Lesson Activity 4: Exercise for Fitness

In 1968, Cooper applied these aerobic physical activity programs to groups of people
that suffered from cardiovascular diseases.
Blanks says Tae Bo not only works on the upper body (arms, chest, shoulders) and
lower body (thighs, buns), but the core muscles (abs, spinal erectors, oblique) too. One
of the goals of Tae Bo was to increase functional strength, which Blanks described as
the type of strength used on a daily basis.
a combination of martial arts and boxing with some dance moves mixed in
All the individual letters of “Tae Bo” have an important meaning:
TOTAL COMMITMENT TO WHATEVER YOU DO
AWARENESS OF YOURSELF AND THE WORLD
EXCELLENCE as your GOAL OF ANYTHING YOU DO
BODY FORCE OF TOTAL CHANGE
OBEDIENCE TO YOUR WILL AND YOUR TRUE DESIRE FOR CHANGE
The first Tae Bo® fitness workout video was released in 1998. This revolutionizing
workout, combined martial arts, boxing, and elements of dance, set to fast pace music
to form this intense cardio workout, which quickly became an international
phenomenon.
Unlike most fitness crazes today, Tae Bo® has a humbling beginning that was created
in Billy’s basement. It was there that Billy put the “Rocky” theme song on and began
working out. Billy then realized how much energy he was given by something as simple
as adding music to his workout. Amazed by this, Billy began looking into other forms of
movements that incorporated music, including taking ballet. Ballet improved Billy’s
coordination, flexibility, and taught him how to count musical beats. From there, he
began choreographing karate and boxing techniques to music.
OTHER EXAMPLES
CALISTHENICS -- “BODY WEIGHTS”
Basic body movements done without gym equipment and at a medium aerobic pace.
Examples include lunges, sit-ups, push-ups and pull-ups.
HIGH INTENSITY INTERVAL TRAINING (HIIT)

Includes repetitions of short bursts of high-intensity exercise followed by low-intensity

exercises or rest periods.
BOOT CAMPS
Timed-based, high-intensity circuits that combine aerobic and resistance exercises.

BALANCE & STABILITY

Strengthens muscles and improves body coordination. Examples include Pilates, tai chi
poses and core-strengthening exercises.
PRINCIPLES OF EXERCISE
INDIVIDUALITY
● PEOPLE ARE DIFFERENT AND THEIR EXERCISE NEEDS VARY – A
PRESCRIPTION MUST TAKE THIS INTO ACCOUNT

TRAINABILITY

● EACH PERSON RESPONDS DIFFERENTLY TO THE SAME TRAINING

STIMULUS
SPECIFICITY

● TRAINING MUST BE SPECIFIC TO AN INDIVIDUALS GOALS

OVERLOAD
● YOU GET IMPROVEMENTS BY DOING A BIT MORE

PROGRESSIVE OVERLOAD
● GET IMPROVEMENTS BY DOING A BIT MORE EACH TIME

VARIETY
● FOR OPTIMAL ADAPTATION AND TO AVOID STAGNATION, OVERUSE, AND
INJURY.THE EXERCISE STIMULUS MUST BE VARIED

REST
● REST TO GET THE BEST OUT OF YOUR EXERCISE, NOT TOO LONG AND
NOT TOO LITTLE.

REVERSIBILITY
● ALL BENEFICIAL EFFECTS OF EXERCISE ARE REVERSIBLE IF EXERCISE
CEASES; USE IT OR LOSE IT.
MAINTENANCE
● IT’S EASIER TO KEEP FITNESS THAN TO CREATE IT. TRAIN AS HARD,
STAY REGULAR BUT SHORTEN WORKOUTS TO MAINTAIN A FITNESS
COMPONENT

CEILING
● THERE IS A LAW OF DIMINISHING RETURNS WITH EXERCISE. UNFIT
PEOPLE WILL CHANGE A LOT EARLY ON, THEN LESS AND LESS DESPITE
CONTINUING TO TRAIN HARD.

INTERFERENCE

● YOU CAN’T HAVE IT ALL AT ONCE. AS ALL SYSTEMS ARE RELATED

FATIGUE IN ONE WILL INTERFERE WITH THE RESULTS OF TRAINING IN
ANOTHER

F.I.I.T PRINCIPLE
FITT (FREQUENCY, INTENSITY, TIME, TYPE)

● IN ORDER TO ACHIEVE THE DESIRED OUTCOME THE TRAINING MUST

‘FITT’ THE COMPONENT YOU WISH TO IMPROVE
HEALTH BENEFITS OF EXERCISE