National Health Goals

Introduction

The Principles of Physical Activity
Overload is necessary to achieve health, wellness, and fitness benefits of physical activity.
Physical activity should be increased progressively for safe and effective results.
The benefits of physical activity are specific to the form of activity performed.
The benefits achieved from overload last only as long as overload continues.
In general, the more physical activity you do the more benefits you receive.
The rate of improvement and gains level off as you become fitter while evidence supports a dose-response effect.
Rest is needed to allow the body to adapt to exercise.
All people benefit from physical activity, but the benefits are unique for each person.

The FIT Formula

• The acronym FIT can help you remember the three important variables for applying the overload principle and its corollaries.
• The threshold of training and target zone concepts help you use the FIT formula.
• It takes time for FIT formula physical activity to produce health, wellness, and fitness benefits, even when the FIT formula is properly applied.

The Physical Activity Pyramid

• The physical activity pyramid classifies activities by type and associated benefits.
• Lifestyle activities are at the base of the physical activity pyramid.
• Active aerobics and sports and recreation are at the second level of the pyramid.
• Flexibility and muscle fitness exercises are at level 3 of the pyramid.
• Long periods of inactivity are discouraged.
• Physical activity from any of the first three levels of the pyramid can help in maintaining a healthy body composition.
• Some important factors should be considered when using the physical activity pyramid.

Understanding Physical Activity Guidelines

• There are multiple sets of guidelines for physical activity, each designed to help you achieve specific benefits.
• Separate activity recommendations have been proposed for children.

Physical Activity Patterns

• The proportion of adults meeting national health goals varies with activity type and gender.
• The proportion of people meeting national health goals varies based on age.
• The proportion of adults meeting national health goals varies based on income, education, and disability status.

Physical Fitness Standards

• Health-based criterion-referenced standards are recommended for rating your fitness.

Strategies for Action

• A self-assessment of your current activity at each level of the pyramid can help you determine future activity goals.
• Self-assessments of physical fitness can help you prepare a fitness profile that can be used in program planning.

Web Resources

Suggested Readings