PHED-1006EL Lecture Notes - Lecture 6: Strength Training, Heredity
12 Jun 2018
School
Department
Course
Professor
There is a minimal and optimal amount of physical activity necessary for
developing and maintaining good health, wellness and fitness
-
Principles of Physical Activity
Overload
Do activity greater than normal amounts to improve fitness or health
-
Balance with F.I.T.T. (Frequency, Intensity, Time,
-
Work too hard can lead to injury, burn out; too light= less benefits or plateau
-
Progression
Gradually increase overload to achieve benefits
-
Do not increase overload too slowly or too rapidly (need to adapt to it overtime)
-
Failure to adhere to this principle may result in injury, decrease in activity and
drop-out
-
Specificity
To attain benefits, must overload specifically for that benefit
-
Overload specific to each component of fitness and to each body part
-
Training most effective when it resembles the activity for which you are preparing
Strength- training does little for cardiovascular fitness, although important
-
Flexibility training does little for body composition
-
Reversibility
Overload principle in reverse
-
"use it or lose it"
-
Health and fitness benefits do not last forever; be active!
-
Dose-Response Relationships
The larger the dose, the greater the benefits (response)
-
Moderate amounts of regular activity reduces risk of chronic disease and death
-
More is not always better
-
Rest and Recovery
Allow recuperation after overload
-
Rest needed within intense periods of activity; rest between training sessions or
vary intensity/ "active rest"
-
Failure to rest may lead to overuse injuries, fatigue, reduced performance, less
motivation, burn out
-
Individuality
All people benefit from physical activity- benefits also unique
-
We respond to training at different rates and have different genetic "potential"
-
We all have different goals and impact of goals may differ
-
FIT Formula
F: Frequency (number of days/week)
I: Intensity (how hard; depends on desired benefit)
T: Time (how long; duration)
T: Type
Why FITT?
Frequency: developing fitness requires regular exercise; recovery is important
-
Intensity: fitness benefits occur when person exercises harder than normal
-
Time: fitness benefits occur when you exercise for an extended period of time;
intensity and time are related
-
Type(mode): type of exercise varies with each fitness component, personal
goals and individuality
-
Physical Activity Target Zones: Threshold of Training and Target
Specificity
Each fitness component has its own threshold and target zone
-
Target and threshold levels for achieving health or performance benefits
-
Takes time to gain benefits; be realistic; no quick "results"
-
ACSM/CDC Recommendations
Every adult should accumulate 30 minutes or more of moderate intensity
physical activity on most preferably all, days of the week
-
Principles from the Activity Pyramid
Activities in level 2=2 same health benefits as level 1 and performance benefits
-
Activities recommended at level 1 for those not doing activities from level 2
-
No single activity provides all benefits; no "perfect" activity
-
Something better than nothing; be flexible with levels
-
Physical Activity for Health and Fitness
Canadians agree a healthy lifestyle leads to good health but …
-
Physical activity levels are low
-
1 in every 10 (8%) Canadian children and youth getting 60 minutes of PA every
day
-
1 in 5 (18%) Canadian adults accumulate at least 150 minutes of MVPA
(moderate to vigorous physical activity)/week
-
21% of adults 18-39 meet MVPA guidelines; 17% of 40-59 year olds meet; 13%
of 79 years old meet MVPA guidelines
-
Were not doing enough!
-
Principle of Individuality
Benefits of physical activity vary for each person
-
People are unique; provide opportunities design activity goals accordingly
(heredity, gender, age, lifestyles, fitness and health status, other factors)
-
How much is enough?
Some activity is better than none
-
We cannot "store" benefits
-
Use recommendations that best apply to your specific needs and goals and life
-
Individuality is important
-
Concept 6 (Lecture): How much Physical Activity is
Enough?
Wednesday, September 20, 2017
9:29 AM
Document Summary
Concept 6 (lecture): how much physical activity is. There is a minimal and optimal amount of physical activity necessary for developing and maintaining good health, wellness and fitness. Do activity greater than normal amounts to improve fitness or health. Work too hard can lead to injury, burn out; too light= less benefits or plateau. Do not increase overload too slowly or too rapidly (need to adapt to it overtime) Failure to adhere to this principle may result in injury, decrease in activity and drop-out. To attain benefits, must overload specifically for that benefit. Overload specific to each component of fitness and to each body part. Training most effective when it resembles the activity for which you are preparing. Strength- training does little for cardiovascular fitness, although important. Health and fitness benefits do not last forever; be active! The larger the dose, the greater the benefits (response) Moderate amounts of regular activity reduces risk of chronic disease and death.
