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Physical activity

- describes all forms of large muscle movementsincluding sports, dance, games, work, lifestyleactivities and exercise for fitness.

Exercise - physical activity done for a purpose of getting fit.

1 metabolic equivalent (MET)

- amount of energy expended at rest.

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Health Benefits of Physical Activity

Reduces the risk hypokinetic diseases.

Improves cardio-vascular health.

Enhances mental health and function.

Improves strength and muscular endurance.

Improves flexibility. Promotes greater lean body mass and less

Promotes better bone development.

Reduces the effect of acquired aging. Improves physical appearance and gives opportunity for

successful experience and social interaction.

Promotes resistance to fatigue.

Improves wellness.

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Physical activity pyramid classifies activities by types andassociated benefits.

Level 1- Lifestyle physical activity is encouraged as part ofeveryday living and can contribute significantly to goodhealth, wellness and fitness.

Level 2-Active aerobics and sports are activities that canbe performed for relatively long period of time and good forcardiovascular fitness.

Level 3- Flexibility and muscle fitness activities areplanned activities to develop flexibility, muscular strengthand endurance.

Level 4- Long periods of inactivity should be minimized.

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Principles of Physical Activity

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Overload Principle

- that one must perform physical activity greaterthan normal amounts (overload) to get improvement

in physical fitness or health benefits.

Principle of Progression

- indicates the need to gradually increase overload toachieve optimal fitness.

Principle of Specificity

- indicates the need for a specific type of exercise toimprove each fitness component or fitness of a

specific part of the body.

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Principle of Reversibility - indicates the disuse or inactivity results in loss of benefits

achieved as a result of overload.

Principle of Diminished Return - the more benefits one gain as a result of inactivity, the

harder the additional benefits to achieve.

Principle of Rest and Recovery - that indicates that adequate rest is needed to allow the body

to adapt and recover from exercise.

Principle of Individuality indicates that overload provides unique benefits to each

individual based on the unique characteristics of that person.

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The FITT Formula- A formula used to describe the frequency, intensity, and the

length of the time for physical activity to produce benefits.(When FITT is used, the second T refers to the type ofphysical activity).

Frequency- physical activity must be performed regularly to be effective

- how often?

Intensity- physical activity must be intense enough to require more

exertion (overload) than normal to produce benefits.

- how hard?

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Time- physical activity must be done for an adequate

length of time to be effective.

- how long?

Type

- the mode of physical activity.-What?