Definitions Physical Fitness is a product an outcome of how “in shape” we are. Fitness is a result of training the body. Physical activity is a process. It is the “doing” of activity.

Definition for Children P. A. is movement of the body, arms and legs. Discuss swinging versus riding bike Defined as any bodily movement produced by skeletal muscles that results in energy expenditure (weight bearing) Transportation, Daily Living or Chores, Occupational, Recreation and Sport.

Fitness Principles F. I. T. F = Frequency I = Intensity T = Time T = Type Can vary depending on the purpose

F. I. T.T. Principle For Cardiovascular Fitness F = 3 to 4 times per week I = 60 to 89 % Vo2 –Moderate to Vigorous –4 – 9 MET levels T = 20 minutes (minimum) For weight loss - LSD F = most if not all days of week Any intensity Regularity & length of time is better (30 minutes is better than 20 minutes, 45 minutes is better than 30 minutes, etc.

F.I.T. continued For weight control Eat right – can not eat sweets or lots of fattening foods without using up the calories. Maintain healthy levels of physical activity consistently through a lifetime. For Training Purposes Overload Principle & Specificity of Exercise

Minimum time to see appreciable gains in … Cardio Muscle Strength Muscle Endurance Body Composition Flexibility 6 to 8 weeks 6 to 8 weeks or longer 2 weeks can see changes

Healthy Physical Activity Levels Research indicates for appreciable health benefits and reduced risk of catastrophic diseases such as: Heart Disease High Blood Pressure Diabetes Mellitus and some cancer such as… Colon

Recommended Minimum Levels of Physical Activity Lifestyle Approach – common and structured activities count F = Most if not all days of the week I = Intensity level varies with activity and time and makes it more “doable”. T = 30 minutes at a time – intermittent intervals of 8 – 10 minutes count

Physical Activity for Children F = Daily I = Does not matter T = 60 minutes up to several hours per day

Moderate to Vigorous For Children Walk and talk but not sing Any activity that is hard enough to make you get tired, breathe harder, or faster than normal, or make you sweat. For Adults A brisk walk of 3 to 4 mph or a 20 to 15 minute walk for each mile.

Training Principles Overload Specificity of Exercise