Presentation Package for Concepts of Physical Fitness 14e Concepts of Fitness and Wellness- 7e All rights reserved Presentation Package for Concepts of Physical Fitness 14e McGraw Hill - www.mhhe.com Section II: Concept 05 How Much Physical Activity is Enough? This lecture will cover the amount of physical activity needed for health. The distinction between the amount needed for health versus the amount needed for performance will be emphasized. . 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 Concept 4 2

Principles of Physical Activity Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com 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” These will each be discussed in the following slides. Concepts of Physical Fitness 14e Concept 4

Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com 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. In order for a muscle (including the heart muscle) to get stronger, it must be overloaded, or worked against a load greater than normal. To increase flexibility, a muscle must be stretched longer than is normal. To increase muscular endurance, muscles must be exposed to sustained exercise for a longer than normal period. The health benefits associated with metabolic fitness seem to require less overload than for health-related fitness improvement, but overload is required, just the same. Concepts of Physical Fitness 14e Concept 4

Principle of Progression Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com 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. While some tightness or fatigue is common after exercise, it is not necessary to feel sore in order to improve. Concepts of Physical Fitness 14e Concept 4

Principle of Specificity Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com 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 The benefits of physical activity are specific to the form of activity performed. The principle of specificity states that, to benefit from physical activity, you must overload specifically for that benefit. For example, strength-building exercises may do little for developing cardiovascular fitness, and stretching exercises may do little for altering body composition or metabolic fitness. Specificity is important in designing your warm-up, workout, and cool-down programs for specific activities. Training is most effective when it closely resembles the activity for which you are preparing. For example, if your goal is to improve your skill in putting the shot, it is not enough to strengthen the arm muscles. You should perform a training activity requiring overload that closely resembles the motion you use in the sport. Concepts of Physical Fitness 14e Concept 4

Principle of Reversibility Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com 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. There is evidence that you can maintain health benefits with less physical activity than it took to achieve them. Still, if you do not adhere to regular physical activity, any benefits attained will gradually erode. Concepts of Physical Fitness 14e Concept 4

Dose-Response Relationship Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com Dose-Response Relationship The more physical activity you perform, the more you benefit. There are exceptions to this rule. In general, the more physical activity you do, the more benefits you receive. However, there are exceptions to this rule. A considerable body of research has demonstrated that improvements from physical activity follow a dose-response relationship—the more physical activity that you perform, the more you benefit. The overall patterns of improvements are summarized in Figure 1 in a subsequent slide. Concepts of Physical Fitness 14e Concept 4

Some is Better than None! Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com Some is Better than None! HEALTH RISK OLD CONCEPT OF TRAINING REVISED CONCEPT OF TRAINING An important point is that some physical activity is better than none! The old concept of training suggested that one needed to do a lot of physical activity before they would receive any health benefits. This assumed that the health benefits from activity come through the development of “fitness”. The current (revised concept) of training is that significant health benefits come just being physically active. Note that the curve is very steep and then levels off. This illustrates that you get the largest decrease in health risk just by doing small amounts of activity. Additional benefits are available to those who do more activity but the rate of improvement levels off. Thus, the message here is that some physical activity is clearly better than none. If your goal is to improve your fitness, it is still true that you may need to work beyond the amount needed for health. AMOUNT OF ACTIVITY Concepts of Physical Fitness 14e Concept 4 3

More is Not Necessarily Better Principle of Diminishing Returns Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com More is Not Necessarily Better Principle of Diminishing Returns BENEFIT EFFECT RISK This chart compares the benefits of physical activity with the risks. The benefits clearly follow an exponential pattern with larger increases in benefits from small amounts of activity and reducing benefits with larger amounts (this is an inverse image from previous slide). The risks of exercise on the other hand increase exponentially with larger amounts of activity. Risks refer primarily to hyperkinetic conditions (conditions caused by too much activity) such as overtraining, injury, fatigue. A good goal is to find the optimal benefits with a small risk. The rate of improvement and gains level off as you become fitter while evidence supports a dose-response effect. It is important to recognize that more is not always better. As the principle of progression indicates, beginners will benefit most from small doses of activity. For them, doing too much too soon is a bad idea. Also, the principle of diminished returns indicates that, as you get fitter and fitter, you may not get as big a benefit for each additional amount of activity that you perform. When improvements become more difficult and performance levels off, maintenance may become most important. In some cases, excessive amounts of activity can be counterproductive. Health, wellness, and fitness benefits occur as you increase your physical activity. But it is important to understand that, if you keep increasing physical activity by equal increments, each additional amount of activity will yield less benefit. At some point, improvements will plateau and, if activity is overdone, may actually decrease. AMOUNT OF ACTIVITY Concepts of Physical Fitness 14e Concept 4 4

Principle of Diminishing Returns Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com Principle of Diminishing Returns In general, the more physical activity you do, the more benefits you receive. However, there are exceptions to this rule. A considerable body of research has demonstrated that improvements from physical activity follow a dose-response relationship—the more physical activity that you perform, the more you benefit. The overall patterns of improvements are summarized in Figure 1. The first red bar in Figure 1 indicates that inactive or sedentary people have a high risk for hypokinetic diseases and early death. A modest increase in physical activity, such as the 30 minutes of daily moderate lifestyle activity recommended by the surgeon general, results in a substantial decrease in risk and early death (green bar). Additional activity (blue bar) has extra benefits, but the benefits are not as great as those that come from making the change from being inactive to doing some activity. As the black bar (right) indicates, very high levels of activity produce little additional health benefit. Concepts of Physical Fitness 14e Concept 4

Benefits of Moderate and Vigorous Activity Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com Benefits of Moderate and Vigorous Activity This is another way of looking at it. This graphic shows the additional benefits associated with vigorous activity. Notice the amount of gain is smaller than the amount gained in moving from the sedentary level to the moderate activity level. Concepts of Physical Fitness 14e Concept 4

Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com Performance vs. Health Improving performance requires more physical activity than the amount needed to obtain health benefits. As previously described, fitness and health are directly related but it is not necessary to attain high levels of fitness in order to obtain the health benefits associated with physical activity. In general, it requires much less physical activity to get health benefits than it does to become "fit". This point will be further described in subsequent slides. Concepts of Physical Fitness 14e Concept 4 12

Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com How Much is Enough? OPTIMAL AMOUNT HEALTH This chart shows what the optimal amount of activity would be. Too little exercise predisposes an individual to "hypokinetic" diseases (diseases due to a lack of activity). Too much exercise can also b ring about "hyperkinetic" conditions (conditions due to too much activity) The actual optimal amount may differ among individuals as some people may want more fitness than others. Still, it is important to keep a balance in the amount of activity that you perform. HYPOKINETIC HYPERKINETIC ACTIVITY Concepts of Physical Fitness 14e Concept 4 5

Principle of Rest & Recovery Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com 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. Proper rest is needed within intense periods of activity, and appropriate rest is needed between training sessions. Rest provides time for the body to adapt to the stimulus provided during the workout. Failure to take sufficient rest can lead to overuse injuries, fatigue, and reduced performance. For recreational exercisers, rest generally implies taking a day off between bouts of exercise or alternating hard and easy days of exercise. Concepts of Physical Fitness 14e Concept 4

Principle of Individuality Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com 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 All people benefit from physical activity, but the benefits are unique for each person. Heredity, age, gender, ethnicity, lifestyles, current fitness and health status, and a variety of other factors make each person unique at any point in time. The principle of individuality indicates that the benefits of physical activity vary from individual to individual based on each person’s unique characteristics. Concepts of Physical Fitness 14e Concept 4

Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com FIT Formula F I T Frequency Intensity Time The FIT formula is used to describe the amounts of exercise needed to improve fitness or health. They are similar to a doctor's prescription in that if you follow the guidelines you will receive the best results. When prescribing medication doctors typically tell you how much to take (dose or intensity), how often to take it (frequency) and how long you should continue (time). These are the same parameters that are used to prescribe exercise. The parameters (Freq, Int and Time) relate to the overload principle. As you get more fit, it is important to change these values if you want to keep improving. If maintenance is your goal it may only be necessary to follow what you have been doing. Some health professionals add a second T to create the acronym FITT. This is done to illustrate the fact that there is a FIT formula for each different Type, or mode, of physical activity. In this book, the acronym FIT formula will be used to describe the amount of activity necessary to produce benefits for each type of activity from the physical activity pyramid described later in this concept. T Type See Web05-1 for interactive FIT prescriptions for exercise. Concepts of Physical Fitness 14e Concept 4 11

Physical Activity Target Zone Figure 2, p. 86 Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com Physical Activity Target Zone Figure 2, p. 86 Figure 2, p. 86 - Physical Activity Target Zone: The optimal amount and intensity of exercise is known as the " target zone". For fitness, you have to reach the threshold amount of exercise to make some gains in fitness but doing a lot more than the optimal level does not guarantee extra health. It is important to point out that too much exercise can also be unhealthy. Concepts of Physical Fitness 14e Concept 4 13

Physical Activity Pyramid Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com Physical Activity Pyramid The activity pyramid provides a conceptual diagram of how to incorporate physical activity into your life. The most important factor for health is just to do some form of physical activity. This is the reason why moderate intensity lifestyle physical activity is at the base of the pyramid. The other activities move up the pyramid in their order of importance. Note that rest is also an important consideration for optimal health and fitness. Excessive periods of inactivity, however should be minimized. Additional coverage of each layer of the pyramid will occur in the subsequent concepts. Concepts of Physical Fitness 14e Concept 4 7

Lifestyle Physical Activity Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com Lifestyle Physical Activity Provides important health benefits and promotes weight control Lifestyle activity provides important health benefits and promotes long term weight control. Concepts of Physical Fitness 14e Concept 4

Active Aerobics & Sports Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com Active Aerobics & Sports Provides additional health benefits and improved fitness. Aerobic physical activity provides additional health benefits and improvements in cardiovascular fitness. Concepts of Physical Fitness 14e Concept 4

Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com Flexibility Flexibility is important to promote a full range of motion in the joints and to decrease the risk of injuries and back pain. Promotes full range of motion in joints and decreases risk of injuries and back pain. Concepts of Physical Fitness 14e Concept 4

Muscular Fitness Exercises Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com Muscular Fitness Exercises Maintains lean body mass and promotes functional fitness. Decreases risks of back pain and osteoporosis. Muscular fitness is important for maintaining the lean body mass and promoting a level of “functional” fitness. It is also important in reducing the risks of back pain and osteoporosis. Concepts of Physical Fitness 14e Concept 4

Principles from the Activity Pyramid Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com 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. The points on the slide reflect the key principles from the activity pyramid. Introduce lab 5a Concepts of Physical Fitness 14e Concept 4

Understanding Physical Activity Guidelines Concepts of Fitness and Wellness- 7e Understanding Physical Activity Guidelines McGraw Hill - www.mhhe.com 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 The public health goal is to promote more activity in the general population and reduce the amount of sedentary behavior because small increases in activity will have a large public health impact. The American College of Sports Medicine and the Centers for Disease Control recently released a recommendation on the type and amount of physical activity needed for health (Pate et al., Physical Activity and Public Health, JAMA 273(5):402-407.) This statement is also included in the Surgeon General’s report on physical activity and health. The statement is for Americans to “accumulate” 30 minutes of moderate intensity physical activity on most days of the week. The activity does not have to be continuous, and it does not have to be vigorous. The key is to do some form of physical activity on a regular basis. A hyperlink is available to go to the Surgeon General’s Report on the Internet. While the recommendations differ, the recommendation of one group does not supercede that of the other group. In this case, the recommendations are complementary, emphasizing different goals. Concepts of Physical Fitness 14e Concept 4

Physical Activity Guidelines for Children Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com 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. Separate activity recommendations have been proposed for children. Children are different from adults and they have different needs for activity. The National Association for Sports and Physical Education (NASPE) and the CDC have developed activity recommendations that are specific to children. According to these guidelines, children should accumulate at least 60 minutes, and up to several hours, of age-appropriate physical activity on all, if not most, days of the week. This daily accumulation should include participation in a variety of age-appropriate activities (both moderate and vigorous) with the majority of the time being spent in activity that is intermittent. The guidelines also recommend minimizing periods of inactivity (periods of 2 or more hours). Adults play a major role in shaping children’s activity patterns. Helping children meet these guidelines may help reduce the prevalence of inactive and overweight adults in future years. Concepts of Physical Fitness 14e Concept 4

How Much is Enough?: Summary Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com 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. The summary about physical activity is that some is better than none but more is not necessarily better. It is important for everyone to get some activity as part of their normal life. If you want more significant benefits then aiming for the fitness target zone is a good goal. Too much activity, however, can be hard on the body so this is the reason for the caution about excessive activity. Concepts of Physical Fitness 14e Concept 4 15

Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com Web Resources Online Learning Center “On the Web” pages for Concept This page provides active hyperlinks if the computer is connected to the Internet. Concepts of Physical Fitness 14e Concept 4

Supplementary Graphics Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com Supplementary Graphics Lab Information Supplementary graphics to accompany the presentation. Concepts of Physical Fitness 14e Concept 4

Lab 5a Information Self-Assessment of Physical Activity Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com Lab 5a Information Self-Assessment of Physical Activity Return to presentation Estimate the number of days that you have performed exercises for the 3 lower levels of the pyramid in the last 2 weeks Reflect on the consistency and nature of your activity patterns LIFESTYLE PHYSICAL ACTIVITY AEROBIC ACTIVITY SPORTS ACTIVITY FLEX STRENGTH REST Lab information Concepts of Physical Fitness 14e Concept 4

Lab 5b Information Estimating Your Fitness Concepts of Fitness and Wellness- 7e McGraw Hill - www.mhhe.com Lab 5b Information Estimating 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. Lab Information Concepts of Physical Fitness 14e Concept 4