Transcript Fitness Principles - Murray State University

Definitions
• Physical Fitness is a product an outcome
of how “in shape” we are. Fitness is a
result of training the body.
• Physical activity is a process. It is the
“doing” of activity.
Definition for Children
• P. A. is movement of the body, arms and
legs. Discuss swinging versus riding bike
• Defined as any bodily movement produced
by skeletal muscles that results in energy
expenditure (weight bearing)
• Transportation, Daily Living or Chores,
Occupational, Recreation and Sport.
Fitness Principles
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F. I. T.
F = Frequency
I = Intensity
T = Time
T = Type
Can vary depending on the
purpose
F. I. T.T. Principle
• For Cardiovascular
Fitness
• F = 3 to 4 times per
week
• I = 60 to 89 % Vo2
– Moderate to Vigorous
– 4 – 9 MET levels
• T = 20 minutes
(minimum)
• For weight loss - LSD
• F = most if not all days
of week
• Any intensity
• Regularity & length of
time is better (30
minutes is better than
20 minutes, 45
minutes is better than
30 minutes, etc.
F.I.T. continued
• For weight control
• Eat right – can not eat
sweets or lots of
fattening foods
without using up the
calories.
• Maintain healthy
levels of physical
activity consistently
through a lifetime.
• For Training
Purposes
• Overload Principle &
• Specificity of Exercise
Minimum time to see appreciable
gains in …
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Cardio
Muscle Strength
Muscle Endurance
Body Composition
Flexibility
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6 to 8 weeks
6 to 8 weeks
6 to 8 weeks
6 to 8 weeks or longer
2 weeks can see
changes
Healthy Physical Activity Levels
• Research indicates for appreciable health
benefits and reduced risk of catastrophic
diseases such as:
• Heart Disease
• High Blood Pressure
• Diabetes Mellitus and some cancer such
as…
• Colon
Recommended Minimum Levels of
Physical Activity
• Lifestyle Approach – common and
structured activities count
• F = Most if not all days of the week
• I = Intensity level varies with activity and
time and makes it more “doable”.
• T = 30 minutes at a time – intermittent
intervals of 8 – 10 minutes count
• http://www.cdc.gov/nccdphp/sgr/intro.htm
Physical Activity for Children
• F = Daily
• I = Does not matter
• T = 60 minutes up to
several hours per day
Moderate to Vigorous
• For Children
• Walk and talk but not
sing
• Any activity that is
hard enough to make
you get tired, breathe
harder, or faster than
normal, or make you
sweat.
• For Adults
• A brisk walk of 3 to 4
mph or a 20 to 15
minute walk for each
mile.
Training Principles
• Overload
• Specificity of Exercise