Independent Study Physical Education Principles of Physical Activity 1

2 Preliminary Assessments Lab Information

3 Physical Activity Pyramid

4 Lab 5a Information Self-Assessment of Physical Activity Estimate the number of days that you have performed exercises for the 3 lower levels of the pyramid in the last 2 weeks Reflect on the consistency and nature of your activity patterns LIFESTYLE PHYSICAL ACTIVITY AEROBIC ACTIVITY SPORTS ACTIVITY FLEX STRENGTH REST Return to presentation

5 Physical Activity Pyramid

6 Lab 5b Information Estimating Your Fitness 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 Do not rely primarily on the results of the activities to make your estimates.

Fitness Score from the President’s Challenge Adult Fitness Test. Adult Fitness Test To complete your preliminary fitness test log on to: t.org/dataEntry.aspx Follow the given guidelines and fitness test setups and scoring. Enter your initial findings and print out and comment on your scores 7

The 5 Components of Physical Fitness The 5 components of physical fitness are used in schools, gyms and health clubs to measure your level of physical fitness. Total fitness is defined by how well your body performs in each of 5 categories. Here's what you should know about the 5 components of physical fitness. 8

The Components of Physical Fitness The five components of physical fitness are: Cardiovascular endurance Muscle strength Muscle endurance Flexibility Body composition 9 The 5 Components of Physical Fitness

The Components of Physical Fitness The five components of physical fitness are: Cardiovascular endurance Muscle strength Muscle endurance Flexibility Body composition These 5 components measure your body's ability to use oxygen as fuel, your muscular strength and endurance, the flexibility of your joints and your total body fat. A range of tests are used to measure these components. Once you've been tested in all five components, a physical fitness regimen can be tailored to your specific needs. 10 The 5 Components of Physical Fitness

Cardiovascular Endurance Cardiovascular endurance refers to the ability of your heart and lungs to work together to fuel your body with oxygen. The Cooper Run is most often used to test cardiovascular endurance. Aerobic conditioning, like jogging, swimming and cycling, can help improve cardiovascular endurance. 11

Muscle Strength Muscle strength refers to the amount of force a muscle can exert, in a single effort. Exercises like the bench press, leg press or bicep curl might be used to measure muscle strength. 12

Muscle Endurance Muscle endurance refers to the ability of a muscle to perform a continuous effort without fatiguing. Cycling, step machines and sit up tests are often used to measure muscular endurance. 13

Flexibility Flexibility refers to the ability of each joint to express its full range of motion. Flexibility can be tested by stretching individual muscles or by performing exercises such as the lunge or the sit and reach. 14

Body Composition Body composition refers to the amount of body fat you have, versus the amount of lean muscles, bones and organs. There are several tests that can be used to measure body composition. The most reliable is underwater weighing, but due to the size and expense of the equipment, this type of test isn't common. Many doctors, gyms and health clubs use a pinch test instead. 15

Improving Individual Components An effective fitness program includes all 5 components of physical fitness. While it's acceptable to emphasize exercises for one or more weaker components, be sure not to neglect the others. Also, any strenuous exercise in one muscle group or fitness component should be followed by 24 to 48 hours of rest for that area, to allow it to recover. 16

Improving Individual Components Yoga and pilates can help improve overall flexibility. Following good exercise practices can also help; warm up and stretch before your workouts, then cool down and stretch after to keep your muscles from shortening. Flexibility often improves rapidly with practice. The more you exercise, the lower your body mass index should become as you lose weight. 17

Improving Individual Components Once you've had your own 5 components of physical fitness measured, you can use this information to form a fitness regimen tailored to your needs. If you're weak in cardiovascular endurance, you'll need aerobic conditioning in the form of jogging, swimming, cycling or even sports. Strength training exercises can help improve muscular strength; a strength training exercise that uses low weight and high reps can help improve muscular endurance. 18

5 Components Bibliography s-articles/fitness/body- building/the-5-components- of-physical-fitness.html 19

Section II: How Much Physical Activity is Enough? 20 There is a minimal and an optimal amount of physical activity necessary for developing and maintaining good health, wellness, and fitness.

21 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”

22 Overload Principle Most basic of all principles Doing “more than normal” is necessary for benefits Muscle must work against a greater than normal load to get stronger Muscle must be stretched longer than is normal to increase flexibility Less overload required for health benefits associated with metabolic fitness.

23 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.

24 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

25 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.

26 Dose-Response Relationship The more physical activity you perform, the more you benefit. There are exceptions to this rule.

27 Some is Better than None! REVISED CONCEPT OF TRAINING OLD CONCEPT OF TRAINING AMOUNT OF ACTIVITY HEALTH RISK

28 More is Not Necessarily Better Principle of Diminishing Returns BENEFIT RISK AMOUNT OF ACTIVITY EFFECT

29 Principle of Diminishing Returns

30 Benefits of Moderate and Vigorous Activity

31 Performance vs. Health Improving performance requires more physical activity than the amount needed to obtain health benefits.

32 HEALTH ACTIVITY HYPOKINETIC HYPERKINETIC OPTIMAL AMOUNT How Much is Enough?

33 Principle of Rest & Recovery Rest is needed to allow body to adapt to exercise. Allow time for recuperation after overload. If no rest, could lead to overuse injuries, fatigue, and reduced performance. Examples: –Alternate hard/easy days. –Day off between bouts of exercise.

34 Principle of Individuality Benefits of physical activity vary for each person. Individuals have unique characteristics –Heredity –Age –Gender –Ethnicity –Lifestyles –Current fitness and health status –Other factors

35 FIT Formula FrequencyIntensityTime

36 Physical Activity Target Zone Physical Activity Target Zone

37 Physical Activity Pyramid

38 Lifestyle Physical Activity Provides important health benefits and promotes weight control

39 Active Aerobics & Sports Provides additional health benefits and improved fitness.

40 Flexibility Promotes full range of motion in joints and decreases risk of injuries and back pain.

41 Muscular Fitness Exercises Maintains lean body mass and promotes functional fitness. Decreases risks of back pain and osteoporosis.

42 Principles from the Activity Pyramid No single activity provides all the benefits. In some cases, one type of activity can substitute for others. Something is better than nothing. Activities from level 3 (flexibility and resistance exercise) provide benefits that are especially important for elderly. Lab 5a info

43 Understanding Physical Activity Guidelines There are multiple sets of guidelines. Current ACSM/CDC Recommendations: –“Every U.S. adult should accumulate 30 min or more of moderate-intensity physical activity on most, preferably all, days of the week”. =1,000 kcal/week  health IOM Guideline: –60 min/day  healthy body weight Complementary recommendations, emphasizing different goals. Surgeon General’s Report on Physical Activity & Health: Physical Activity and Health Executive Summary Physical Activity and Health Executive SummaryWeb05-4

44 Different needs for activity. NASPE/CDC Guidelines: –60 min to several hours of age-appropriate physical activity on all, if not most, days of the week. Key Principles: –Moderate to vigorous activities. –Majority of time in intermittent activity. –Minimize periods of inactivity (periods of 2 or more hrs) Parents/adults play a major role. Physical Activity Guidelines for Children Web05-5

45 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.

46 Preliminary Assessments Lab Information

47 Physical Activity Pyramid

48 Lab 5a Information Self-Assessment of Physical Activity Estimate the number of days that you have performed exercises for the 3 lower levels of the pyramid in the last 2 weeks Reflect on the consistency and nature of your activity patterns LIFESTYLE PHYSICAL ACTIVITY AEROBIC ACTIVITY SPORTS ACTIVITY FLEX STRENGTH REST Return to presentation

49 Physical Activity Pyramid

50 Lab 5b Information Estimating Your Fitness 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 Do not rely primarily on the results of the activities to make your estimates.

Fitness Score from the President’s Challenge Adult Fitness Test. Adult Fitness Test To complete your preliminary fitness test log on to: t.org/dataEntry.aspx Follow the given guidelines and fitness test setups and scoring. Enter your initial findings and print out and comment on your scores 51