Personal Health- Physical activity for fitness and health

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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


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