Chapter 4 Notes How Much is Enough?

The Three Basic Principles of Physical Activity  Principle of Overload- to do more physical activity than normal. Your body is designed to be active. Increase the amount of overload periodically  Principle of Progression- intensity of physical activity needs to be increased gradually. After a while your body adapts to a workout and it becomes too easy. Target Fitness Zone- range of physical activity to build fitness  Principle of Specificity- specific types of exercise improve specific parts of fitness or specific muscles. For example: if you want to gain upper body strength, then exercising with arm weights is specific for increased benefits

FITT Formula  FITT Formula- formula in which each letter represents a factor important for determining the correct amount of physical activity.

FITT Formula  F is for Frequency – how often you do physical activity * How often you work out depends on what part of fitness you what to develop * Example- increase strength = exercise several days a week lower body fat = exercise daily

 I is for Intensity – how hard you perform physical activity. If the work out is too easy you will not gain any benefits. Intensity of an exercise depends on what benefits you want Example- counting heart rate = building cardiovascular endurance amount of weight you lift = building muscular strength

 T is for Time – how long you do physical activity. * Time depends on what part of fitness you want to improve * Example- to build cardiovascular fitness = active continuously for 20 minutes

 T is for Type – kind of activity you do to build a specific part of fitness or gain specific benefit. * an activity for building one part of fitness my not be good to build another. * Example- active aerobics builds cardiovascular fitness but not flexibility

** The FITT Formula is applied to different activities that build specific parts of physical fitness. Each type of activity has its own formula. For Example: What part of the formula? 3 days a week moderate pace 30 minutes Running (Cardiovascular Fitness) Aerobic Activity

The Physical Activity Pyramid  * Different types of activity in the pyramid build different parts of fitness and produce different health and wellness benefits.  * Activities at the bottom of the pyramid may need to done more frequently than the activities at the top of the pyramid.

Level 1 Level 2 Level 3 Level 4

Accumulate moderate activity from the pyramid on all or most days of the week, and vigorous activity at least three days a week. Eating well helps you stay active and fit.

What Counts as Aerobic Activity? Video  /everyone/videos/index.html /everyone/videos/index.html

Factors that Influence your Physical Fitness  Maturation – becoming physically mature or fully grown and developed some people mature earlier than others earlier developers often perform better

 Age – older teens perform better than younger teens older teens are more mature and developed

 Heredity – we inherit physical characteristics from our parents some people are born with more muscle fibers that help them run faster or longer than others heredity will determine the parts of fitness in which you will do well and not so well

 Environment- where you live, your school environment, and availability of places to perform physical activity affect your fitness Social Environment- friends you choose determine your level of fitness

Anyone Can Succeed  Just because you score well on fitness tests in teenage years does not mean you don’t have to participate in physical activity.  Physical activity and healthy choices are necessary if fitness, health and wellness are to occur for a LIFETIME.  Don’t get discouraged if the factors above play a disadvantage to you.  Good fitness is something we all can achieve, it may be harder for some than others but it helps all elements of our health.