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Presentation Package for Concepts of Physical Fitness 14e

All rights reserved. Presentation Package for Concepts of Physical Fitness 14e. Section II: Concept 05 How Much Physical Activity is Enough?. There is a minimal and an optimal amount of physical activity necessary for developing and maintaining good health, wellness, and fitness.

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Presentation Package for Concepts of Physical Fitness 14e

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  1. All rights reserved Presentation Package for Concepts of Physical Fitness 14e Section II: Concept 05 How Much Physical Activity is Enough? There is a minimal and an optimal amount of physical activity necessary for developing and maintaining good health, wellness, and fitness. Concepts of Physical Fitness 14e

  2. Principles of Physical Activity • Overload Principle • Principle of Progression • Principle of Specificity • Principle of Reversibility • Dose-Response Relationship • Principle of Diminishing Returns • Principle of Rest & Recovery • Principle of “Individuality” Concepts of Physical Fitness 14e

  3. Overload Principle • Most basic of all principles • Doing “more than normal” is necessary for benefits • Muscle must work against a greater than normal load to get stronger • Muscle must be stretched longer than is normal to increase flexibility • Less overload required for health benefits associated with metabolic fitness. Concepts of Physical Fitness 14e

  4. Principle of Progression • Overload should occur in a gradual progression rather than in major bursts. • Could result in excessive soreness or injury if you fail to adhere to this principle. • Most effective training is when sessions become progressively more challenging over time. Concepts of Physical Fitness 14e

  5. Principle of Specificity • Must overload for specifically what you want to benefit. • Examples: Strength-training does little for cardiovascular fitness.Flexibility training does little for body composition. • Overload is specific to each body part. • Example:Exercise legsbuild fitness in legs Concepts of Physical Fitness 14e

  6. Principle of Reversibility • Overload principle in reverse. • If you don’t use it, you will lose it! • Some evidence exists that you can maintain health benefits with less physical activity than it took to achieve them. Concepts of Physical Fitness 14e

  7. Dose-Response Relationship • The more physical activity you perform, the more you benefit. • There are exceptions to this rule. Concepts of Physical Fitness 14e

  8. Some is Better than None! HEALTHRISK OLD CONCEPT OF TRAINING REVISED CONCEPT OF TRAINING AMOUNT OF ACTIVITY Concepts of Physical Fitness 14e

  9. More is Not Necessarily BetterPrinciple of Diminishing Returns BENEFIT EFFECT RISK AMOUNT OF ACTIVITY Concepts of Physical Fitness 14e

  10. Principle of Diminishing Returns Concepts of Physical Fitness 14e

  11. Benefits of Moderate and Vigorous Activity Concepts of Physical Fitness 14e

  12. Performance vs. Health Improving performance requires more physical activity than the amount needed to obtain health benefits. Concepts of Physical Fitness 14e

  13. How Much is Enough? OPTIMAL AMOUNT HEALTH HYPERKINETIC HYPOKINETIC ACTIVITY Concepts of Physical Fitness 14e

  14. Principle of Rest & Recovery • Rest is needed to allow body to adapt to exercise. • Allow time for recuperation after overload. • If no rest, could lead to overuse injuries, fatigue, and reduced performance. • Examples: • Alternate hard/easy days. • Day off between bouts of exercise. Concepts of Physical Fitness 14e

  15. Principle of Individuality • Benefits of physical activity vary for each person. • Individuals have unique characteristics • Heredity • Age • Gender • Ethnicity • Lifestyles • Current fitness and health status • Other factors Concepts of Physical Fitness 14e

  16. F I T FIT Formula Frequency Intensity Time See Web05-1 for interactive FIT prescriptions for exercise. T Type Concepts of Physical Fitness 14e

  17. Physical Activity Target ZoneFigure 2, p. 86 Concepts of Physical Fitness 14e

  18. Physical Activity Pyramid Concepts of Physical Fitness 14e

  19. Lifestyle Physical Activity • Provides important health benefits and promotes weight control Concepts of Physical Fitness 14e

  20. Active Aerobics & Sports • Provides additional health benefits and improved fitness. Concepts of Physical Fitness 14e

  21. Flexibility Promotes full range of motion in joints and decreases risk of injuries and back pain. Concepts of Physical Fitness 14e

  22. Muscular Fitness Exercises • Maintains lean body mass and promotes functional fitness. • Decreases risks of back pain and osteoporosis. Concepts of Physical Fitness 14e

  23. Principles from the Activity Pyramid Lab 5a info • No single activity provides all the benefits. • In some cases, one type of activity can substitute for others. • Something is better than nothing. • Activities from level 3 (flexibility and resistance exercise) provide benefits that are especially important for elderly. Concepts of Physical Fitness 14e

  24. Understanding Physical Activity Guidelines Web05-4 • There are multiple sets of guidelines. • Current ACSM/CDC Recommendations: • “Every U.S. adult should accumulate 30 min or more of moderate-intensity physical activity on most, preferably all, days of the week”.=1,000 kcal/weekhealth • IOM Guideline: • 60 min/dayhealthy body weight • Complementary recommendations, emphasizing different goals. Surgeon General’s Report on Physical Activity & Health: Physical Activity and Health Executive Summary Concepts of Physical Fitness 14e

  25. Physical Activity Guidelines for Children Web05-5 • Different needs for activity. • NASPE/CDC Guidelines: • 60 min to several hours of age-appropriate physical activity on all, if not most, days of the week. • Key Principles: • Moderate to vigorous activities. • Majority of time in intermittent activity. • Minimize periods of inactivity (periods of 2 or more hrs) • Parents/adults play a major role. Concepts of Physical Fitness 14e

  26. How Much is Enough?: Summary • Some activity is better than none. • More activity is not necessarily better. • Use the recommendations that best apply to your specific needs and goals. Concepts of Physical Fitness 14e

  27. WebResources Online Learning Center “On the Web” pages for Concept Concepts of Physical Fitness 14e

  28. Supplementary Graphics Lab Information Concepts of Physical Fitness 14e

  29. REST FLEX STRENGTH SPORTSACTIVITY AEROBIC ACTIVITY LIFESTYLEPHYSICAL ACTIVITY Lab 5a InformationSelf-Assessment of Physical Activity Return to presentation • Estimate the number of days that you have performed exercisesfor the 3 lower levelsof the pyramid in the last 2 weeks • Reflect on the consistency and nature of your activity patterns Concepts of Physical Fitness 14e

  30. Lab 5b InformationEstimating Your Fitness • To help you better understand each of the 11 components of health-related and skill-related physical fitness and to help you estimate your current levels of physical fitness. • Perform each of the Physical Fitness Activities to better understand each component of fitness and help you estimate your current fitness levels. • Do not rely primarily on the results of the activities to make your estimates. Concepts of Physical Fitness 14e

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