LESSON 3.1 S.JETT, NBCT MONTEVALLO MIDDLE FITNESS FOR LIFE – CORBIN & LINDSEY PHYSICAL ACTIVITY: How Much PA?

How much PA? How much PA is enough? This question might seem very simple, but the answer can sometimes be very complicated if you are beginning a PA program.

The Basic Principles of Exercise Mia has been exercising for several months. Every day she does 15 minutes. Her activity program has not changed since she started. Initially, Mia saw some positive results. She no longer was tired at the end of her routine, and her self-assessment showed that her cardiovascular fitness had improved. However, she’s been disappointed lately because it seems that she is not seeing as much improvement. She wants to know what she is doing wrong. We will look at 3 basic principles of exercise to answer this.

The Overload Principle The principle of overload states that the only way to produce benefits from PA is to require your body to do more than it normally does. An increased demand on your body forces it to adapt. Your body was designed to be active: so if you do nothing, your fitness decreases and your health suffers. Mia will need to increase her PA if she expects to continue seeing benefits.

The Progression Principle The principle of progression states that the amount and intensity of the exercise should be increased gradually. After a while your body adapts to the activity load and it becomes too easy. When this happens, increase your activity slightly. When you do PA in your target fitness zone, you build fitness and other benefits. However, if you exercise above the zone, you are likely to experience injury and/or soreness and have to stop PA altogether.

The Specificity Principle The principle of specificity states that the specific type of exercise you do determines the specific benefit you receive. For example, if you are doing a lot of running activities, you are probably benefitting immensely in the cardiovascular area, but not flexibility. Exercises for specific body parts, usually only provide benefits for that specific area. Example – stretching calf muscles does not help build much back flexibility.

FITT Formula Do you know how much PA you need? You can use the FITT formula to help you apply the basic principles of exercise. Each letter represents an important factor in PA.

F is for Frequency Frequency refers to how often you do PA. For PA to be beneficial, you need to do it several days of the week. Ex. To develop muscular strength, you may be lifting weights 2-3 times per week. To lose fat and receive maximum benefits, you will need to be active daily.

I is for Intensity Intensity refers to how hard you perform the PA. If the activity is too easy, you will not gain as many benefits. How do you determine intensity? Your body has some natural triggers – do you know them? It can be determined a variety of ways depending on your activities. Example – Counting calories Heart rate Pedometer steps Amount of resistance

T is for Time and Type The length of time you do the PA depends on your goals and what type of activity you are doing. Example – To build flexibility, you should hold a stretch for seconds. To increase cardiovascular fitness, you should exercise between minutes. The type of activity you do is directly related to the type of benefit you will receive. Example – Flexibility exercises will not build cardiovascular endurance.

The PA Pyramid 1. Lifestyle PA should be performed daily. Examples – yard work, climbing stairs. 2. Aerobic activity is beneficial in building cardiovascular fitness and should be done 3-6 times per week. 3. Active sport is associated with many health benefits if done moderately to vigorously. This type of PA is good to rotate in with your cardio. 4. Flexibility exercise is very important to avoid injury and help with better performance and should be done at least 3 times per week. 5. Muscular strength and muscular endurance should happen 2-3 times per week. The benefits are better performance, appearance, healthy back, posture, and stronger bones.

No Excuses When some people face a problem beyond their control, they often use it as an excuse for not being PA. Someone might say, “I’m too short to be a basketball player, so I’m not going to try-out for the team. To be physically active, you should focus on what you can do and not what you can’t. Discussion – If you’ve scheduled a run or outdoor activity, but it starts raining, what can you do?

Lesson Review 1. What are the 3 basic principles of exercise? 2. How does the FITT formula work? 3. Explain the PA pyramid.