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Concept 4: How Much Physical Activity is Enough?
Concept 4: How Much Physical Activity Is Enough?
The Principles of Physical Activity: The Facts
- Overload is necessary to achieve health, wellness, and fitness benefits
of physical activity.
- Physical activity should be increased progressively for safe and effective
- The benefits of physical activity are specific to the form of activity performed.
- The benefits achieved from overload last only as long as overload continues.
- Beginners may find improvements in health, wellness, and fitness to come
more quickly than those who already possess good health, wellness, and fitness.
- The acronym FIT can help you remember the three important variables for
applying the overload principle and its corollaries.
- The type of physical activity you do is often considered to be part of the
- The threshold of training and target zone concepts help you use the FIT
- It takes time for FIT formula physical activity to produce health, wellness,
and fitness benefits.
The Physical Activity Pyramid: The Facts
- The Physical Activity Pyramid classifies activities by type and associated
- Lifestyle activities are at the base of the physical activity pyramid.
- Active aerobics and active sports and recreation are at the second level
of the pyramid.
- Flexibility and muscle fitness exercises are at level 3 of the pyramid.
- Some rest is necessary, but long periods of inactivity are discouraged.
- There are some important guidelines that should be considered when using
the physical activity pyramid:
- No single activity provides all of the benefits.
- In some cases, one type of activity can substitute for another.
- Something is better than nothing.
- Activities from Level 3 are useful even if you are limited in performing
activities at other levels.
- Good planning will allow you to schedule activities from all levels in a
reasonable amount of time.
The Facts About Physical Activity Patterns
- The proportion of adults meeting national health goals varies with activity
type and gender.
- The proportion of adults meeting national health goals varies based on a
variety of characteristics.
Strategies for Action: The Facts
- A self-assessment of your current activity at each level of the pyramid
can help you determine future activity goals.
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