Post on 24-Dec-2015
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 F I T Formula
The Acronym FITrefers to the three important
variables for applying the overload principle.
•Frequency
•Intensity
•Time
The F I T Formula
•Frequency
Physical activity must beperformed regularly to be effective.
Exercise at least 3 days a week
The F I T Formula
•Intensity
Physical activity must be intense enoughto 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 level of activity greaterthan the threshold of training and belowthe 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 Level OneOne
Level FourLevel Four
Level TwoLevel Two
Level ThreeLevel Three
Lifetime Activities
Active aerobics, sports and recreation
Flexibility and Muscle fitness exercises
Rest/Inactivity
Physical Activity Pyramid
Lifestyle activitiesLifestyle 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 promoteflexibility 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
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 youperform 30+ minutes of lifestyle activities?
In the last week, how many days didyou perform 20+ minutes of active
aerobics,sports, or recreation?
In the last week, how many days didYou do stretchingexercises for flexibility?
In the last week, how many days didYou do exercises for muscle strength and endurance?
Are you satisfied with your activity?
How did you do?
Important points forImportant points forTeens to rememberTeens to remember
when participating inwhen participating inPhysical ActivityPhysical Activity..
RememberRemember
•Before beginning a strength program, a teen Before beginning a strength program, a teen should have a physical exam.should have a physical exam.
•Teens should follow directions of coach or P.E. Teens should follow directions of coach or P.E. teacher.teacher.
•Student-teacher ration should be no greater than Student-teacher ration should be no greater than 10 to 1.10 to 1.
•Strength training should be less than 20% of Strength training should be less than 20% of overall trainingoverall training
Also RememberAlso Remember
•Teens should receive instruction regarding correct liftingTeens should receive instruction regarding correct liftingtechnique,training guidelines, and spotting procedures.technique,training guidelines, and spotting procedures.
•Emphasis should be placed on technique and Emphasis should be placed on technique and range of motion as opposed to weight.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 physical No maximum lifts are allowed prior to reaching physical and skeletal maturity.and skeletal maturity.