Transcript benefits of fitness powerpoint

Benefits of Fitness
Ms. Denlinger &
Mr. Matteson
Van Buren Middle School
Physical Education
2013-14
Five (5) Components of
Physical Fitness
BODY
COMPOSITION
CARDIOVASCULA
R ENDURANCE
FLEXIBILITY
MUSCLE
STRENGTH
MUSCLE
ENDURANCE
Six (6) Skill
Components
 Agility is the ability to
rapidly change the body
position with speed and
accuracy.
 Balance is maintaining
equilibrium while
stationary (Static) or
moving (Dynamic).
 Coordination is the
ability to perform motor
tasks smoothly and
accurately.
 Power is the combination
of strength and speed.
 Reaction Time is the
time elapsed between
stimulation and the
beginning of movement.
 Speed is the ability to
perform a movement
within a short period of
time.
Body Composition
Comparison of fat mass to
lean mass
 Fat Mass = stored potential
energy
 Lean Mass = Bones, Muscle,
Connective tissue,Organs,
Blood & Vessels, Body Fluids,
skin
Body Mass Index (BMI)
 is the current medical
indicator used by doctors.
BODY MASS INDEX
(BMI)
Relationship of height and
weight in terms of a ratio
Formula: BMI = kg/m2
weight (kilograms) divided
by height (meters) squared
Alternative
BMI = Wt (lbs) / Ht (in)2 *
703
Classifications
Underweight = 10%
under normal weight.
Overweight = 10% over
normal weight.
Obese = 20% or more
over normal weight.
Adult BMI Chart
BODY MASS INDEX
(BMI)
18.4 or Less
ACCEPTANCE MEASURE
Underweight
18.5 – 24.9
Normal
25.0 – 29.9
Overweight
30.0 – 34.9
Mildly Obese
35.0 – 39.9
Obese
40.0 & Greater
Extremely Obese
Using the Chart
BMI 19
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HT
WT
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CARDIOVASCULAR
ENDURANCE
Cardi = heart
Vascular = blood vessels
Endurance = Over Time
Aerobic = with oxygen
Anaerobic = without
oxygen
Benefits of CVE
 1. Improved heart functions
 2. Helps to control blood pressure
 3. Reduced chance of heart disease
 4. Reduced body fat
 5. Improved quality of sleep
 6. Feelings of relaxation
 7. Firmer muscle tone
 8. Increased feeling of accomplishment
 9. Reduced anxiety
 10. Better performance exercise tests
FLEXIBILITY
Definition: Ability to move a joint
through full Range Of Motion (ROM)
Benefits
 1. Reduced risk of injury
 2. Decreased aches and pains
 3. Improved athletic performance
 4. Makes you feel good
 5. Allows your body to move easily and freely
MUSCLE STRENGTH
The one-time use of a
maximum force with a
muscle.
One Repetition Max (1RM)
Single Effort
Muscle Failure or Fatigue
MUSCLE FITNESS
(STRENGTH & ENDURANCE COMBINED)
Benefits
ü Weight control - Increased metabolic rate
ü
(burns more energy all the time)
ü Improved appearance
ü Increased feeling of accomplishment
ü Increased energy level
ü Improved athletic performance - Increased
motor performance
ü Injury prevention
ü Decrease in cholesterol
13
ü Better bone strength/bone density
PRINCIPLES of
TRAINING
Overload
Progression
Specificity
FITT
OVERLOAD
Work at an intensity level that
challenges you beyond your
normal everyday situation
Increasing the load on your
system from workout plateau by
5%
A part of Intensity
PROGRESSION
The stepwise overloading during
the course of the training program
over time
plateau
plateau
plateau
overload
overload
overload
SPECIFICITY
Training
specifically
in the areas
or type of
activity you
want to
improve
F.I.T.T.
F = Frequency
 (how often you exercise)
I = Intensity
 (how hard you are exercising)
T = Time
 (how long is spent exercising?)
T = Type
 (what type of exercise?)
Maximum Heart Rate
Formula that sets a
maximal heart rate
(beats per minute)
MHR = 220 - age
Basis for
training/target heart
rate (THR)
Training or Target
Heart Rate
(THR)
55% - 90% MHR
Beginner level = .55 * MHR
Intermediate level = .70 * MHR
Advance/Elite level = .90 * MHR

(* or x in a formula represents
multiplication)
Cardiovascular
FITT Guidelines
 Frequency: 3-5 times a week
 Intensity: 55-90% of MHR
 Time: 20-60 minutes per session
 Type: walking, jogging, running,
bicycling, swimming, stair
climbing, dancing are but a few
examples
Strength Training
FITT Guidelines
 Frequency: 2-3 sessions per week
 Intensity: perform each set/repetitions until
muscle failure or near muscle fatigue
 Time: 1-3 sets of 8-20 repetitions per set
 Strength focus = High wt/Low Set/Reps
 Endurance focus = Low wt/High Set/Reps
 Type: weight lifting, functional training
(sit-ups, pushups, pull-ups, squats,
lunges, etc), or resistance bands
The END
Unless there are
questions????????