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Worksheet 4: Lifestyle Physical Activityand Positive Attitudesworksheet 4 Activities for a Lifetime Choices From the PyramidLesson Objectives:Describe various types of lifestyle physicalActivities found on the Physical Activity Pyramid.Describe the FITT formula for lifestylephysical activities.
Activities for a Lifetime—THE PHYSICAL ACTIVITY PYRAMIDThe six parts of thePhysical Activity pyramid are?
Activities for a Lifetime—THE PHYSICAL ACTIVITY PYRAMIDWhat are examples of lifestyle physicalactivities that can be done at homeOr work?
Activities for a Lifetime—Choices From the PyramidAnswer Housework—vacuuming, cleaning Yard work—raking the leaves, mowing thelawn, or shoveling snow Walking and climbing the stairs(rather than taking an elevator).
Activities for a Lifetime—THE PHYSICAL ACTIVITY PYRAMIDCan some sporting events be classifiedas lifetime physical activities?
Activities for a Lifetime—Choices From the PyramidAnswer Yes – sports like golf, tennis, andracquetball can be termed lifestyleactivities. The sports can be started whenyoung. They can be continued for life.
Activities for a Lifetime—Choices From the PyramidQuestionWhere are lifestyle physical activities placed on thePhysical Activity Pyramid? Why?
Activities for a Lifetime—Choices From the PyramidAnswerLifestyle activities are placed at thebase of the Pyramid because they are important for health,and anybody can do them on adaily basis.
Activities for a Lifetime—Choices From the PyramidQuestionHow much lifestyle physical activity isrecommended?
Activities for a Lifetime—Choices From the PyramidAnswer All teens should do 30 minutes of moderatephysical activity on most days of the week. Doing more than 30 minutes of moderate activityeach day is even better. It is best to get your 30 minutes in bouts oractivity sessions lasting at least 10 minutes inlength.
Activities for a Lifetime—Choices From the Pyramid What distinguishes aerobic activity fromlifestyle activities?
Activities for a Lifetime—Choices From the Pyramid Aerobic activities are fun and get the heartrate into the target zone. Activities at thislevel are more intense than lifestyleactivities. They are especially good forbuilding cardiovascular fitness.
Activities for a Lifetime—Choices From the PyramidQuestionHow much Active aerobics or active sport physicalactivity is recommended?
Activities for a Lifetime—THE PHYSICAL ACTIVITY PYRAMIDActive Aerobics or Active Sports andRecreation need to be played3 to 5 times per week.
Activities for a Lifetime—Choices From the PyramidQuestionHow much Flexibility is recommended?
Activities for a Lifetime—THE PHYSICAL ACTIVITY PYRAMIDFlexibility exercise should be donedaily, especially just prior toworkouts and after as well.
Activities for a Lifetime—Choices From the PyramidQuestionHow much Strength training is recommended?
Activities for a Lifetime—THE PHYSICAL ACTIVITY PYRAMIDStrength training should be donetwice a week, either to developmuscular strength or endurance.
Activities for a Lifetime—Choices From the PyramidQuestionHow much Rest is recommended?
Activities for a Lifetime—THE PHYSICAL ACTIVITY PYRAMIDRest from all or any physical activityshould be no more thantwo days a week.
Activities for a Lifetime—FITT Choices From the PyramidSet goals (short-term and long-term) see.1.6Warm-up: stretching, light jog, calisthenicsWorkout : Calculate FITT formulaFrequency: (How Often)(daily to 3-5 times per week)Intensity: (How Hard do we work) e.g., 50-85% ofmaximal heart rate-Training thresholdTime: (How long to exercise to cause training effect)Type: (What type of exercise or training)Cool-down: stretching, light jog, calisthenics
FITT prescription forLifestyle Activities Daily, moderate, 30 minutes, life activities.Aerobic activity or Sports workouts 3 to 5 days/week, intense, 30mins. plus, Cardio or sportsFlexibility Daily, 30 secs per stretch, point of tightness, static orpartner assisted.Muscular strength or endurance workouts 2 to 3 a week, overloadwith 3 sets of 10, 1 lift for each muscle group, weight machines.Rest no more than 2 days/week, or recovery time- 1 min betweensets, or walk/Jog/run cardio workouts.
REVIEWWhat is the FITT prescription for1) Lifestyle Activities?2) Aerobic activity or Sports workouts?3) Flexibility ?4) Muscular strength or endurance workouts?5) Rest?
Muscular strength or endurance workouts 2 to 3 a week, overload with 3 sets of 10, 1 lift for each muscle group, weight machines. Rest no more than 2 days/week, or recovery time- 1 min between sets, or walk/Jog/run cardio workouts.
