John T. Lewis Grade Level 12
Uploaded by
Shimmering MoonJohn T. Lewis Grade Level 12
Uploaded by
Shimmering MoonJohn T.
Lewis
Grade Level 12
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
re ng th im p ro ve ment
re ngth t raining for st
Do st
Do cardio
for cardio
improvem
ent
Do flexibility training for flexibility improvement
The benefits of overload
last only as long as overload continues
Don’t Stop!!!
As you get fitter
benefits will plateau.
If activity is overdone
performance may actually decrease
What is
The
FIT
Formula?
The Acronym FIT
refers to the three important
variables for applying the overload principle.
•Frequency
•Intensity
•Time
The F I T Formula
•Frequency
Physical activity must be
performed regularly to be effective.
Exercise at least 3 days a week
The F I T Formula
•Intensity
Physical activity must be intense enough
to 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 F I T Formula
What is
The Target Zone ?
The Threshold of Training
Minimum amount of activity (F, I, &T)
necessary to produce benefits.
The level of activity greater
than the threshold of training and below
the point of counterproductive exercise
is referred to as
The Target Zone
The Target Zone
Physical Activity Pyramid Facts
•Derived from the Food Guide Pyramid
•The Physical Activity Pyramid classifies
activities by type and associated benefits
•Has four levels
What are the four levels of
the Physical Activity Pyramid?
Level Four Rest/Inactivity
Level Three Flexibility and
Muscle fitness exercises
Level Two Active aerobics, sports
and recreation
Level One Lifetime Activities
Physical Activity Pyramid
Lifestyle activities
Everyday lifestyles can contribute significantly
to good health, fitness, and wellness.
Walk to
the stor
e
t h e stairs
Take
Do yard work
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 Bask
etba
ll
u et b all
Racq
g
Aerobics Joggin
Get at least 3 days a week of level two activities
Physical Activity Pyramid
Flexibility and Muscle fitness exercises
These activities are important to promote
flexibility 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
Listen to music
PlayStation
Reading Watching TV
Physical Activity Pyramid
More Physical Activity Pyramid facts
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
•Level 3 activity is beneficial even if you
limited in activities from other levels
•Plan ahead
Physical Activity Pyramid
Are you satisfied
with your activity?
In the last week, In the last week,
how many days did how many days did
You do stretching You do exercises for muscle
exercises for flexibility? strength and endurance?
In the last week, how many days did
you perform 20+ minutes of active
aerobics,sports, or recreation?
In the last week, how many days did you
perform 30+ minutes of lifestyle activities?
How did you do?
Important points for
Teens to remember
when participating in
Physical Activity.
Remember
•Before beginning a strength program, a teen
should have a physical exam.
•Teens should follow directions of coach or P.E.
teacher.
•Student-teacher ration should be no greater than
10 to 1.
•Strength training should be less than 20% of
overall training
Also Remember
•Teens should receive instruction regarding correct lifting
technique,training guidelines, and spotting procedures.
•Emphasis should be placed on technique and
range of motion as opposed to weight.
•Teens should only use appropriately sized equipment.
•No maximum lifts are allowed prior to reaching physical
and skeletal maturity.
1. Microsoft Clip Art
2. Corbin, Charles et al. Concepts of Fitness and Wellness. New
York 2004
