John T. LewisGrade 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

Do cardio for cardio improvement

Do strength training for strength improvement

Do flexibility training for flexibility improvement

The benefits of overload last only as long as overload continues

Don’t Stop!!!

As you get fitterbenefits will plateau.

If activity is overdone performance may actually decrease

What is

The F I T

Formula?

The F I T Formula

The Acronym FITrefers to the three important

variables for applying the overload principle.

•Frequency

•Intensity

•Time

The F I T Formula

•Frequency

Physical activity must beperformed regularly to be effective.

Exercise at least 3 days a week

The F I T Formula

•Intensity

Physical activity must be intense enoughto 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 Target Zone ?

What is

The Threshold of Training

Minimum amount of activity (F, I, &T) necessary to produce benefits.

The level of activity greaterthan the threshold of training and belowthe point of counterproductive exercise

is referred to as

The Target Zone

The Target Zone

Physical Activity Pyramid Facts

•Derived from the Food Guide Pyramid

•Has four levels

•The Physical Activity Pyramid classifies activities by type and associated benefits

What are the four levels of the Physical Activity Pyramid?

Level Level OneOne

Level FourLevel Four

Level TwoLevel Two

Level ThreeLevel Three

Lifetime Activities

Active aerobics, sports and recreation

Flexibility and Muscle fitness exercises

Rest/Inactivity

Physical Activity Pyramid

Lifestyle activitiesLifestyle activities

Everyday lifestyles can contribute significantly to good health, fitness, and wellness.

Walk to the store

Do yard work

Take the stairs

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

Aerobics

Basketball

Get at least 3 days a week of level two activities

Racquetball

Jogging

Physical Activity Pyramid

Flexibility and Muscle fitness exercises

These activities are important to promoteflexibility 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.

Reading

PlayStation

Watching TV

Listen to music

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

•Plan ahead

•Level 3 activity is beneficial even if you limited in activities from other levels

Physical Activity Pyramid

In the last week, how many days did youperform 30+ minutes of lifestyle activities?

In the last week, how many days didyou perform 20+ minutes of active

aerobics,sports, or recreation?

In the last week, how many days didYou do stretchingexercises for flexibility?

In the last week, how many days didYou do exercises for muscle strength and endurance?

Are you satisfied with your activity?

How did you do?

Important points forImportant points forTeens to rememberTeens to remember

when participating inwhen participating inPhysical ActivityPhysical Activity..

RememberRemember

•Before beginning a strength program, a teen Before beginning a strength program, a teen should have a physical exam.should have a physical exam.

•Teens should follow directions of coach or P.E. Teens should follow directions of coach or P.E. teacher.teacher.

•Student-teacher ration should be no greater than Student-teacher ration should be no greater than 10 to 1.10 to 1.

•Strength training should be less than 20% of Strength training should be less than 20% of overall trainingoverall training

Also RememberAlso Remember

•Teens should receive instruction regarding correct liftingTeens should receive instruction regarding correct liftingtechnique,training guidelines, and spotting procedures.technique,training guidelines, and spotting procedures.

•Emphasis should be placed on technique and Emphasis should be placed on technique and range of motion as opposed to weight.range of motion as opposed to weight.

•Teens should only use appropriately sized equipment.Teens should only use appropriately sized equipment.

•No maximum lifts are allowed prior to reaching physical No maximum lifts are allowed prior to reaching physical and skeletal maturity.and skeletal maturity.

1.1. Microsoft Clip ArtMicrosoft Clip Art2.2. Corbin, Charles et al. Corbin, Charles et al. Concepts of Fitness and Wellness. New Concepts of Fitness and Wellness. New

York 2004York 2004