often you do physical activity • for physical activity to be beneficial, you must do it several days a week

  12. Intensity • Intensity: how hard you perform physical activity • For example, counting heart rate can be used to determine the intensity of activity for building cardiovascular fitness • For example, the amount of weight you lift can be used to determine the intensity for building strength

  13. Time • Time: how long you do physical activity • For example, to build flexibility you should exercise for 15 seconds or more • For example, to build cardiovascular fitness you need to be continuously active for 20 minutes or more

  14. Type • Type: the kind of activity you do to build a specific part of fitness or to gain a specific benefit • For example, active aerobics is a type of activity that builds cardiovascular fitness but does little to develop flexibility

  15. Physical ActivityPyramid

  16. Physical Activity Pyramid • is an overview of a healthy, active lifestyle. • suggests frequency, intensity, and time information for each type of activity. • different types of activity in the pyramid build different parts of fitness and produce different health and wellness benefits.

  17. Physical Activity Pyramid continued • For optimal benefits you should perform activities from all parts of the pyramid each week • Activities at or near the bottom of the pyramid may need to be done more frequently than those near the top of the pyramid

  18. LEVEL 1: Lifestyle Physical Activity  • Should be performed daily or nearly every day, 20 minutes or more • Walking, yardwork or climbing stairs, golf, etc. • Helpful in controlling your level of body fat and building cardiovascular fitness • Well-suited for people of all abilities

  19. LEVEL 2: Active Aerobics   • Jogging, running, step aerobics, biking, etc. • Should be performed 3-6 times/week, 20 minutes or more • Beneficial for building high levels of cardiovascular fitness and helps in controlling levels of body fat

  20. LEVEL 2: Active Sports and  Recreational Activities  • Basketball, dancing, hiking, tennis, etc. • Should be performed 3-6 days/week, 20 minutes or more • Helpful in maintaining many parts of fitness and in building skills • You can substitute active sports and recreation for some of the aerobic activities

  21. LEVEL 3: Exercise for Flexibility • Stretching, yoga, gymnastics • Should be performed 3-7 days/week • Exercising in this way builds flexibility and produces such benefits as better performance, • improved posture, and • reduced risk of injury

  22. LEVEL 3: Exercise for Strength and Muscular Endurance • Resistance training, calisthenics, wall climbing • Should be done 2-3 days/week • Done to improve muscular strength and endurance • Better performance, improved body appearance, a healthier back, good posture, stronger bones

  23. LEVEL 4: Inactivity and Sedentary Living • Watching tv, playing computer games, surfing the internet • Avoid inactive periods of 2 hours or more during the day (or during waking hours)

  24. 4.2 How Much Fitness Is Enough? 

  25. Fitness Rating Categories  • Criterion-referenced health standards: fitness standards using standards of health and wellness, rather than standards that require you to compare yourself to others

  26. Factors Influencing Physical Fitness  • Physical activity is the most important thing you can do to improve and maintain health-related physical fitness • However, physical activity is not the only factor that contributes to physical fitness

  27. Other important factors contributing to physical fitness  a. Maturation b. Age c. Heredity d. Environment e. Lifestyle such as nutrition an stress management

  28. Maturation • Physical maturation refers to becoming physically mature or fully grown and developed • In the early teens, maturation begins because of hormones that promote growth and development of tissues such as muscle and bone • Some people mature earlier than others

  29. Age • Studies show that older teens perform better on fitness tests than younger teens • And in class older teens will typically do better than those who are younger

  30. Heredity • Heredity plays a role in determining the physical characteristics we inherit from our parents that influence how we do on different physical fitness tests

  31. Environment a. Where you live (city, suburbs, country), b. your school environment, c. availability of places to play and do other types of physical activity, d. and social environment: friends

  32. Lifestyle

  33. Choosing a Good Activity • Consider your physical fitness • Consider your interests • Consider an activity that you can do with others • Consider the benefits of the activity • Practice, practice, practice • Consider activities that do not require high levels of skill

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