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Chapter 4: How Much Is Enough?. Lesson 4.1: How Much Physical Activity Is Enough? Self-Assessment 4: Assessing Your Posture. Lesson 4.1: How Much Physical Activity Is Enough?. Lesson Objectives: Name and discuss the three basic principles of exercise.

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Chapter 4: How Much Is Enough?

Lesson 4.1: How Much Physical Activity Is Enough?Self-Assessment 4: Assessing Your Posture

lesson 4 1 how much physical activity is enough
Lesson 4.1: How Much Physical Activity Is Enough?

Lesson Objectives:

  • Name and discuss the three basic principles of exercise.
  • Explain how the FITT formula helps you build fitness.
  • Explain how to use the Physical Activity Pyramid to plan a physical activity program.
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Lesson 4.1: How Much Physical Activity Is Enough?

Question

What is the principle of overload?

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Lesson 4.1: How Much Physical Activity Is Enough?

Answer

The principle of overload refers to a rule stating that in order to improve fitness you must do more physical activity than normal.

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Lesson 4.1: How Much Physical Activity Is Enough?

Question

What is the principle of progression?

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Lesson 4.1: How Much Physical Activity Is Enough?

Answer

  • The principle of progression refers to a rule stating that the amount and intensity of activity (overload) needs to be increased gradually.
  • You should increase the volume of activity as you continue your exercise program.
  • To continue to improve, you must progress to a harder exercise.
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Lesson 4.1: How Much Physical Activity Is Enough?

Question

What is the principle of specificity?

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Lesson 4.1: How Much Physical ActivityIs Enough?

Answer

  • Theprinciple of specificityrefers to a rule stating that specific types of activities improve specific types of fitness.
  • For example:
    • Elite runners train for competition by running.
    • Elite swimmers train for competition by swimming.
    • Elite cyclists train for competition by cycling.
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Lesson 4.1: How Much Physical Activity Is Enough?

Question

How can the principle of specificity be used to achieve health benefits from physical activity?

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Lesson 4.1: How Much Physical Activity Is Enough?

Answer

  • Different types of physical activity (running, lifting weights, cycling, swimming) produce different outcomes.
  • An overall physical fitness conditioning program should address all types of fitness.
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Lesson 4.1: How Much Physical Activity Is Enough?

Question

What is meant by the threshold of training?

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Lesson 4.1: How Much Physical Activity Is Enough?

Answer

  • Thethreshold of trainingis the minimum amount of overload needed to build fitness.
  • If a person does not exercise at his/her training threshold, then improvements in fitness will not occur.
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Lesson 4.1: How Much Physical Activity Is Enough?

Question

What is meant by the target zone and the target ceiling?

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Lesson 4.1: How Much Physical Activity Is Enough?

Answer

  • The target zone is a term used to describe the best amount of activity for building fitness, above threshold and below target ceiling.
  • The target ceiling is a term used to describe a person's upper limit of physical activity.
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Lesson 4.1: How Much Physical Activity Is Enough?

Question

An acronym, FITT, is used to remind you about the basic principles of exercise. What does FITT stand for?

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Lesson 4.1: How Much Physical Activity Is Enough?

Question

What does frequency refer to?

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Lesson 4.1: How Much Physical Activity Is Enough?

Answer

  • Frequency refers to how often you do physical activity.
  • For physical activity to be beneficial, you must do it several days a week.
  • Frequency depends on
    • the type of activity you are doing.
    • the parts of fitness you want to develop.
  • For example, to develop strength you might need to exercise 2-3 days per week.
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Lesson 4.1: How Much Physical Activity Is Enough?

Question

What does intensity refer to?

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Lesson 4.1: How Much Physical Activity Is Enough?

Answer

  • Intensity refers to how hard you are doing physical activity.
  • If the activity you do is too easy, you will not build fitness.
  • Vigorous activity might cause injuries if done too early in a training program.
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Lesson 4.1: How Much Physical Activity Is Enough?

Answer (continued)

  • Counting calories and counting heart rate can be used to determine the intensity of activity needed for building cardiovascular fitness.
  • The amount of weight you can lift reflects the intensity of strength or muscular endurance training.
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Lesson 4.1: How Much Physical Activity Is Enough?

Question

How can you monitor whether you are exercising at an appropriate level of intensity (the target zone)?

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Lesson 4.1: How Much Physical Activity Is Enough?

Answer

  • You can take your pulse rate during exercise (count the number of beats you feel for 15 seconds and multiply by 4).
  • You can check this value against the threshold values in your workbook.
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Lesson 4.1: How Much Physical Activity Is Enough?

Answer

  • Time refers to how long you do physical activity.
  • The length of time you should do physical activity depends on
    • the type of activity.
    • the part of fitness you want to develop.
  • To build flexibility, stretch for 15 seconds or more for each muscle group.
  • To build cardiovascular fitness, be active continuously for a minimum of 20 minutes.
  • To build muscular fitness, do appropriate reps and sets.
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Lesson 4.1: How Much Physical Activity Is Enough?

Answer

  • Type refers to the specific type of activity you do to get the benefit you want.
  • For example, the type of activity you use to build cardiovascular fitness is different from the type of activity to build strength or flexibility.
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Lesson 4.1: How Much Physical Activity Is Enough?

Question

Can you describe what the Physical Activity Pyramid is designed to do?

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Lesson 4.1: How Much Physical Activity Is Enough?

Answer

The Physical Activity Pyramid represents the kinds and amounts of physical activity that people should do to remain fit and healthy.

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Lesson 4.1: How Much Physical Activity Is Enough?

Question

What is meant by lifestyle physical activities?

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Lesson 4.1: How Much Physical Activity Is Enough?

Answer

  • Activities that you can do daily or nearly every day – on your own, or with someone else.
  • Examples include walking, jogging, cycling, hiking, and involvement in other outdoor recreational activities.
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Lesson 4.1: How Much Physical Activity Is Enough?

Answer

  • Active aerobics is associated with many health and wellness benefits.
  • Active aerobics benefits cardiovascular fitness and body composition.
  • You should perform aerobic activity 3 to 6 times a week.
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Lesson 4.1: How Much Physical Activity Is Enough?

Question

What are active sports and recreation?

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Lesson 4.1: How Much Physical Activity Is Enough?

Answer

  • Active sport and recreational activities are associated with many health and wellness benefits.
  • They are helpful in maintaining many parts of fitness and in building skills.
  • You can substitute active sport or recreational activity for some of the aerobic activities.
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Lesson 4.1: How Much Physical Activity Is Enough?

Question

What is meant by exercise for flexibility?

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Lesson 4.1: How Much Physical Activity Is Enough?

Answer

  • To build and maintain flexibility, you should perform flexibility exercises at least three days per week.
  • This will build flexibility, benefit performance and posture, and reduce injury risk.
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Lesson 4.1: How Much Physical Activity Is Enough?

Question

What is meant by exercise for strength and muscular endurance?

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Lesson 4.1: How Much Physical Activity Is Enough?

Answer

  • To develop muscle strength or endurance, you must exercise at least two days a week.
  • The type of exercise would be resistance training (or weight training).
  • Good strength and muscular endurance results in better performance, improved body appearance, a healthier back, good posture, and stronger bones.
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Lesson 4.1: How Much Physical Activity Is Enough?

Question

What is meant by inactivity and sedentary living?

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Lesson 4.1: How Much Physical Activity Is Enough?

Answer

  • Not doing regular activity or exercise (bad).
  • We need to take time to recover from daily stresses.
  • Periods of rest and sleep are important.
  • Studying, reading, and even watching television can help.
self assessment 4 assessing your posture
Self-Assessment 4: Assessing Your Posture
  • The objective is to learn how to assess your standing posture.
  • Consult your workbook and follow the guidelines for self-assessment in this chapter.
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Self-Assessment 4: Assessing Your Posture

Question

How can a string hanging with a weight at the bottom be used to test your posture?

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Self-Assessment 4: Assessing Your Posture

Answer

Stand by the string

  • with the string by your side so that it aligns with your ankle.
  • with the string at your back so that it aligns with the middle of your back.
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Self-Assessment 4: Assessing Your Posture

Question

What should your partner look for to help you assess your posture?

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Self-Assessment 4: Assessing Your Posture

Answer

  • When the string is at your side, your partner should look at:
    • The head: Ear in front of line.
    • The shoulder: Are shoulders rounded, are tips of shoulders in front of line?
    • The upper back: Does the upper back slump out in a hump?
    • The lower back: Does the lower back have excessive arch?
    • The abdomen: Does it protrude?
    • The knees: Are they bent backward?
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Self-Assessment 4: Assessing Your Posture

Answer (continued)

  • When the string is in the middle of your back, your partner should look at:
    • The head: Is more than one half of the head on one side of the string?
    • The shoulders: Is either shoulder higher than the other?
    • The hips: Is either hip higher than the other?