Learning Self-Asses
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Transcript Learning Self-Asses
Fitness Principles and
Concepts
Mrs. Caselli
6 Dimensions of Wellness
Physical
Emotional
Intellectual
Social
Spiritual
Environmental
Recommended Physical Activity for
Children and Adolescents - CDC
60 minutes of physical
activity each day
10,000 steps each day
Wellspan Health
Types of Activities
Lifestyle Activities: Activities performed daily or nearly every
day such as yard work or housework.
Active Aerobics: Activities building cardiovascular fitness such
as biking, jogging, and dance.
Active Sports and Recreation: Activities that build fitness and
skills such as basketball, hiking, tennis, and dance.
Inactivity and Sedentary Living: Inactivity which should be
limited includes TV, computers, and video games.
Balancing Calories
Calories in should equal calories out to maintain
body weight.
Increase physical activity or reduce calorie intake
to lose weight.
3500 kcal = 1 pound of fat
Calories per Macronutrient (gram)
Carbohydrate
Protein
Fat
Alcohol
4 kcal
4 kcal
9 kcal
7 kcal
Resistance Exercise Terms
Repetition: A single cycle of lifting and
lowering a weight.
Set: A group of repetitions of a specific exercise,
with a rest between each set.
FITT Principle
Frequency: How often you perform the activity
(# of reps, sets, etc)
Intensity: How hard you perform the activity
(HR, 1 RM, etc)
Time: How long you perform the activity
Type: Which health-related component you are
working on
5 Components of Fitness
Cardiovascular Endurance
Muscular Endurance
Muscular Strength
Flexibility
Body Composition
Cardiovascular Endurance
Ability to work the entire body for long periods of
time.
Frequency
Intensity
Time
3-6 days per week
65 - 90 %
Heart Rate Max
20 - 60 continuous
minutes
Muscular Endurance
The number of times a muscle group can repeat an
exercise or hold a contraction until it fatigues.
Frequency
Intensity
Time
3 - 6 days per week
20 - 55%
1 Rep Max
1 - 3 sets
11 - 25 repetitions
Muscular Strength
Ability to work the entire body for long periods of
time.
Frequency
Intensity
2–3 days per week
48–72 hours of rest inbetween workouts
60%–90% of
maximum strength
Time
1–3 Sets
8–12 repetitions
30 sec to 1 minute
Flexibility
Ability to move a joint through its full range of
motion.
Frequency
Minimum 2 – 3 days a
week
Best to do some
stretching daily
Intensity
Time
15–30 minutes total
To the point where
you feel tension, not
pain
Static stretches of
warm muscles; 20–60
seconds, three sets
Body Composition
The makeup of body tissue including muscle,
bone, body fat, and all other body tissues.
Usually reported in fat percentage.
Frequency
Intensity
Time
Daily physical activity
3 regular meals or 4-5
small meals a day
3,500 Kcal = 1 pound of fat
No more than 1-2 pounds
weight/fat loss per week
BMI
Weight in Kilograms divided by Height in
Meters squared (kg/m2).
While not the most accurate, this is a cheap and
fast indicator of body composition for the
general population.
Overload and Progression
Overload: To improve a health-related
component, you must do more than what your
body normally does.
Progression: The amount of intensity should be
increased gradually.
Specificity
To increase a particular part of any healthrelated component, you must work on that that
particular area.
For example, to increase abdominal strength you
must exercise the abdominal region.
Skill Related Physical Fitness
Components
Agility: Ability to change the body’s position
quickly.
Balance: Ability to be stable while standing still
or moving.
Coordination: Ability to use senses together
with 1 or more body parts.
Skill Related Physical Fitness
Components
Power: Ability to generate muscular force
quickly.
Reaction Time: The amount of time it takes to
move once you realize the need to.
Speed: Ability to perform a movement or cover
a distance in a short period of time.
Target Heart Rate Formula
Max Heart Rate method: 208 - (0.70 x Age)
Percent Maximal Heart Rate method:
Max HR * .65 = threshold
Max HR * .90 = target ceiling rate
Injuries - R.I.C.E. Method
This method is used to immediately treat injuries
in order to speed up recovery.
R: Rest
I: Ice
C: Compression
E: Elevate