Lesson 4.1
Fitness Pyramid
By Carone
Fitness
Physical Fitness Pyramid
Physical Activity Pyramid
The Physical Activity
Pyramid serves as a guide to
improve physical fitness. It
uses both formal exercise and
lifestyle changes.
1
Physical Fitness Pyramid
Fitness Lifestyle
The base of the pyramid is to create a
lifestyle of physical fitness. This is
the foundation of a physically fit life.
At first you may have to make a
conscious effort to be physically active.
However, over time being physically
active will become a health habit.
Lifestyle of
Physical Fitness
Physical Fitness Pyramid
Fitness Lifestyle
If you need some ideas to implement
physical activity into your day,
consider the following:
– Travel by foot or by riding a bike.
– Park in the spaces farthest from
the door and walk.
– After dinner,, instead of watching
g
TV, go for a walk.
– Take the stairs rather than the
elevator.
2
Physical Fitness Pyramid
Aerobic Fitness
The second step is to exercise for
aerobic fitness 3-7 times per week.
Participate in aerobic activities like
brisk walking, swimming, biking, or
running. Or begin playing active sports
like basketball, soccer, or racquetball.
Aerobic Fitness
Physical Fitness Pyramid
CDC Recommendations
The CDC recommends that
youth participate in physical
activity for 60 minutes each
day of the week. They
recommend that most of that
time be aerobic activities.
Bone-strengthening aerobic
activities,
ti iti
such
h as jjump rope or
running, are recommended at
least 3 times a week.
3
Physical Fitness Pyramid
Muscular Fitness
The third step is to exercise for
muscular fitness 2-3 times per week.
Muscular Fitness
Begin to build muscular strength and
endurance through weight lifting,
calisthenics, and manual labor.
Physical Fitness Pyramid
Muscular Fitness
Calisthenics are exercises that can be
done with little or no equipment that
can help improve muscular flexibility,
strength, and endurance.
Yoga and Pilates are examples of
workouts that utilize calisthenics.
Implementing a routine of stretching
exercises
i
can also
l h
help
l iimprove your
flexibility.
4
Physical Fitness Pyramid
Reduce Inactivity
Reduce
I
Inactivity
i i
The tip of the pyramid is to reduce
inactivity.
Limit the time you spend sitting
watching TV, playing video games,
surfing the internet, etc. It is
recommended that American teens
limit their time watching TV to 2 hours
or less
l
on school
h ld
days.
Presented
By Carone
Fitness
5