Transcript Lecture 6

How Much
Physical Activity
is Enough???
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.
What percentage of Americans participate in
the recommended amount of physical
activity?
A.
B.
C.
D.
20%
45%
55%
63%
Training Principles
 Overload
 Progression
 Specificity
 Reversibility
 Dose-Response
 Rest
& Recover
 Diminished
returns
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.
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.
FIT Formula
Frequency (How Often)
Intensity (How Hard)
Time (How Long)
Type (Kind of Activity)
Physical Activity Target Zone
Too Much
Target Zone
Amount of
activity
Optimal Level
Threshold of training
“Normal Activity”
Inactivity
Not Enough
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