Chapter

1
Chapter 4 How Much is Enough?
2
The Basic Principles of Exercise

• The Basic Principles of Exercise are guidelines
  to correctly plan and execute a successful
  exercise plan.
• The Principle of Overload the only way to
  produce fitness and health benefits through
  physical activity is to require your body to do
  more than normal
• Examples
• -jogging9 minutes, 10 minutes, etc.
• -weight training day 1 2 x 8 30 lbs.
• day 4 2 x 8 35 lbs.

3
The Basic Principles of Exercise Continued

• 2. The Principle of Progression gradually
  increase the amount and intensity of exercise
• Threshold of Training the minimum amount of
  overload you need to build physical fitness (ex
  Heart Rate Monitor 65 of your Maximum Heart
  Rate)
• Target Ceiling your upper limit of activity
  (ex. Heart Rate Monitor 85 or your Maximum
  Heart Rate)
• Target Fitness Zone your correct range of
  physical activity (ex. exercising between 65-85
  of your Maximum Heart Rate)
• Heart Rate Monitors
• Max HR 220-age (ex. 220-26 194 is my Max HR)
• Target HR Zone 65-85 of Max
• (.65 x 194 126.1 bpm up to .85 x 194 164.9
  bpm)
• Thereforemy Target HR Zone is 126-165 bpm

4
The Basic Principles of Exercise Continued

• The Principle of Specificity the specific type
  of exercise you do determines the specific
  benefit you receive
• Example
• Weight trainingmuscular strength and muscular
  endurance
• Joggingcardiovascular endurance

5
The F.I.T.T. Formula

• Helps you determine how much physical activity is
  enough
• Frequency how often you do physical activity
• Intensity how hard you do physical activity
  (amount of weight, how far you run, etc)
• Time how long you do physical activity (depends
  on type of activity)
• Type what kind of activity you do to build a
  specific part of fitness or to gain a specific
  benefit

6
The Physical Activity Pyramid

• The Physical Activity Pyramid helps explain the
  principle of specificity by illustrating
  activities that should be done each week and
  activities that should be done more frequently.

7
Examining the Physical Activity Pyramid

• Performing activities from all parts of the
  pyramid each week will help you gain in your
  personal physical fitness
• The activities at or near the bottom need to be
  done more frequently

8
Activity Frequency Chart
9
Health and Wellness Standards

• Health and Wellness Standards require you to
  have enough fitness to
• Reduce risk of health problems
• Achieve wellness benefits
• Work effectively and meet emergencies
• Be able to enjoy your free time
• In order to achieve basic health and wellness
  standards you should meet at least the good
  standard of fitness (next slide) in all areas of
  Health-Related Fitness

10
The Four Fitness Zones used to rate each category
of Health-Related Fitness

• Low Fitness have an above average risk of health
  problems, might not look, feel your best, or work
  and play efficiently
• Marginal Fitness important progress in fitness
  being made, need to continue to work to progress
  to the good fitness category in order to meet the
  fitness goals
• Good Fitness probably have the necessary amounts
  of fitness needed to live a full, healthy life,
  goal of most people, need to continue to be
  physically active to stay at this level
• High Performance above and beyond the necessary
  fitness level to meet daily demands (example
  skilled gymnast)

11
Factors that Contribute to Fitness Levels

• Maturation becoming physically mature or fully
  grown and developed
• Age the older you are, the more mature you are
  likely to be
• Heredity physical characteristics we inherit
  from our parents influence how we do in different
  fitness areas (ex. body types, muscle fibers,
  etc.)
• Environment Where you live, including friends
  you have around you that influence what you do