How Much is Enough?Principles of Physical ActivityOverload PrinciplePrinciple of ProgressionPrinciple of SpecificityPrinciple of ReversibilityBiology of AgingSlide 8Biology of Aging: ArthritisDose-Response RelationshipPowerPoint PresentationBenefits of Moderate and Vigorous ActivityPrinciple of Rest and RecoveryMore is not necessarily better! Principle of Diminishing ReturnsPrinciple of IndividualityPerformance vs. HealthOut with old…Slide 18Lifestyle Physical ActivityAdopting an Active LifestyleAdvantages of Lifestyle ActivitiesExamples of Lifestyle ActivitiesHow To Add Activity into Your Daily LifestyleSo, how much is enough? SummaryFIT FormulaFIT Formula for Lifestyle Physical ActivityActive Aerobics and SportsUpdated Recommendations from ACSM and AHAGuidelines for Substantial Health Benefits (CDC)Understanding Physical Activity GuidelinesMuscular Fitness ExercisesPhysical Activity PyramidFlexibilityPrinciples from the Activity PyramidPedometersWhat About Steps? Is 10,000 the right number?How Many Steps is Enough?Physical Activity Guidelines for ChildrenImportant Child ConceptsSlide 40Slide 41National Health GoalsHow Much is Enough? Nutritional Sciences 1340Introduction to Exercise and FitnessPrinciples of Physical ActivityOverload ________________Specificity________________Dose-Response Relationship___________ _______Rest and Recovery________________Overload Principle•most basic of all principles•doing more than normal is necessary for benefits•muscle must work against a _______ than normal load to get stronger•muscle must be stretched ______ than is normal to increase flexibilityPrinciple of ProgressionOverload should occur in a ________ ___________ rather than in major bursts.Could result in excessive soreness or injury if you fail to adhere to this principle.Most effective training is when sessions become progressively _____ challenging over time.Principle of Specificitymust overload for ____________ what you want to benefitExamples: Strength-training does little for cardiovascular fitness.Flexibility training does little for body composition.Overload is _______ __ ____ _____ ____.Example:Exercise legs  build fitness in legsPrinciple of Reversibilityoverload principle in reverseIf you don’t ___ it, you will _____ it!Some evidence exists that you can maintain health benefits with less physical activity than it took to achieve them.Biology of Aging Starting in their mid-forties, women lose ¼ – pounds of muscle per year, and gain that ⅓much, or more, in fat.Young, active Older, sedentary•Approximately 10 million Americans have osteoporosis — 80 percent of them are women.•One in two women will experience an osteoporosis-related fracture.Biology of Aging•affects more than 20 million Americans — women are more commonly affected than men.•a major reason why so many older adults are sedentary, which in turn results in an increase in joint stiffness and painBiology of Aging: ArthritisDose-Response Relationshipthe more physical activity you perform, the more you benefitThere are exceptions to this rule.Some is better than none!Revised concept of trainingOld concept of trainingAMOUNT OF ACTIVITYHEALTH RISKSome is better than none!Benefits of Moderate and Vigorous ActivityPrinciple of Rest and Recovery•Rest is needed to allow body to adapt to exercise.•Allow time for recovery after overload.•The lack of rest could lead to overuse injuries, fatigue, and reduced performance.Examples:1. Alternate hard/easy days2. Take a day off between bouts of exerciseMore is not necessarily better!Principle of Diminishing ReturnsBENEFITRISKAMOUNT OF ACTIVITYEFFECTPrinciple of IndividualityBenefits of physical activity vary for each person.Individuals have the following unique characteristics:heredity____gender________lifestylescurrent _______ and _______ statusother factorsPerformancePerformancevs.vs.HealthHealthImproving performance requires more physical Improving performance requires more physical activity than the amount needed to obtain health activity than the amount needed to obtain health benefits.benefits.Out with old…My Activity Pyramid(Adults 18-64)Lifestyle Physical Activityprovides important health benefits and promotes weight controlAdopting an Active LifestyleLifestyle activities are the foundation of an active lifestyle.Lifestyle activities include activities of daily living and less intense sports and recreational activities.Should expend more energy than normally expended at rest.Advantages of Lifestyle Activities_________ __________ can be integrated into your daily routine.They are relatively easy to perform, and therefore are popular among adults.They promote metabolic fitness.Examples of Lifestyle Activities________________________________________________________•______________•______________•______________•______________How To Add Activity into Your Daily Lifestylepark farther away in a parking lotwalk/bike to the storetake walk breaks at worktake stairs instead of elevatorsadd in yard workcount housework as activitySo, how much is enough?SummarySome activity is better than none.More activity is not necessarily better.Use the recommendations that best apply to your specific needs and goals.FIT Formula•_________________•_________________•_________________FIT Formula for Lifestyle Physical Activity _____________________________________________________________________________Active Aerobics and Sportsprovides additional health benefits and improved fitnessUpdated Recommendations from ACSM and AHATo promote and maintain health, all healthy adults aged 18–65 years need moderate-intensity aerobic physical activity for a minimum of 30 min on five days each week or vigorous-intensity aerobic activity for a minimum of 20 min on three days each week.…a combination of moderate- and vigorous- intensity activity can be performed to meet this recommendation.Circulation, August 2007To promote and maintain good health and physical independence, adults will benefit from performing activities that maintain or increase muscular strength and endurance for a minimum of two days each week.Guidelines for Substantial Health Benefits (CDC)To promote and maintain health, all healthy adults aged 18–65 years need:____ minutes of moderate-intensity aerobic activity each week, ____