John T. Lewis Grade Level 12

Overload is necessary to achieve health, wellness and fitness benefits of physical activity. Do more than normal!

Physical activity should be increased progressively for safe and effective results. Don’t do too little Don’t do too much

The benefits of physical activity are specific to the form of activity performed Do cardio for cardio improvement Do strength training for strength improvement Do flexibility training for flexibility improvement

The benefits of overload last only as long as overload continues Don’t Stop!!!

As you get fitter benefits will plateau. If activity is overdone performance may actually decrease

What is The F I T Formula?

The F I T Formula The Acronym FIT refers to the three important variables for applying the overload principle. Frequency Intensity Time

The F I T Formula Frequency Physical activity must be performed regularly to be effective. Exercise at least 3 days a week

The F I T Formula Intensity Physical activity must be intense enough to require more exertion (overload) than normal to produce benefits. Push Yourself!

The F I T Formula Time Physical activity must be done for an adequate length of time to be effective. Keep it moving!

The Target Zone ? What is

The Threshold of Training Minimum amount of activity (F, I, &T) necessary to produce benefits.

The level of activity greater than the threshold of training and below the point of counterproductive exercise is referred to as The Target Zone

Physical Activity Pyramid Facts Derived from the Food Guide Pyramid Has four levels The Physical Activity Pyramid classifies activities by type and associated benefits

What are the four levels of the Physical Activity Pyramid? Level One Level Four Level Two Level Three Lifetime Activities Active aerobics, sports and recreation Flexibility and Muscle fitness exercises Rest/Inactivity

Physical Activity Pyramid Lifestyle activities Everyday lifestyles can contribute significantly to good health, fitness, and wellness. Walk to the store Do yard work Take the stairs Get at least 30 minutes a day of level one activities

Physical Activity Pyramid Active aerobics, sports and recreation Activities that can be performed for a relatively long period of time and elevates the heart rate significantly. Biking Aerobics Basketball Get at least 3 days a week of level two activities Racquetball Jogging

Physical Activity Pyramid Flexibility and Muscle fitness exercises These activities are important to promote flexibility and muscle strength and endurance. Get 3-7 days a week of stretching; 2-3 days a week of muscle work.

Physical Activity Pyramid Rest/Inactivity Some time to relax is important to all of us as well as 8 hours of uninterrupted sleep to recuperate. Reading PlayStation Watching TV Listen to music

Physical Activity Pyramid More Physical Activity Pyramid facts

No single activity provides all of the benefits In some cases, some activities can be substituted for another Some activity is better than no activity Plan ahead Level 3 activity is beneficial even if you limited in activities from other levels

Physical Activity Pyramid In the last week, how many days did you perform 30+ minutes of lifestyle activities? In the last week, how many days did you perform 20+ minutes of active aerobics,sports, or recreation? In the last week, how many days did You do stretching exercises for flexibility? In the last week, how many days did You do exercises for muscle strength and endurance? Are you satisfied with your activity? How did you do?

Important points for Teens to remember when participating in Physical Activity.

Remember Before beginning a strength program, a teen should have a physical exam.Before beginning a strength program, a teen should have a physical exam. Teens should follow directions of coach or P.E. teacher.Teens should follow directions of coach or P.E. teacher. Student-teacher ration should be no greater than 10 to 1.Student-teacher ration should be no greater than 10 to 1. Strength training should be less than 20% of overall trainingStrength training should be less than 20% of overall training

Also Remember Teens should receive instruction regarding correct liftingTeens should receive instruction regarding correct lifting technique,training guidelines, and spotting procedures. Emphasis should be placed on technique andEmphasis should be placed on technique and range of motion as opposed to weight. Teens should only use appropriately sized equipment.Teens should only use appropriately sized equipment. No maximum lifts are allowed prior to reaching physicalNo maximum lifts are allowed prior to reaching physical and skeletal maturity.

1.Microsoft Clip Art 2.Corbin, Charles et al. Concepts of Fitness and Wellness. New York 2004