How Much Physical Activity is Enough???

1. How Much Physical Activity is Enough???

2. General Physical Activity Recommendations “Every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week”. Surgeon General’s Report on Physical Activity and Health The level of activity recommended in this guideline can be achieved by incorporating lifestyle physical activity throughout the day.

3. What percentage of Americans participate in the recommended amount of physical activity? • 20% • 45% • 55% • 63%

4. Training Principles • Overload • Progression • Specificity • Reversibility • Dose-Response • Rest & Recover • Diminished returns

5. Training Principles • Overload: “Doing more than normal”. In order to see benefits the system must be overloaded • Progression: The overload needs to progress slowly. • Specificity: Gains are specific to the types of activities you choose.

6. Training Principles • Reversibility: Overload principle in reverse, “you have to use it or lose it” • Dose Response: Understanding how much in comparison to return rate. • Diminished Returns: The rate of improvement decreases with higher level of fitness. • Rest & Recovery: Adequate recovery is needed in order to see improvement.

7. F I T FIT Formula Frequency (How Often) Intensity (How Hard) Time (How Long) Type (Kind of Activity) T

8. Physical Activity Target Zone Too Much Target Zone Optimal Level Amount of activity Threshold of training Not Enough “Normal Activity” Inactivity

10. Principles from the Activity Pyramid • No single activity provides all the benefits • In some cases, one type of activity can substitute for others • Something is better than nothing • Studies show the most benefits occur with an increase from low to moderate PA than from mod to vigorous