Lesson 4.1: How Much Physical  Activity Is Enough? Self-Assessment 4: Assessing  Your Posture Chapter 4: How Much Is Enough?
Lesson 4.1:  How Much Physical Activity  Is Enough?   <ul><li>Lesson Objectives: </li></ul><ul><li>Name and discuss the th...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Question </li></ul><ul><li>What is the principle of overload? ...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Answer </li></ul><ul><li>The principle of overload refers to a...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Question </li></ul><ul><li>What is the principle of progressio...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Answer </li></ul><ul><li>The principle of progression refers t...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Question </li></ul><ul><li>What is the principle of specificit...
Lesson 4.1:  How Much Physical Activity Is Enough? <ul><li>Answer </li></ul><ul><li>The   principle of specificity   refer...
Lesson 4.1:  How Much Physical Activity  Is Enough?   <ul><li>Question </li></ul><ul><li>How can the principle of specific...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Answer </li></ul><ul><li>Different types of physical  activity...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Question </li></ul><ul><li>What is meant by the threshold of t...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Answer </li></ul><ul><li>The   threshold of training   is the ...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Question </li></ul><ul><li>What is meant by the target zone an...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Answer </li></ul><ul><li>The target fitness zone is a term use...
Lesson 4.1:  How Much Physical Activity  Is Enough?   <ul><li>Question </li></ul><ul><li>An acronym, FITT, is used to remi...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Answer </li></ul><ul><li>Frequency </li></ul><ul><li>Intensity...
Lesson 4.1:  How Much Physical Activity  Is Enough?   <ul><li>Question </li></ul><ul><li>What does frequency refer to? </l...
Lesson 4.1:  How Much Physical Activity  Is Enough?   <ul><li>Answer </li></ul><ul><li>Frequency refers to how often you d...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Question </li></ul><ul><li>What does intensity refer to? </li>...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Answer </li></ul><ul><li>Intensity refers to how hard you are ...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Answer  (continued) </li></ul><ul><li>Counting calories and co...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Question </li></ul><ul><li>How can you monitor whether you are...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Answer </li></ul><ul><li>You can take your pulse rate during e...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Question </li></ul><ul><li>What does time refer to? </li></ul>
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Answer </li></ul><ul><li>Time refers to how long you do physic...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Question </li></ul><ul><li>What does type refer to?   </li></ul>
Lesson 4.1:  How Much Physical Activity  Is Enough?   <ul><li>Answer </li></ul><ul><li>Type refers to the specific type of...
Lesson 4.1:  How Much Physical Activity  Is Enough?   <ul><li>Question </li></ul><ul><li>Can you describe what the Physica...
Lesson 4.1:  How Much Physical Activity  Is Enough?   <ul><li>Answer </li></ul><ul><li>The Physical Activity Pyramid  repr...
Lesson 4.1:  How Much Physical Activity  Is Enough?   <ul><li>Why does the Physical Activity Pyramid place “rest or inacti...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Question  </li></ul><ul><li>What is meant by  lifestyle physic...
Lesson 4.1:  How Much Physical Activity  Is Enough?   <ul><li>Answer </li></ul><ul><li>Activities that you can do daily or...
Lesson 4.1:  How Much Physical Activity  Is Enough?   <ul><li>Question </li></ul><ul><li>What is active aerobics? </li></ul>
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Answer </li></ul><ul><li>Active aerobics is associated with ma...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Question </li></ul><ul><li>What are active sports and recreati...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Answer </li></ul><ul><li>Active sport and recreational activit...
Lesson 4.1:  How Much Physical Activity  Is Enough?   <ul><li>Question </li></ul><ul><li>What is meant by  exercise for fl...
Lesson 4.1:  How Much Physical Activity  Is Enough?   <ul><li>Answer </li></ul><ul><li>To build and maintain flexibility, ...
Lesson 4.1:  How Much Physical Activity  Is Enough? <ul><li>Question </li></ul><ul><li>What is meant by  exercise for stre...
Lesson 4.1:  How Much Physical Activity  Is Enough?   <ul><li>Answer </li></ul><ul><li>To develop muscle strength or endur...
Lesson 4.1:  How Much Physical Activity  Is Enough?   <ul><li>Question </li></ul><ul><li>What is meant by  inactivity and ...
Lesson 4.1:  How Much Physical Activity  Is Enough?   <ul><li>Answer </li></ul><ul><li>Not doing regular activity or exerc...
Lesson 4.1:  How Much Physical Activity  Is Enough?   <ul><li>A reasonable goal for a fitness program for most people woul...
Self-Assessment 4: Assessing Your Posture <ul><li>The objective is to learn how to assess your standing posture. </li></ul...
Self-Assessment 4: Assessing Your Posture  <ul><li>Question </li></ul><ul><li>How can a string  hanging with a  weight at ...
Self-Assessment 4: Assessing Your Posture <ul><li>Answer </li></ul><ul><li>Stand by the string </li></ul><ul><li>with the ...
Self-Assessment 4: Assessing Your Posture <ul><li>Question </li></ul><ul><li>What should your partner look for to help you...
Self-Assessment 4: Assessing Your Posture <ul><li>Answer </li></ul><ul><li>When the string is at your side, your partner s...
Self-Assessment 4: Assessing Your Posture <ul><li>Answer  (continued) </li></ul><ul><li>When the string is in the middle o...
Guidelines for Choosing  Physical  Activities
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Less04 1

  1. 1. Lesson 4.1: How Much Physical Activity Is Enough? Self-Assessment 4: Assessing Your Posture Chapter 4: How Much Is Enough?
  2. 2. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Lesson Objectives: </li></ul><ul><li>Name and discuss the three basic principles of exercise. </li></ul><ul><li>Explain how the FITT formula helps you build fitness. </li></ul><ul><li>Explain how to use the Physical Activity Pyramid to plan a physical activity program. </li></ul>
  3. 3. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Question </li></ul><ul><li>What is the principle of overload? </li></ul>
  4. 4. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Answer </li></ul><ul><li>The principle of overload refers to a rule stating that in order to improve fitness you must do more physical activity than normal. </li></ul>
  5. 5. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Question </li></ul><ul><li>What is the principle of progression? </li></ul>
  6. 6. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Answer </li></ul><ul><li>The principle of progression refers to a rule stating that the amount and intensity of activity (overload) needs to be increased gradually. </li></ul><ul><li>You should increase the volume of activity as you continue your exercise program. </li></ul><ul><li>To continue to improve, you must progress to a harder exercise. </li></ul>
  7. 7. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Question </li></ul><ul><li>What is the principle of specificity? </li></ul>
  8. 8. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Answer </li></ul><ul><li>The principle of specificity refers to a rule stating that specific types of activities improve specific types of fitness. </li></ul><ul><li>For example: </li></ul><ul><ul><li>Elite runners train for competition by running. </li></ul></ul><ul><ul><li>Elite swimmers train for competition by swimming. </li></ul></ul><ul><ul><li>Elite cyclists train for competition by cycling. </li></ul></ul>
  9. 9. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Question </li></ul><ul><li>How can the principle of specificity be used to achieve health benefits from physical activity? </li></ul>
  10. 10. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Answer </li></ul><ul><li>Different types of physical activity (running, lifting weights, cycling, swimming) produce different outcomes. </li></ul><ul><li>An overall physical fitness conditioning program should address all types of fitness. </li></ul>
  11. 11. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Question </li></ul><ul><li>What is meant by the threshold of training? </li></ul>
  12. 12. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Answer </li></ul><ul><li>The threshold of training is the minimum amount of overload needed to build fitness. </li></ul><ul><li>If a person does not exercise at his/her training threshold, then improvements in fitness will not occur. </li></ul>
  13. 13. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Question </li></ul><ul><li>What is meant by the target zone and the target ceiling? </li></ul>
  14. 14. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Answer </li></ul><ul><li>The target fitness zone is a term used to describe the best amount of activity for building fitness, above threshold and below target ceiling. (The correct range of physical activity.) </li></ul><ul><li>The target ceiling is a term used to describe a person's upper limit of physical activity. </li></ul>
  15. 15. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Question </li></ul><ul><li>An acronym, FITT, is used to remind you about the basic principles of exercise. What does FITT stand for? </li></ul>
  16. 16. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Answer </li></ul><ul><li>Frequency </li></ul><ul><li>Intensity </li></ul><ul><li>Time </li></ul><ul><li>Type </li></ul>
  17. 17. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Question </li></ul><ul><li>What does frequency refer to? </li></ul>
  18. 18. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Answer </li></ul><ul><li>Frequency refers to how often you do physical activity. </li></ul><ul><li>For physical activity to be beneficial, you must do it several days a week. </li></ul><ul><li>Frequency depends on </li></ul><ul><ul><li>the type of activity you are doing. </li></ul></ul><ul><ul><li>the parts of fitness you want to develop. </li></ul></ul><ul><li>For example, to develop strength you might need to exercise 2-3 days per week. </li></ul>
  19. 19. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Question </li></ul><ul><li>What does intensity refer to? </li></ul>
  20. 20. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Answer </li></ul><ul><li>Intensity refers to how hard you are doing physical activity. </li></ul><ul><li>If the activity you do is too easy, you will not build fitness. </li></ul><ul><li>Vigorous activity might cause injuries if done too early in a training program. </li></ul>
  21. 21. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Answer (continued) </li></ul><ul><li>Counting calories and counting heart rate can be used to determine the intensity of activity needed for building cardiovascular fitness. </li></ul><ul><li>The amount of weight you can lift reflects the intensity of strength or muscular endurance training. </li></ul><ul><li>Training tip: When your body adapts to your exercise load, you should increase the load slightly. </li></ul>
  22. 22. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Question </li></ul><ul><li>How can you monitor whether you are exercising at an appropriate level of intensity (the target zone)? </li></ul>
  23. 23. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Answer </li></ul><ul><li>You can take your pulse rate during exercise (count the number of beats you feel for 15 seconds and multiply by 4). </li></ul><ul><li>You can check this value against the threshold values in your chart attached. </li></ul>
  24. 24. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Question </li></ul><ul><li>What does time refer to? </li></ul>
  25. 25. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Answer </li></ul><ul><li>Time refers to how long you do physical activity. </li></ul><ul><li>The length of time you should do physical activity depends on </li></ul><ul><ul><li>the type of activity. </li></ul></ul><ul><ul><li>the part of fitness you want to develop . </li></ul></ul><ul><li>To build flexibility, stretch for 15 seconds or more for each muscle group. </li></ul><ul><li>To build cardiovascular fitness, be active continuously for a minimum of 20 minutes. </li></ul><ul><li>To build muscular fitness, do appropriate reps and sets. </li></ul>
  26. 26. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Question </li></ul><ul><li>What does type refer to? </li></ul>
  27. 27. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Answer </li></ul><ul><li>Type refers to the specific type of activity you do to get the benefit you want. </li></ul><ul><li>For example, the type of activity you use to build cardiovascular fitness is different from the type of activity to build strength or flexibility. </li></ul>
  28. 28. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Question </li></ul><ul><li>Can you describe what the Physical Activity Pyramid is designed to do? </li></ul>
  29. 29. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Answer </li></ul><ul><li>The Physical Activity Pyramid represents the kinds and amounts of physical activity that people should do to remain fit and healthy. </li></ul>
  30. 30. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Why does the Physical Activity Pyramid place “rest or inactivity” at the top? </li></ul><ul><li>Proper rest is important to health and wellness. Each of us needs time to relax in whatever way we choose to recover from daily stress and to prepare for challenges ahead. </li></ul>
  31. 31. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Question </li></ul><ul><li>What is meant by lifestyle physical activities ? </li></ul>
  32. 32. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Answer </li></ul><ul><li>Activities that you can do daily or nearly every day – on your own, or with someone else. </li></ul><ul><li>Examples include walking, jogging, cycling, hiking, and involvement in other outdoor recreational activities. </li></ul>
  33. 33. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Question </li></ul><ul><li>What is active aerobics? </li></ul>
  34. 34. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Answer </li></ul><ul><li>Active aerobics is associated with many health and wellness benefits. </li></ul><ul><li>Active aerobics benefits cardiovascular fitness and body composition. </li></ul><ul><li>You should perform aerobic activity 3 to 6 times a week. </li></ul>
  35. 35. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Question </li></ul><ul><li>What are active sports and recreation? </li></ul>
  36. 36. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Answer </li></ul><ul><li>Active sport and recreational activities are associated with many health and wellness benefits. </li></ul><ul><li>They are helpful in maintaining many parts of fitness and in building skills. </li></ul><ul><li>You can substitute active sport or recreational activity for some of the aerobic activities. </li></ul>
  37. 37. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Question </li></ul><ul><li>What is meant by exercise for flexibility ? </li></ul>
  38. 38. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Answer </li></ul><ul><li>To build and maintain flexibility, you should perform flexibility exercises at least three days per week. </li></ul><ul><li>This will build flexibility, benefit performance and posture, and reduce injury risk. </li></ul>
  39. 39. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Question </li></ul><ul><li>What is meant by exercise for strength and muscular endurance ? </li></ul>
  40. 40. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Answer </li></ul><ul><li>To develop muscle strength or endurance, you must exercise at least two days a week. </li></ul><ul><li>The type of exercise would be resistance training (or weight training). </li></ul><ul><li>Good strength and muscular endurance results in better performance, improved body appearance, a healthier back, good posture, and stronger bones. </li></ul>
  41. 41. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Question </li></ul><ul><li>What is meant by inactivity and sedentary living ? </li></ul>
  42. 42. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>Answer </li></ul><ul><li>Not doing regular activity or exercise (bad/good). </li></ul><ul><ul><li>We need to take time to recover from daily stresses. </li></ul></ul><ul><ul><li>Periods of rest and sleep are important. </li></ul></ul><ul><ul><li>Studying, reading, and even watching television can help. </li></ul></ul>
  43. 43. Lesson 4.1: How Much Physical Activity Is Enough? <ul><li>A reasonable goal for a fitness program for most people would be </li></ul><ul><li>Good ratings in all health-related categories. </li></ul>
  44. 44. Self-Assessment 4: Assessing Your Posture <ul><li>The objective is to learn how to assess your standing posture. </li></ul><ul><li>SW 4-1: Assessing your Posture </li></ul>
  45. 45. Self-Assessment 4: Assessing Your Posture <ul><li>Question </li></ul><ul><li>How can a string hanging with a weight at the bottom be used to test your posture? </li></ul>
  46. 46. Self-Assessment 4: Assessing Your Posture <ul><li>Answer </li></ul><ul><li>Stand by the string </li></ul><ul><li>with the string by your side so that it aligns with your ankle. </li></ul><ul><li>with the string at your back so that it aligns with the middle of your back. </li></ul>
  47. 47. Self-Assessment 4: Assessing Your Posture <ul><li>Question </li></ul><ul><li>What should your partner look for to help you assess your posture? </li></ul>
  48. 48. Self-Assessment 4: Assessing Your Posture <ul><li>Answer </li></ul><ul><li>When the string is at your side, your partner should look at: </li></ul><ul><ul><li>The head: Ear in front of line. </li></ul></ul><ul><ul><li>The shoulder: Are shoulders rounded, are tips of shoulders in front of line? </li></ul></ul><ul><ul><li>The upper back: Does the upper back slump out in a hump? </li></ul></ul><ul><ul><li>The lower back: Does the lower back have excessive arch? </li></ul></ul><ul><ul><li>The abdomen: Does it protrude? </li></ul></ul><ul><ul><li>The knees: Are they bent backward? </li></ul></ul>
  49. 49. Self-Assessment 4: Assessing Your Posture <ul><li>Answer (continued) </li></ul><ul><li>When the string is in the middle of your back, your partner should look at: </li></ul><ul><ul><li>The head: Is more than one half of the head on one side of the string? </li></ul></ul><ul><ul><li>The shoulders: Is either shoulder higher than the other? </li></ul></ul><ul><ul><li>The hips: Is either hip higher than the other? </li></ul></ul>
  50. 50. Guidelines for Choosing Physical Activities
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