Chapter 3 – How Much is Enough? State Standards: 2, 3, 6 3.1 – How much physical activity? 3.2 – How much fitness?

3.1 – How Much Physical Activity? Objectives: Name and discuss the three basic principles of exercise. Explain how the FITT formula helps you build fitness. Explain how to use the Physical Activity Pyramid to plan a physical activity program.

The Basic Principles of Exercise The Principal of Overload – requiring your body to do more than it is use to. By increasing physical activity required of your body you gain physical fitness and health benefits. Underload (doing less activity) causes your fitness to decrease and your health suffers.

2. The Principle of Progression – gradually increasing the amount and intensity of exercise. After a while your body gets use to increased physical activity (overload) and activity becomes too easy; to continue to make gains in fitness increase your activity slightly. (Do more work!) Threshold of training – minimum amount of overload needed to build physical fitness. Target ceiling – your upper limit of activity. Target fitness zone – correct range of physical activity where you build fitness and other benefits. (Above your threshold of training and below your target ceiling.)

3. The Principal of Specificity – the specific types of exercise you do determines the specific benefits you receive. An activity that promotes health benefits in one part of health-related* fitness may not promote benefits in another part of fitness. Exercises for specific body parts (calf muscles) may provide benefits only for those body parts *health-related fitness – cardiovascular, muscular strength, muscular endurance, flexibility, body fat

The FITT Formula F = Frequency (how often a person exercises) I = Intensity (how hard a person exercises) T = Time (how long a person exercises) T = Type (the kind of activity you do)

The Physical Activity Pyramid Lifestyle Activity – should be performed daily or nearly every day. Helps control fat and builds cardiovascular fitness. (Yard work, climbing stairs) Aerobic Activity – should be performed 3-6 day a week. Helps build high levels of cardiovascular fitness and in controlling body fatness. Active Sport – can be substituted for aerobic activity done 3-6 times a week. Helpful in maintaining many parts of fitness and building skills. Exercise for Flexibility – should be performed at least 3 times a week. Builds and maintains flexibility. Exercise for Strength and Muscular Endurance –strength exercises should be done 2 days a week; endurance should be done 3 days a week. Benefits of better performance, improved appearance, good posture and strong bones. Rest or Inactivity – as needed. It is important to take time to recover from daily stresses and prepare for new challenges.

3.1 Checking for Understanding What are the three basic principles of exercise? Explain the FITT formula. Sedentary living is discouraged, so why is “rest or inactivity” at the top of the Physical Activity Pyramid?

3.2 How Much Fitness Objectives: Discuss fitness ratings and how they apply to your physical activity program. Identify factors that contribute to fitness. Explain why everyone should be physically active.

Fitness Rating Categories You should judge your fitness using health and wellness standards that require you to have enough fitness to: reduce risk of health problems. achieve wellness benefits. work effectively and meet emergencies. be able to enjoy free time. Low Fitness – above average risk of certain health problems. Marginal Fitness – progress in fitness; should continue to work toward good fitness. Good Fitness – necessary amounts of fitness to live a full, happy life. (Goal) High Performance – not necessary for good health. Needed to achieve a high performance rating and increased chance of success. (Olympians)

Factors to Consider Physical activity is the most important thing you can do to improve and maintain health-related fitness. Other important factors- Maturation – becoming fully grown. Age – the older you are the more mature you are likely to be. Heredity – physical characteristics from parents that determine how you do on different test of physical fitness. (lifestyle, nutrition, stress management)

Anyone Can Succeed Many factors contribute to physical fitness. It is possible for some people to have relatively good fitness who do relatively little physical activity. (Hereditary advantages) These people may think they do not need to do physical activity. This may be true while they are young, but will not be true for a lifetime. Inactivity will eventually catch up with them.

Succeed Regular physical activity and healthy lifestyles are absolutely necessary if fitness, health, and wellness are to occur for a lifetime. Anyone can do physical activity. With regular physical activity all people can reach the ‘good fitness’ zone in all parts of fitness.

3.2 Checking for Understanding What are the four fitness ratings? What is the most reasonable goal of a fitness program for most people? Name factors that contribute to fitness. Why should everyone be physically active?