Independent Study Physical Education Principles of Physical Activity 1

Independent Study Independent Study Physical EducationPhysical Education

Principles of Principles of

Physical ActivityPhysical Activity

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Preliminary AssessmentsPreliminary Assessments

Lab InformationLab Information

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Physical Activity PyramidPhysical Activity Pyramid

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Lab 5a InformationLab 5a InformationSelf-Assessment of Physical ActivitySelf-Assessment of Physical Activity

Estimate the number of Estimate the number of days that you have days that you have performed exercisesperformed exercisesfor the 3 lower levelsfor the 3 lower levelsof the pyramid in of the pyramid in the last 2 weeksthe last 2 weeks

Reflect on the consistency and Reflect on the consistency and nature of your activity patternsnature of your activity patterns

LIFESTYLELIFESTYLEPHYSICAL ACTIVITYPHYSICAL ACTIVITY

AEROBIC AEROBIC ACTIVITYACTIVITY

SPORTSSPORTSACTIVITYACTIVITY

FLEXFLEX STRENGTHSTRENGTH

RESTREST

Return to presentation

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Lab 5b InformationLab 5b InformationEstimating Your FitnessEstimating 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 Perform each of the Physical Fitness Activities to better understand each Activities to better understand each component of fitness and help you component of fitness and help you estimate your current fitness levels.estimate your current fitness levels.Do not rely primarily on the results of Do not rely primarily on the results of the activities to make your estimatesthe activities to make your estimates.

Fitness Score from the President’s Challenge Adult Fitness Test.

Adult Fitness TestAdult Fitness Test

To complete your preliminary To complete your preliminary fitness test log on to:fitness test log on to:

http://www.adultfitnesstest.org/dataEntry.aspx

Follow the given guidelines Follow the given guidelines and fitness test setups and and fitness test setups and scoring.scoring.

Enter your initial findings and Enter your initial findings and print out and comment on print out and comment on your scoresyour scores

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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.

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The Components of Physical FitnessThe five components of physical fitness are:

1.Cardiovascular endurance

2.Muscle strength

3.Muscle endurance

4.Flexibility

5.Body composition

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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

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.

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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.

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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.

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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.

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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.

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Body CompositionBody 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.

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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.

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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.

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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.

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5 Components 5 Components BibliographyBibliography

http://www.fitday.com/http://www.fitday.com/fitness-articles/fitness/body-fitness-articles/fitness/body-building/the-5-components-building/the-5-components-

of-physical-fitness.htmlof-physical-fitness.html1919

Section II:Section II:

How Much Physical How Much Physical Activity is Enough?Activity is Enough?

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There is a minimal and an optimal amount of physical activity necessary for developing and maintaining good

health, wellness, and fitness.

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Principles of Physical ActivityPrinciples of Physical Activity

Overload PrincipleOverload Principle

Principle of ProgressionPrinciple of Progression

Principle of SpecificityPrinciple of Specificity

Principle of ReversibilityPrinciple of Reversibility

Dose-Response Dose-Response RelationshipRelationship

Principle of Diminishing Principle of Diminishing ReturnsReturns

Principle of Rest & Principle of Rest & RecoveryRecovery

Principle of “Individuality”Principle of “Individuality”

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Overload PrincipleOverload PrincipleMost basic of all principlesMost basic of all principlesDoing “more than normal” is Doing “more than normal” is necessary for benefitsnecessary for benefitsMuscle must work against a Muscle must work against a greater than normal load to greater than normal load to get strongerget strongerMuscle must be stretched Muscle must be stretched longer than is normal to longer than is normal to increase flexibilityincrease flexibilityLess overload required for Less overload required for health benefits associated health benefits associated with metabolic fitness.with metabolic fitness.

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Principle of ProgressionPrinciple of Progression

Overload should occur in a gradual Overload should occur in a gradual progression rather than in major bursts.progression rather than in major bursts.

Could result in excessive soreness or Could result in excessive soreness or injury if you fail to adhere to this injury if you fail to adhere to this principle.principle.

Most effective training is when sessions Most effective training is when sessions become progressively more challenging become progressively more challenging over time.over time.

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Principle of SpecificityPrinciple of Specificity

Must overload for specifically what you Must overload for specifically what you want to benefit.want to benefit.– Examples: Examples:

Strength-training does little for Strength-training does little for cardiovascular fitness.cardiovascular fitness.Flexibility training does little for body Flexibility training does little for body composition.composition.

Overload is specific to each body part.Overload is specific to each body part.– Example:Example:

Exercise legsExercise legsbuild fitness in legsbuild fitness in legs

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Principle of ReversibilityPrinciple of Reversibility

Overload principle in reverse.Overload principle in reverse.

If you don’t use it, you will lose it!If you don’t use it, you will lose it!

Some evidence exists that you can Some evidence exists that you can maintain health benefits with less maintain health benefits with less physical activity than it took to achieve physical activity than it took to achieve them.them.

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Dose-Response RelationshipDose-Response Relationship

The more physical activity you perform, The more physical activity you perform, the more you benefit.the more you benefit.

There are exceptions to this rule.There are exceptions to this rule.

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Some is Better than None!Some is Better than None!

REVISED REVISED CONCEPT OF CONCEPT OF TRAININGTRAINING

OLD CONCEPT OLD CONCEPT OF TRAININGOF TRAINING

AMOUNT OF ACTIVITYAMOUNT OF ACTIVITY

HEALTHHEALTHRISKRISK

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More is Not Necessarily BetterMore is Not Necessarily BetterPrinciple of Diminishing ReturnsPrinciple of Diminishing Returns

BENEFITBENEFIT

RISKRISK

AMOUNT OF ACTIVITYAMOUNT OF ACTIVITY

EFFECTEFFECT

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Principle of Diminishing Principle of Diminishing ReturnsReturns

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Benefits of Moderate and Benefits of Moderate and Vigorous ActivityVigorous Activity

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Performance vs. HealthPerformance vs. Health

Improving performance requires more Improving performance requires more physical activity than the amount physical activity than the amount needed to obtain health benefits.needed to obtain health benefits.

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HEALTHHEALTH

ACTIVITYACTIVITY

HYPOKINETICHYPOKINETIC

HYPERKINETICHYPERKINETIC

OPTIMAL OPTIMAL AMOUNTAMOUNT

How Much is Enough?How Much is Enough?

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Principle of Rest & RecoveryPrinciple of Rest & RecoveryRest is needed to allow Rest is needed to allow body to adapt to exercise.body to adapt to exercise.

Allow time for recuperation Allow time for recuperation after overload.after overload.

If no rest, could lead to If no rest, could lead to overuse injuries, fatigue, overuse injuries, fatigue, and reduced performance.and reduced performance.

Examples:Examples:– Alternate hard/easy days.Alternate hard/easy days.– Day off between bouts of Day off between bouts of

exercise.exercise.

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Principle of IndividualityPrinciple of Individuality

Benefits of physical activity vary for Benefits of physical activity vary for each person.each person.Individuals have unique characteristicsIndividuals have unique characteristics– HeredityHeredity– AgeAge– GenderGender– EthnicityEthnicity– LifestylesLifestyles– Current fitness and health statusCurrent fitness and health status– Other factorsOther factors

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FIT FormulaFIT Formula

FrequencyFrequency

IntensityIntensity

TimeTime

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Physical Activity Target ZonePhysical Activity Target Zone

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Lifestyle Physical ActivityLifestyle Physical Activity

Provides Provides important important health health benefits and benefits and promotes promotes weight weight controlcontrol

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Active Aerobics & SportsActive Aerobics & Sports

Provides Provides additional additional health benefits health benefits and improved and improved fitness.fitness.

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FlexibilityFlexibility

Promotes full range of motion in joints and decreases risk of injuries and back pain.

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Muscular Fitness ExercisesMuscular Fitness Exercises

Maintains lean Maintains lean body mass and body mass and promotes promotes functional fitness.functional fitness.

Decreases risks Decreases risks of back pain and of back pain and osteoporosis.osteoporosis.

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Principles from the Principles from the Activity PyramidActivity Pyramid

No single activity provides all the No single activity provides all the benefits.benefits.

In some cases, one type of activity can In some cases, one type of activity can substitute for others.substitute for others.

Something is better than nothing.Something is better than nothing.

Activities from level 3 (flexibility and Activities from level 3 (flexibility and resistance exercise) provide benefits resistance exercise) provide benefits that are especially important for elderly.that are especially important for elderly.

Lab 5a info

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Understanding Understanding Physical Activity GuidelinesPhysical Activity Guidelines

There are multiple sets of guidelines.There are multiple sets of guidelines.

Current ACSM/CDC Recommendations:Current ACSM/CDC Recommendations:– ““Every U.S. adult should accumulate 30 min or more of Every U.S. adult should accumulate 30 min or more of

moderate-intensity physical activity on most, preferably all, moderate-intensity physical activity on most, preferably all, days of the week”.days of the week”.=1,000 kcal/week=1,000 kcal/weekhealthhealth

IOM Guideline:IOM Guideline:– 60 min/day60 min/dayhealthy body weighthealthy body weight

Complementary recommendations, Complementary recommendations, emphasizing different goals.emphasizing different goals.

Surgeon General’s Surgeon General’s Report on Physical Report on Physical Activity & Health:Activity & Health:Physical Activity Physical Activity and Health and Health Executive Executive SummarySummary

Web05-4Web05-4

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Different needs for activity.Different needs for activity.NASPE/CDC Guidelines:NASPE/CDC Guidelines:– 60 min to several hours of age-appropriate 60 min to several hours of age-appropriate

physical activity on all, if not most, days of the physical activity on all, if not most, days of the week.week.

Key Principles:Key Principles:– Moderate to vigorous activities.Moderate to vigorous activities.– Majority of time in intermittent activity.Majority of time in intermittent activity.– Minimize periods of inactivity (periods of 2 or Minimize periods of inactivity (periods of 2 or

more hrs)more hrs)

Parents/adults play a major role.Parents/adults play a major role.

Physical Activity Physical Activity Guidelines for ChildrenGuidelines for ChildrenWeb05-5Web05-5

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How Much is Enough?: How Much is Enough?: SummarySummary

Some activity is better than Some activity is better than none.none.

More activity is not More activity is not necessarily better.necessarily better.

Use the recommendations Use the recommendations that best apply to your that best apply to your specific needs and goals.specific needs and goals.

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Preliminary AssessmentsPreliminary Assessments

Lab InformationLab Information

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Lab 5a InformationLab 5a InformationSelf-Assessment of Physical ActivitySelf-Assessment of Physical Activity

Estimate the number of Estimate the number of days that you have days that you have performed exercisesperformed exercisesfor the 3 lower levelsfor the 3 lower levelsof the pyramid in of the pyramid in the last 2 weeksthe last 2 weeks

Reflect on the consistency and Reflect on the consistency and nature of your activity patternsnature of your activity patterns

LIFESTYLELIFESTYLEPHYSICAL ACTIVITYPHYSICAL ACTIVITY

AEROBIC AEROBIC ACTIVITYACTIVITY

SPORTSSPORTSACTIVITYACTIVITY

FLEXFLEX STRENGTHSTRENGTH

RESTREST

Return to presentation

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Lab 5b InformationLab 5b InformationEstimating Your FitnessEstimating 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 Perform each of the Physical Fitness Activities to better understand each Activities to better understand each component of fitness and help you component of fitness and help you estimate your current fitness levels.estimate your current fitness levels.Do not rely primarily on the results of Do not rely primarily on the results of the activities to make your estimatesthe activities to make your estimates.

Fitness Score from the President’s Challenge Adult Fitness Test.

Adult Fitness TestAdult Fitness Test

To complete your preliminary To complete your preliminary fitness test log on to:fitness test log on to:

http://www.adultfitnesstest.org/dataEntry.aspx

Follow the given guidelines Follow the given guidelines and fitness test setups and and fitness test setups and scoring.scoring.

Enter your initial findings and Enter your initial findings and print out and comment on print out and comment on your scoresyour scores

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Documents

Independent Study Physical Education Principles of Physical Activity 1