John T.

Lewis
Grade Level 12
Overload is necessary to achieve health,
wellness
and fitness benefits of physical activity.

Do more than normal!

 Physical activity should be increased
progressively
for safe and effective results.
Don’t do too little

Don’t do too much

The benefits of physical activity are specific
to the form of activity performed
re ng th im p ro ve ment
re ngth t raining for st
Do st

Do cardio
for cardio
improvem
ent

Do flexibility training for flexibility improvement

 The benefits of overload
last only as long as overload continues

Don’t Stop!!!
 As you get fitter
benefits will plateau.

If activity is overdone
performance may actually decrease
What is

The
FIT
Formula?
 The Acronym FIT
refers to the three important
variables for applying the overload principle.

•Frequency
•Intensity

•Time

The F I T Formula
•Frequency

Physical activity must be

performed regularly to be effective.

Exercise at least 3 days a week

The F I T Formula
•Intensity

Physical activity must be intense enough

to require more exertion (overload)
than normal to produce benefits.

Push Yourself!

The F I T Formula
 •Time

Physical activity must be done for an

adequate length of time to be effective.

Keep it moving!

The F I T Formula
What is

The Target Zone ?

The Threshold of Training

Minimum amount of activity (F, I, &T)

necessary to produce benefits.
 The level of activity greater
than the threshold of training and below
the point of counterproductive exercise
is referred to as

The Target Zone

The Target Zone
 Physical Activity Pyramid Facts

•Derived from the Food Guide Pyramid

•The Physical Activity Pyramid classifies

activities by type and associated benefits

•Has four levels

 What are the four levels of
the Physical Activity Pyramid?

Level Four Rest/Inactivity

Level Three Flexibility and

Muscle fitness exercises

Level Two Active aerobics, sports

and recreation

Level One Lifetime Activities

 Physical Activity Pyramid

Lifestyle activities

Everyday lifestyles can contribute significantly

to good health, fitness, and wellness.
Walk to
the stor
e
t h e stairs
Take

Do yard work

Get at least 30 minutes a day of level one activities

 Physical Activity Pyramid

Active aerobics, sports and recreation

Activities that can be performed for a relatively long

period of time and elevates the heart rate significantly.

Biking Bask
etba
ll
u et b all
Racq

g
Aerobics Joggin

Get at least 3 days a week of level two activities

 Physical Activity Pyramid

Flexibility and Muscle fitness exercises

These activities are important to promote

flexibility and muscle strength and endurance.

Get 3-7 days a week of stretching;

2-3 days a week of muscle work.
 Physical Activity Pyramid

Rest/Inactivity

Some time to relax is important to all of us

as well as 8 hours of uninterrupted sleep to recuperate
Listen to music

PlayStation

Reading Watching TV
 Physical Activity Pyramid

More Physical Activity Pyramid facts

 More Physical Activity Pyramid facts

• No single activity provides all of the benefits

•In some cases, some activities can be substituted for another

•Some activity is better than no

activity
•Level 3 activity is beneficial even if you
limited in activities from other levels
•Plan ahead
 Physical Activity Pyramid

Are you satisfied

with your activity?
In the last week, In the last week,
how many days did how many days did
You do stretching You do exercises for muscle
exercises for flexibility? strength and endurance?

In the last week, how many days did

you perform 20+ minutes of active
aerobics,sports, or recreation?

In the last week, how many days did you

perform 30+ minutes of lifestyle activities?

How did you do?

Important points for
Teens to remember
when participating in
Physical Activity.
 Remember

•Before beginning a strength program, a teen

should have a physical exam.

•Teens should follow directions of coach or P.E.

teacher.

•Student-teacher ration should be no greater than

10 to 1.

•Strength training should be less than 20% of

overall training
 Also Remember

•Teens should receive instruction regarding correct lifting

technique,training guidelines, and spotting procedures.

•Emphasis should be placed on technique and

range of motion as opposed to weight.

•Teens should only use appropriately sized equipment.

•No maximum lifts are allowed prior to reaching physical

and skeletal maturity.
1. Microsoft Clip Art
2. Corbin, Charles et al. Concepts of Fitness and Wellness. New
York 2004