LESSON 2 Flashcards
Any form of large muscle movements, including sports, dance, games, work, lifestyle activities and exercise for fitness.
Physical Activities
Defined as any voluntary bodily movement produced by skeletal muscles that requires energy expenditure.
Physical Activities
WHAT ARE THE PRINCIPLES OF PHYSICAL ACTIVITY
Overload
Specificity
Progression
Reversibility
THIS IS THE MOST BASIC PRINCIPLE THAT INDICATES DOING “MORE THAN NORMAL” FOR IMPROVEMENT TO HAPPEN. IN ORDER FOR THE SKELETAL MUSCLES TO GET STRONGER, ADDITIONAL LOAD MUST BE ADDED AND EXERTS GREATER THAN LOAD THAT WAS USED TO.
Overload
IT IS A GRADUAL INCREASE IN EXERTING EFFORT OR LOAD THAT IS DONE NOT TOO SLOW, NOR TOO RAPIDLY. THIS PRINCIPLE AIDS SAFE AND EFFECTIVE RESULTS.
Progression
THIS SUGGESTS THAT OVERLOADING MUST SPECIFICALLY TRAIN A DESIRED BODY PART FOR IT TO IMPROVE.
Specificity
DEVELOPMENT OF MUSCLES WILL TAKE PLACE IF REGULAR MOVEMENT AND EXECUTION IS DONE, AND IF ACTIVITY CEASES, IT WILL BE REVERSED. THIS SHOWS THAT BENEFIT AND CHANGES ACHIEVED FROM OVERLOAD WILL LAST ONLY IF TRAINING IS CONTINUOUS. THE TRAINING EFFECT IS LOST IF THE TRAINING IS DISCONTINUED
Reversibility
is an acronym that represents frequency, intensity, time and type. It can be prescribed to people to improve health.
FITT principle
FITT acronym
Frequency
Intensity
Time
Type
REFERS TO THE NUMBER OF TIMES A PHYSICAL ACTIVITY IS DONE IN A WEEK.
Frequency
THE RATE AT WHICH THE ACTIVITY IS PERFORMED. IT IS ALSO REFERRED TO AS THE MAGNITUDE OF THE EFFORT REQUIRED TO PERFORM AN ACTIVITY OR EXERCISE. (light, moderate and vigorous)
Intensity
THIS REFERS TO THE FORM/KIND OF EXERCISE YOU UNDERTAKE.
Type
REFERS TO THE DURATION OR THE LENGTH OF SESSION OF A PHYSICAL ACTIVITY.
Time
