Personal Health- Physical activity for fitness and health
Describe the frequency part of FITT
For health and wellness benefits- Low intensity, 5-7 days/week For fitness benefits- Moderate intensity 3-5 days/week For performance benefits- moderate to high intensity 5-6 days/week
What is the FITT principle?
Frequency Intensity Time Type
What intensity should be used for performance benefits? What % max HR?
High intensity- 90-100% max HR
What intensity should be used for health and wellness benefits?
Low intensity- 50-60% max HR
What intensity should be used for fitness benefits? What % max HR?
Moderate intensity- 70-85% max HR
Describe the heart rate reserve (karvonens method)
Need to know maximum heart rate and resting heart rate HRR = MHR - RHR
Describe the Time part of FITT
Time spent exercising is directly related to the intensity; lower intensity means longer duration for benefits to occur
What is physical activity?
any body movement carried out by the skeletal muscles and requiring energy
What is health related fitness?
includes cardiorespiratory endurance, muscular strength and endurance, flexibility, body composition
Describe the intensity part of FITT
most important part of FITT used to find specified HR zone
How many minutes of intense- moderate physical activity should an individual get per week?
150 minutes
How many times should an individual strength train per week?
2 days
What is the ratio for overweight Canadians?
2/3 overweight
What is the time and intensity requirements for performance benefits?
20- 2 hours depending on intensity
What is the time and intensity requirements for fitness benefits?
20-60 minutes at 70-85% max HR
How do you find your Age predicted maximum heart rate (APMHR)?
220-age
What is the time and intensity requirements for health and wellness benefits?
30-60 minutes 50-60% max HR
What is exercise?
planned, structured, repetitive movement of the body intended to improve or maintain physical fitness
Describe the Type part of FITT
Any activity that uses large muscle masses in a steady continuous manner
Define physical fitness
Body's ability to respond or adapt to demands and stress of physical effort
What are the methods for monitoring heart rate?
Age predicted maximum heart rate Heart rate reserve (Karvonens method) Borg Scale of Perceived Exertion
What are the two anaerobic system? How long will each provide energy?
Alactic-15 seconds Lactic- 3 minutes
