Download 04 - How Much

Independent Study
Physical Education
Principles of
Physical Activity
1
Preliminary Assessments
Lab Information
2
Physical Activity Pyramid
3
Return to
presentation
Lab 5a Information
Self-Assessment of Physical Activity
Estimate the number of
REST
days that you have
FLEX
STRENGTH
performed exercises
SPORTS
for the 3 lower levels AEROBIC
ACTIVITY
ACTIVITY
of the pyramid in
LIFESTYLE
PHYSICAL ACTIVITY
the last 2 weeks
Reflect on the consistency and
nature of your activity patterns
4
Physical Activity Pyramid
5
Lab 5b Information
Estimating Your Fitness
To help you better understand each of
the 11 components of health-related and
skill-related physical fitness and to help
you estimate your current levels of
physical fitness.
Perform each of the Physical Fitness
Activities to better understand each
component of fitness and help you
estimate your current fitness levels.
Do not rely primarily on the results of
the activities to make your estimates.
6
Fitness Score from the President’s Challenge
Adult Fitness Test.
Adult Fitness Test
To complete your
preliminary fitness test
log on to:
http://www.adultfitnesstes
t.org/dataEntry.aspx
Follow the given
guidelines and fitness test
setups and scoring.
Enter your initial findings
and print out and
comment on your scores
7
The 5 Components of Physical
Fitness
The 5 components of physical fitness are
used in schools, gyms and health clubs to
measure your level of physical fitness.
Total fitness is defined by how well your
body performs in each of 5 categories.
Here's what you should know about the 5
components of physical fitness.
8
The 5 Components of Physical
Fitness
The Components of Physical Fitness
The five components of physical fitness are:
1. Cardiovascular endurance
2. Muscle strength
3. Muscle endurance
4. Flexibility
5. Body composition
9
The 5 Components of Physical Fitness
1.
2.
3.
4.
5.
The Components of Physical Fitness
The five components of physical fitness are:
Cardiovascular endurance
Muscle strength
Muscle endurance
Flexibility
Body composition
These 5 components measure your body's ability to use
oxygen as fuel, your muscular strength and endurance,
the flexibility of your joints and your total body fat.
A range of tests are used to measure these components.
Once you've been tested in all five components, a
physical fitness regimen can be tailored to your specific
needs.
10
Cardiovascular Endurance
Cardiovascular endurance refers to the
ability of your heart and lungs to work
together to fuel your body with oxygen.
The Cooper Run is most often used to test
cardiovascular endurance. Aerobic
conditioning, like jogging, swimming and
cycling, can help improve cardiovascular
endurance.
11
Muscle Strength
Muscle strength refers to the amount of
force a muscle can exert, in a single effort.
Exercises like the bench press, leg press
or bicep curl might be used to measure
muscle strength.
12
Muscle Endurance
Muscle endurance refers to the ability of a
muscle to perform a continuous effort
without fatiguing. Cycling, step machines
and sit up tests are often used to measure
muscular endurance.
13
Flexibility
Flexibility refers to the ability of each joint
to express its full range of motion.
Flexibility can be tested by stretching
individual muscles or by performing
exercises such as the lunge or the sit and
reach.
14
Body Composition
Body composition refers to the amount of
body fat you have, versus the amount of
lean muscles, bones and organs. There
are several tests that can be used to
measure body composition. The most
reliable is underwater weighing, but due to
the size and expense of the equipment,
this type of test isn't common. Many
doctors, gyms and health clubs use a
pinch test instead.
15
Improving Individual
Components
An effective fitness program includes all 5
components of physical fitness. While it's
acceptable to emphasize exercises for one
or more weaker components, be sure not
to neglect the others. Also, any strenuous
exercise in one muscle group or fitness
component should be followed by 24 to 48
hours of rest for that area, to allow it to
recover.
16
Improving Individual Components
Yoga and pilates can help improve overall
flexibility. Following good exercise
practices can also help; warm up and
stretch before your workouts, then cool
down and stretch after to keep your
muscles from shortening. Flexibility often
improves rapidly with practice. The more
you exercise, the lower your body mass
index should become as you lose weight.
17
Improving Individual Components
Once you've had your own 5 components of
physical fitness measured, you can use this
information to form a fitness regimen tailored to
your needs. If you're weak in cardiovascular
endurance, you'll need aerobic conditioning in
the form of jogging, swimming, cycling or even
sports. Strength training exercises can help
improve muscular strength; a strength training
exercise that uses low weight and high reps can
help improve muscular endurance.
18
5 Components
Bibliography
http://www.fitday.com/fitnes
s-articles/fitness/bodybuilding/the-5-componentsof-physical-fitness.html
19
Section II:
How Much Physical
Activity is Enough?
There is a minimal and an optimal amount of physical
activity necessary for developing and maintaining good
health, wellness, and fitness.
20
Principles of Physical Activity
Overload Principle
Principle of Progression
Principle of Specificity
Principle of Reversibility
Dose-Response
Relationship
Principle of Diminishing
Returns
Principle of Rest &
Recovery
Principle of “Individuality”
21
Overload Principle
Most basic of all principles
Doing “more than normal” is
necessary for benefits
Muscle must work against a
greater than normal load to
get stronger
Muscle must be stretched
longer than is normal to
increase flexibility
Less overload required for
health benefits associated
with metabolic fitness.
22
Principle of Progression
Overload should occur in a gradual
progression rather than in major bursts.
Could result in excessive soreness or
injury if you fail to adhere to this
principle.
Most effective training is when sessions
become progressively more challenging
over time.
23
Principle of Specificity
Must overload for specifically what you
want to benefit.
– Examples:
Strength-training does little for
cardiovascular fitness.
Flexibility training does little for body
composition.
Overload is specific to each body part.
– Example:
Exercise legsbuild fitness in legs
24
Principle of Reversibility
Overload principle in reverse.
If you don’t use it, you will lose it!
Some evidence exists that you can
maintain health benefits with less
physical activity than it took to achieve
them.
25
Dose-Response Relationship
The more physical activity you perform,
the more you benefit.
There are exceptions to this rule.
26
Some is Better than None!
HEALTH
RISK
OLD CONCEPT
OF TRAINING
REVISED
CONCEPT OF
TRAINING
AMOUNT OF ACTIVITY
27
More is Not Necessarily Better
Principle of Diminishing Returns
BENEFIT
EFFECT
RISK
AMOUNT OF ACTIVITY
28
Principle of Diminishing
Returns
29
Benefits of Moderate and
Vigorous Activity
30
Performance vs. Health
Improving performance requires more
physical activity than the amount
needed to obtain health benefits.
31
How Much is Enough?
OPTIMAL
AMOUNT
HEALTH
HYPOKINETIC
HYPERKINETIC
ACTIVITY
32
Principle of Rest & Recovery
Rest is needed to allow
body to adapt to exercise.
Allow time for recuperation
after overload.
If no rest, could lead to
overuse injuries, fatigue,
and reduced performance.
Examples:
– Alternate hard/easy days.
– Day off between bouts of
exercise.
33
Principle of Individuality
Benefits of physical activity vary for
each person.
Individuals have unique characteristics
– Heredity
– Age
– Gender
– Ethnicity
– Lifestyles
– Current fitness and health status
– Other factors
34
FIT Formula
Frequency
Intensity
Time
35
Physical Activity Target Zone
36
Physical Activity Pyramid
37
Lifestyle Physical Activity
Provides
important
health
benefits and
promotes
weight
control
38
Active Aerobics & Sports
Provides
additional
health benefits
and improved
fitness.
39
Flexibility
Promotes full range of motion in joints and
decreases risk of injuries and back pain.
40
Muscular Fitness Exercises
Maintains lean
body mass and
promotes
functional fitness.
Decreases risks
of back pain and
osteoporosis.
41
Lab 5a info
Principles from the
Activity Pyramid
No single activity provides all the
benefits.
In some cases, one type of activity can
substitute for others.
Something is better than nothing.
Activities from level 3 (flexibility and
resistance exercise) provide benefits
that are especially important for elderly.
42
Web05-4
Understanding
Physical Activity Guidelines
There are multiple sets of guidelines.
Current ACSM/CDC Recommendations:
– “Every U.S. adult should accumulate 30 min or more of
moderate-intensity physical activity on most, preferably all,
days of the week”.
=1,000 kcal/weekhealth
IOM Guideline:
– 60 min/dayhealthy body weight
Complementary recommendations,
emphasizing different goals.
Surgeon General’s
Report on Physical
Activity & Health:
Physical Activity
and Health
Executive
Summary
43
Web05-5
Physical Activity
Guidelines for Children
Different needs for activity.
NASPE/CDC Guidelines:
– 60 min to several hours of age-appropriate
physical activity on all, if not most, days of the
week.
Key Principles:
– Moderate to vigorous activities.
– Majority of time in intermittent activity.
– Minimize periods of inactivity (periods of 2 or
more hrs)
Parents/adults play a major role.
44
How Much is Enough?: Summary
Some activity is better than
none.
More activity is not
necessarily better.
Use the recommendations
that best apply to your
specific needs and goals.
45
Preliminary Assessments
Lab Information
46
Physical Activity Pyramid
47
Return to
presentation
Lab 5a Information
Self-Assessment of Physical Activity
Estimate the number of
REST
days that you have
FLEX
STRENGTH
performed exercises
SPORTS
for the 3 lower levels AEROBIC
ACTIVITY
ACTIVITY
of the pyramid in
LIFESTYLE
PHYSICAL ACTIVITY
the last 2 weeks
Reflect on the consistency and
nature of your activity patterns
48
Physical Activity Pyramid
49
Lab 5b Information
Estimating Your Fitness
To help you better understand each of
the 11 components of health-related and
skill-related physical fitness and to help
you estimate your current levels of
physical fitness.
Perform each of the Physical Fitness
Activities to better understand each
component of fitness and help you
estimate your current fitness levels.
Do not rely primarily on the results of
the activities to make your estimates.
50
Fitness Score from the President’s Challenge
Adult Fitness Test.
Adult Fitness Test
To complete your
preliminary fitness test
log on to:
http://www.adultfitnesstes
t.org/dataEntry.aspx
Follow the given
guidelines and fitness test
setups and scoring.
Enter your initial findings
and print out and
comment on your scores
51