HOW MUCH EXERCISE IS ENOUGH?

PART 2

FREQUENCY

Frequency refers to how often a person exercises. You must exercise often enough to build fitness. For exercise to be beneficial, you need to exercise at least three times a week A person exercising only one day a week will not improve in fitness and will probably be very sore and stiff after that one day of activity.

INTENSITY

Intensity refers to how hard a person exercises. Exercising too easily or not enough will not improve your fitness. In fact, your fitness might even decrease. Extreme, vigorous exercise can be harmful, especially if you have not exercised regularly or if you are not in good health. In addition, too much exercise can make you sore and increase your risk of injury.

TIME

Time refers to how long a person exercises. Exercise in your target heart rate zone at least 15 to 30 minutes at one time to improve fitness. Most parts of fitness are not improved by exercising for only a few minutes several times per day. Benefits come from a gradual increase in the time spent exercising.

PRINCIPLE OF SPECIFICITY

The principle of specificity states that you must do specific activities to build specific parts of fitness. An exercise to improve strength may not improve flexibility or agility. A specific type and amount of exercise is needed to develop each of the eleven parts of fitness; each exercise puts different demands on your body.

F I T

______

Part of FitnessFrequencyIntensityTime

CardiovascularThreshold: 3 daysTeens: 135-165Threshold:15 min.

Fitnessper weekbeats per min.Target: 30 min.

Target: 5-6 days

per week

MuscularThreshold: 3 daysLift more weightThreshold:Repeat

Strengthper weekthan you normallyeach exercise 3-8

Target: every otherlift, build slowlytimes

dayTarget: 3 sets of 3

reps. each exercise

Muscular Threshold: 3 daysIncrease numberThreshold: Repeat

Enduranceper weekof times you repeatexercises using only

Target: 5-6 days an exercise, buildcertain body parts for

per weekslowlyone minute.

Target: Several min.

for exercise using

only certain parts.

FlexibilityThreshold: 3 daysStretch musclesThreshold: 10-15 sec.

per weeklonger than usual,stretch and hold

Target: dailydo it slowlyTarget: 3 times repeat

rest muscles between.

Body FatnessThreshold: 3 daysExercise enoughThreshold: 15-30 min.

per weekto burn extra caloriesTarget: 30 min or

Target: dailyand lose weightmore.

Part 2

  1. Define frequency.
  1. Define intensity.
  1. Define time.
  1. Define principle of specificity.
  1. Why is the old saying “no pain, no gain”, completely untrue? What does it mean?