principles of physical activity.pptx

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1. PRINCIPLES OF PHYSICAL ACTIVITY

2. PRINCIPLES OF PHYSICAL ACTIVITY OVERLOAD PRINCIPLE-this is the basic principle that indicates doing “more than normal” for improvement to happen. In order for the muscles to get stronger, additional load must be added and greater load exerted than what was used to.

3. PRINCIPLES OF PROGRESSION-It is gradual increase in exerting effort or load that is done not too slowly, nor too rapidly.It can aids safe and effective results.

4. PRINCIPLES OF SPECIFITY- this suggest that overloading must specifically train desire body part to improve.Use appropriate type of exercise that directly improves your target muscles.

5. PRINCIPLE OF REVERSIBILTY- development of muscles will take place if regular movement and execution is done and if activity ceases, it will be reversed.

6. FREQUENCY - REFERS TO THE NUMBER OF TIMES AN ACTIVITY IS DONE.

7. INTENSITY - REFERS TO AS THE MAGNITUDE OF EFFORT REQUIRED TO PERFORMED. P.A SHOULD BE DONE IN 60-80 % INTENSITY (KARVONEN’S FORMULA)

8. HOW TO DETERMINE INTENSITY LEVEL TARGET? COMPUTING THR(TARGET HEART RATE) AGE: RHR:60 MHR:

9. 1.MAXIMUM HEART RATE FORMULA:MHR-AGE Given: age-15 RHR-60 mhr-220 mhr-205

10. 1. MHR=MHR-AGE 220-15 205

11. 2.HEART RATE RESERVE FORMULA:HRR =MHR-RHR =205-60 =145

12. 3.TAKE 60% AND 80% OF YOUR HRR 60% X HRR=60%X145=87 80% X HRR= 80%X145=116 4. ADD HRR TO RHR TO OBTAIN THE TARGET HEART RATE(THR) 60%HRR+RHR 87+60=147 80%HRR+RHR 116+ 60=176

13. THEREFORE YOUR TARGET HEART HEART IS 146-176 BEAT PER MINUTE. -WHEN PERFORMING PHYSICAL ACTIVITIES, YOUR HEART RATE IS WITHIN THE NORMAL RANGE THEREFORE YOU HAVE TO SELECT MODERATE TO VIGOROUS ACTIVITY THAT WILL MAKE YOUR HEART PUMP WITHIN THR OH FROM 147-176 BPM.

14. TIME - THE DURATION OR LENGTH OF SESSION OF A PHYSICAL ACTIVITY.IT IS RALATED TO INTENSITY SINCE MORE THE INTENSE A WORK IS DONE. THE SHORTER TIME IT IS PERFORMED.

15. TYPE - TO ATTAIN A HIGHER LEVEL OF FITNESS LEVEL, SELECT THE TYPE OF P.A THAT CHALLENGES THE BODY TO ACCEPT AN INCREASE IN WORK AND ANSWERS YOUR NEED.

16. ACTIVITY: COMPUTE FOR YOUR TARGET HEART RATE USING THE GIVEN FORMULA