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There is a minimal and optimal amount for physical activity necessary for developing and maintaining good health, wellness, and fitness.
Principles of Physical Activity
Overload principle
Principle of progression
Principle of specificity
Principle of reversibility
Doseāresponse principle
Principle of diminished returns
Principle of rest and recovery
Overload principle
For physical improvement, overload is required
Principle of Progression
Training is most effective when sessions become progressively harder
Principle of Specificity
You must overload for specifically the benefit you want
Principle of Reversibility
If you donāt train to maintain a muscle, you will lose it
Dose-Response Activity
The greater the dose of activity, the greater the response
Principle of Diminished Returns
The rate and degree of movement decrease as a person gets more fit
-People with higher levels of fitness must do a lot more to improve
Principle of Rest and Recovery
Rest is needed to allow the body to adapt to exercise, and time should be allotted for the body to recover from overload
Principle of Individuality
Individuals have unique characteristics
Performance vs Health
Improving performance requires more physical activity than required to simply obtain health benefits
The FITT Formula
Frequency
Intensity
Time
Type
Volume
The total amount of activity done each day
Physical Activity Pyramid
Moderate Aerobic Activities
Done part of oneās daily routine
ex: walking, yard work
Vigorous Aerobic Activities
Intensity increases - 3 days a week
ex: jog, walking, dance
Vigorous Sport/Recreational Activities
Similar to Vigorous aerobic activities, except a combination of activities
ex: tennis, basketball, lacrosse
Muscle Fitness Activities
Planned activities to build strength and muscular endurance
ex: resistance training and calisthenics
Top of Pyramid: Flexibility Activties
Promote a full range of motion in joints and decrease risk of injuries and back pain.
High performance zone
standard of high performance, but considerable effort is needed to get there
Good fitness zone
standard associated with good health
Marginal Fitness Zone
Some improvement is in order, but you are nearing minimal health standards set by experts
Low Fitness Zone
Less fit than one should be for their own good health and wellness
Note
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