Chapter 4: How Much Is Enough? Lesson 4.1: How Much Physical Activity Is Enough? Self-Assessment 4: Assessing Your Posture

Lesson 4.1: How Much Physical Activity Is Enough? Lesson Objectives: Name and discuss the three basic principles of exercise. Explain how the FITT formula helps you build fitness. Explain how to use the Physical Activity Pyramid to plan a physical activity program.

Lesson 4.1: How Much Physical Activity Is Enough? Question What is the principle of overload?

Lesson 4.1: How Much Physical Activity Is Enough? Answer The principle of overload refers to a rule stating that in order to improve fitness you must do more physical activity than normal.

Lesson 4.1: How Much Physical Activity Is Enough? Question What is the principle of progression?

Lesson 4.1: How Much Physical Activity Is Enough? Answer The principle of progression refers to a rule stating that the amount and intensity of activity (overload) needs to be increased gradually. You should increase the volume of activity as you continue your exercise program. To continue to improve, you must progress to a harder exercise.

Lesson 4.1: How Much Physical Activity Is Enough? Question What is the principle of specificity?

Lesson 4.1: How Much Physical Activity Is Enough? Answer The principle of specificity refers to a rule stating that specific types of activities improve specific types of fitness. For example: Elite runners train for competition by running. Elite swimmers train for competition by swimming. Elite cyclists train for competition by cycling.

Lesson 4.1: How Much Physical Activity Is Enough? Question How can the principle of specificity be used to achieve health benefits from physical activity?

Lesson 4.1: How Much Physical Activity Is Enough? Answer Different types of physical activity (running, lifting weights, cycling, swimming) produce different outcomes. An overall physical fitness conditioning program should address all types of fitness.

Lesson 4.1: How Much Physical Activity Is Enough? Question What is meant by the threshold of training?

Lesson 4.1: How Much Physical Activity Is Enough? Answer The threshold of training is the minimum amount of overload needed to build fitness. If a person does not exercise at his/her training threshold, then improvements in fitness will not occur.

Lesson 4.1: How Much Physical Activity Is Enough? Question What is meant by the target zone and the target ceiling?

Lesson 4.1: How Much Physical Activity Is Enough? Answer The target zone is a term used to describe the best amount of activity for building fitness, above threshold and below target ceiling. The target ceiling is a term used to describe a person's upper limit of physical activity.

Lesson 4.1: How Much Physical Activity Is Enough? Question An acronym, FITT, is used to remind you about the basic principles of exercise. What does FITT stand for?

Lesson 4.1: How Much Physical Activity Is Enough? Answer Frequency Intensity Time Type

Lesson 4.1: How Much Physical Activity Is Enough? Question What does frequency refer to?

Lesson 4.1: How Much Physical Activity Is Enough? Answer Frequency refers to how often you do physical activity. For physical activity to be beneficial, you must do it several days a week. Frequency depends on the type of activity you are doing. the parts of fitness you want to develop. For example, to develop strength you might need to exercise 2-3 days per week.

Lesson 4.1: How Much Physical Activity Is Enough? Question What does intensity refer to?

Lesson 4.1: How Much Physical Activity Is Enough? Answer Intensity refers to how hard you are doing physical activity. If the activity you do is too easy, you will not build fitness. Vigorous activity might cause injuries if done too early in a training program.

Lesson 4.1: How Much Physical Activity Is Enough? Answer (continued) Counting calories and counting heart rate can be used to determine the intensity of activity needed for building cardiovascular fitness. The amount of weight you can lift reflects the intensity of strength or muscular endurance training.

Lesson 4.1: How Much Physical Activity Is Enough? Question How can you monitor whether you are exercising at an appropriate level of intensity (the target zone)?

Lesson 4.1: How Much Physical Activity Is Enough? Answer You can take your pulse rate during exercise (count the number of beats you feel for 15 seconds and multiply by 4). You can check this value against the threshold values in your workbook.

Lesson 4.1: How Much Physical Activity Is Enough? Question What does time refer to?

Lesson 4.1: How Much Physical Activity Is Enough? Answer Time refers to how long you do physical activity. The length of time you should do physical activity depends on the type of activity. the part of fitness you want to develop. To build flexibility, stretch for 15 seconds or more for each muscle group. To build cardiovascular fitness, be active continuously for a minimum of 20 minutes. To build muscular fitness, do appropriate reps and sets.

Lesson 4.1: How Much Physical Activity Is Enough? Question What does type refer to?

Lesson 4.1: How Much Physical Activity Is Enough? Answer Type refers to the specific type of activity you do to get the benefit you want. For example, the type of activity you use to build cardiovascular fitness is different from the type of activity to build strength or flexibility.

Lesson 4.1: How Much Physical Activity Is Enough? Question Can you describe what the Physical Activity Pyramid is designed to do?

Lesson 4.1: How Much Physical Activity Is Enough? Answer The Physical Activity Pyramid represents the kinds and amounts of physical activity that people should do to remain fit and healthy.

Lesson 4.1: How Much Physical Activity Is Enough? Question What is meant by lifestyle physical activities?

Lesson 4.1: How Much Physical Activity Is Enough? Answer Activities that you can do daily or nearly every day – on your own, or with someone else. Examples include walking, jogging, cycling, hiking, and involvement in other outdoor recreational activities.

Lesson 4.1: How Much Physical Activity Is Enough? Question What is active aerobics?

Lesson 4.1: How Much Physical Activity Is Enough? Answer Active aerobics is associated with many health and wellness benefits. Active aerobics benefits cardiovascular fitness and body composition. You should perform aerobic activity 3 to 6 times a week.

Lesson 4.1: How Much Physical Activity Is Enough? Question What are active sports and recreation?

Lesson 4.1: How Much Physical Activity Is Enough? Answer Active sport and recreational activities are associated with many health and wellness benefits. They are helpful in maintaining many parts of fitness and in building skills. You can substitute active sport or recreational activity for some of the aerobic activities.

Lesson 4.1: How Much Physical Activity Is Enough? Question What is meant by exercise for flexibility?

Lesson 4.1: How Much Physical Activity Is Enough? Answer To build and maintain flexibility, you should perform flexibility exercises at least three days per week. This will build flexibility, benefit performance and posture, and reduce injury risk.

Lesson 4.1: How Much Physical Activity Is Enough? Question What is meant by exercise for strength and muscular endurance?

Lesson 4.1: How Much Physical Activity Is Enough? Answer To develop muscle strength or endurance, you must exercise at least two days a week. The type of exercise would be resistance training (or weight training). Good strength and muscular endurance results in better performance, improved body appearance, a healthier back, good posture, and stronger bones.

Lesson 4.1: How Much Physical Activity Is Enough? Question What is meant by inactivity and sedentary living?

Lesson 4.1: How Much Physical Activity Is Enough? Answer Not doing regular activity or exercise (bad). We need to take time to recover from daily stresses. Periods of rest and sleep are important. Studying, reading, and even watching television can help.

Self-Assessment 4: Assessing Your Posture The objective is to learn how to assess your standing posture. Consult your workbook and follow the guidelines for self-assessment in this chapter.

Self-Assessment 4: Assessing Your Posture Question How can a string hanging with a weight at the bottom be used to test your posture?

Self-Assessment 4: Assessing Your Posture Answer Stand by the string with the string by your side so that it aligns with your ankle. with the string at your back so that it aligns with the middle of your back.

Self-Assessment 4: Assessing Your Posture Question What should your partner look for to help you assess your posture?

Self-Assessment 4: Assessing Your Posture Answer When the string is at your side, your partner should look at: The head: Ear in front of line. The shoulder: Are shoulders rounded, are tips of shoulders in front of line? The upper back: Does the upper back slump out in a hump? The lower back: Does the lower back have excessive arch? The abdomen: Does it protrude? The knees: Are they bent backward?

Self-Assessment 4: Assessing Your Posture Answer (continued) When the string is in the middle of your back, your partner should look at: The head: Is more than one half of the head on one side of the string? The shoulders: Is either shoulder higher than the other? The hips: Is either hip higher than the other?