How Much Physical Activity Is Enough? Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Concept 5 How Much Physical Activity Is Enough? . There is a minimal and an optimal amount of physical activity necessary for developing and maintaining good health, wellness, and fitness. © 2013 McGraw-Hill Companies. All Rights Reserved. McGraw-Hill Concept 4 2

Presentation Overview Principles of Physical Activity How much PA is enough? FITT Formula Physical Activity Pyramid Physical Activity Guidelines Discussion Activity

Principles of Physical Activity Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Principles of Physical Activity Overload Principle Principle of Progression Principle of Specificity Principle of Reversibility Dose-Response Relationship Principle of Diminishing Returns Principle of Rest & Recovery Principle of “Individuality” Concept 4

Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Overload Principle Most basic of all principles Doing “more than normal” is necessary to force the body to adapt to the challenge: Muscle must work against a greater than normal load to get stronger Muscle must be stretched longer than is normal to increase flexibility Concept 4

Principle of Progression Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Principle of Progression Overload should occur in a gradual progression rather than in major bursts Could result in excessive soreness or injury if you fail to adhere to this principle Most effective training is when sessions become progressively more challenging over time Concept 4

Principle of Specificity Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Principle of Specificity Must overload for specifically what you want to benefit. Examples: Strength-training does little for cardiovascular fitness Flexibility training does little for body composition Overload is specific to each body part. Example: Exercise legsbuild fitness in legs Concept 4

Principle of Reversibility Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Principle of Reversibility Overload principle in reverse If you don’t use it, you will lose it! Some evidence exists that you can maintain health benefits with less physical activity than it took to achieve them Concept 4

Dose-Response Relationship Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Dose-Response Relationship The more physical activity you perform, the more you benefit There are exceptions to this rule Concept 4

Some is Better than None! Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Some is Better than None! HEALTH RISK OLD CONCEPT OF TRAINING REVISED CONCEPT OF TRAINING AMOUNT OF ACTIVITY Concept 4 3

More is Not Necessarily Better Principle of Diminishing Returns Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com More is Not Necessarily Better Principle of Diminishing Returns BENEFIT EFFECT RISK AMOUNT OF ACTIVITY Concept 4 4

Principle of Diminishing Returns Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Principle of Diminishing Returns Concept 4

Benefits of Moderate and Vigorous Activity Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Benefits of Moderate and Vigorous Activity Concept 4

Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Performance vs. Health Improving performance requires more physical activity than the amount needed to obtain health benefits. Concept 4 12

Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com How Much is Enough? OPTIMAL AMOUNT HEALTH HYPOKINETIC HYPERKINETIC ACTIVITY Concept 4 5

Principle of Rest & Recovery Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Principle of Rest & Recovery Rest is needed to allow body to adapt to exercise Allow time for recuperation after overload Without rest, there is an increased risk of overuse injuries, fatigue, and reduced performance Examples: Alternate hard/easy days Day off between bouts of exercise Concept 4

Principle of Individuality Concepts of Fitness & Wellness- 8e Principle of Individuality McGraw Hill - www.mhhe.com Benefits of physical activity vary for each person Individuals have unique characteristics Heredity Age Gender Ethnicity Lifestyles Current fitness and health status Other factors Concept 4

Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com FIT Formula F Frequency Intensity Time Type I T T Concept 4 11

Physical Activity Target Zone Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Physical Activity Target Zone Concept 4 13

Physical Activity Pyramid Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Physical Activity Pyramid Concept 4 7

STEP 1 Moderate Activities Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Base of pyramid Equal in intensity to brisk walking When done as part of normal daily routine = lifestyle physical activities Concept 4

STEP 2 Vigorous Aerobic Activity Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com STEP 2 Vigorous Aerobic Activity Greater intensity 3 days/week Builds cardiovascular fitness Helps control body fatness Instead of, or in combination with, STEP 1 moderate activities . Concept 4

STEP 3 Vigorous sports and recreation activities Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Similar in intensity to vigorous aerobics Instead of, or in combination with, vigorous aerobic or moderate activities Concept 4

STEP 4 Muscle Fitness Exercises Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Planned activities to build strength and muscular endurance (e.g., resistance training & calisthenics) Concept 4

STEP 5 Flexibility Exercises Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com STEP 5 Flexibility Exercises Promotes full range of motion in joints and decreases risk of injuries and back pain Concept 4

Principles from the Physical Activity Pyramid Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Principles from the Physical Activity Pyramid No single activity provides all the benefits Something is better than nothing These amounts may not be enough for weight management (or wt loss) (45-60 min, as opposed to 30 min) Specific activity recommendations for youth and older adults Concept 4

Physical Fitness Standards Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Physical Fitness Standards Lab 5b info Health-based criterion-referenced standards are recommended for rating your fitness Good Fitness Zone High Performance Zone Concept 4

How Much is Enough?: Summary Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com How Much is Enough?: Summary Some activity is better than none More activity is not necessarily better Use the recommendations that best apply to your specific needs and goals End of presentation Concept 4 15

Concepts of Fitness & Wellness- 8e Lab Information Discussion Activity McGraw Hill - www.mhhe.com Supplementary Info Lab Information Discussion Activity Concept 4

Lab 5a Information Self-Assessment of Physical Activity Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Lab 5a Information Self-Assessment of Physical Activity Return to presentation Estimate your current levels of physical activity from each category of the physical activity pyramid Reflect on the consistency and nature of your activity patterns Concept 4

Lab 5b Information Estimating Your Fitness Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Lab 5b Information Estimating Your Fitness Return to presentation To help you better understand each of the 11 components of health-related and skill-related physical fitness and to help you estimate your current levels of physical fitness Perform each of the Physical Fitness Activities to better understand each component of fitness and help you estimate your current fitness levels Do not rely primarily on the results of the activities to make your estimates Concept 4

Concepts of Fitness & Wellness- 8e McGraw Hill - www.mhhe.com Discussion Activity Return to presentation How much physical activity is enough for you to be healthy? Concept 4