1. Chapter Four How Much is Enough? How Much Physical Activity? Fitness for Life Pgs 60-65

2. Principles of Physical Activity Principle of Overload: the only way to produce fitness and health is to require your body to do more than normal. If you do nothing, (underload) your fitness will (underload) your fitness will decrease and your health decrease and your health will suffer will suffer

3. Principles of Physical Activity Principle of Progression states that the amount and intensity of your exercise should increase gradually. When an activity becomes too When an activity becomes too easy, you need to increase the easy, you need to increase the difficulty. difficulty.

4. Target Fitness Zone

5. Threshold of Training Your threshold of training is the minimum amount of overload you need to build physical fitness.

6. Target Ceiling Your target ceiling is your upper limit of activity

7. Target Fitness Zone Your target fitness zone is the ideal range of physical activity. It is above your threshold and below your threshold and below your ceiling your ceiling

8. Principles of Physical Activity Principle of Specificity states that the specific type of exercise you do will determine the specific benefit you will receive. Different kinds and will receive. Different kinds and amounts of activity will amounts of activity will produce very specific and produce very specific and different benefits. different benefits.

9. FITT Formula Frequency: how often you do physical activity (how many days a week) Intensity: how hard you perform activity (are you in target fitness zone? Time: how long you do physical activity (how many minutes did you run or seconds did you hold a stretch?) Type: the kind of activity you do to build a specific part of fitness or body part

10. The Physical Activity Pyramid

11. Lifestyle Physical Activity Activity that is performed every day or nearly every day. Yardwork, walking, chores, and games are examples.

12. Active Aerobics Aerobic activity is especially beneficial for building cardio fitness and controlling body fat. Aerobic means “with oxygen”

13. Active Sports and Recreation Sports and games that are played moderately or vigorously. They maintain many areas of fitness.

14. Flexibility Exercises Exercises such as stretching, yoga, and gymnastics build flexibility. Good flexibility produces better performance, posture, and less risk of injury.

15. Muscular Strength and Endurance Weight lifting, calisthenics, and climbing help build strength and endurance. Benefits include a healthy back, strong bones, and good posture.

16. Inactivity and Sedentary Living During the waking hours, inactivity including reading, watching T.V., surfing the internet, and playing video games is discouraged. Limit to less than 2 hours. During the waking hours, inactivity including reading, watching T.V., surfing the internet, and playing video games is discouraged. Limit to less than 2 hours.