Concept 6

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
Dose–response 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 don’t 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 one’s 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