1. How Much Physical Activity Is Enough?
L E S S O N 1
How Much Physical Activity Is Enough?
Lesson 1

2. Do Now – Pick 4 Words and write down the definition for each.
Fitness Target Zone – Pg. 474
Principle of Progression – Pg. 476
FITT Formula – Pg. 474
Principle of Specificity – Pg. 476
Frequency – Pg. 474
Target Ceiling – Pg. 478
Intensity – Pg. 474
Threshold of Training – Pg. 478
Physical Activity Pyramid – Pg. 476
Time – Pg. 478
Principle of Overload – Pg. 476
Type – Pg. 478

3. Objectives Name and describe the three principles of exercise.
Name and describe each component of the FITT formula.
Identify the FITT formula for each level of the Physical Activity Pyramid.

4. Three Principles of Exercise
Overload
Progression
Specificity

5. Principle of Overload
The only way to produce fitness and health benefits through physical activity is to require your body to do more than it normally does.
Do more than before!

6. Principle of Progression
The amount and intensity of your exercise should be increased gradually.

7. Principle of Specificity
The particular type of exercise you perform determines the particular benefit you receive.
You get what you train for!

8. Fitness Target Zone

9. FITT Formula Frequency = how often you perform physical activity
Intensity = how hard you perform physical activity
Time = how long you perform physical activity
Type = what kind of physical activity

10. FITT or FIT?
In most cases you will use FITT when presenting the FITT formula.
However, if you already know the type (last T in FITT) of activity you are performing, it is not necessary to list the last T in your formula.

11. Physical Activity Pyramid

12. Patterns of Moderate and Vigorous Activity
Continuous activity (30 minutes of continuous running)
Accumulated activity (performing three 10- minute bouts of running)
Weekend warrior (inactivity for most of week followed by long bouts of physical activity on a single day)
Violates principle of progression; can cause injury

13. END