Transcript FIVE COMPONENTS OF FITNESS AND FITT PRINCIPLE

FIVE COMPONENTS OF FITNESS
AND FITT PRINCIPLE
BELLRINGER- Grab a pre-test
from the chair and complete.
• The Five Components of Fitness are
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Flexibility
Cardiorespiratory Endurance
Body Composition
Muscular Strength
Muscular Endurance
Body Composition- The combination of fat-free mass and fatmass
Body Composition
This refers to the combination
of fat-free mass such as
bones, muscles, connective
tissue, organs, and fat.
Fat helps the body use certain
vitamins, insulates the body,
and protects the organs.
A healthy man should be
between 10-20%
A healthy woman should be
between 15-25%
Body Composition
• This is effected by two factors
• The number of calories eaten (energy in)
• The amount of activity performed and calories
burned (energy out)
• A combined effort to eat healthy and be
physically active is the best approach to
maintain a healthy level
• Activities would include cardio endurance and
resistance training
Flexibility- The muscles ability to move a joint through
a full range of motion.
Flexibility
Muscles stiffen as they get older.
If muscles are never stretched, they tighten and
begin to limit movement.
Flexibility is needed for everyday movements, from
tying your shoe to throwing a ball.
Flexibility
• 3 or more times a week
• Mild tension
• 15 seconds a stretch for 3 times a total time of 15 minutes to
stretch
• Types- static, dynamic, yoga, martial arts
• Dynamic stretches- involves moving parts of the body
continuously while gradually increasing reach, and speed of
movement
• Static stretches- involves stretching a muscle to the point of
mild discomfort for a extended time
Cardiorespiratory Endurance- The ability of the heart, blood,
and lungs to supply enough oxygen to the muscles during long
periods of activity.
Cardiorespiratory Endurance
The heart is a Muscle. Like any muscle as the heart becomes
stronger it is able to pump more blood with each beat, which
means the heart can beat at a slower rate and circulate the
same amount of blood.
Cardiorespiratory Endurance
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The best results for improving this is by…
Working out 5-7 days per week
At a 65-85% of your maximum heart rate
Going for at least 60 minutes
Activity type- running, swimming, biking
Maximum heart rate(mhr)- highest number of
times the heart can beat in one minute.
Muscular Strength- The ability of a muscle to push or pull
with its total force
Muscular Strength
Strength is the ability to push or pull with
total force.
If a person wants to work strength, they
should use enough resistance so that the
muscles are challenged to do eight
repetitions.
Muscular Endurance- the ability of a muscle to repeat a
movement many times or hold a position without rest.
• Muscular Endurance
If a person can do more than twelve repetitions of an
exercise, then they have plenty of strength and are
working on muscular endurance.
Muscular Strength and Endurance
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2-3 times per week
Strength using heavy resistance
Endurance using light resistance
Repetitions for strength between 4-8
Repetitions for endurance between 13-20
Activity types- weight training, circuit training, resistance
training, calisthenics
• If you are using both strength and endurance moderate
resistance 9-12 repetitions.
• Resistance- the force that acts against a muscle
Daily Functions for all 5 Components
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Walking, stairs, sports, PE class,
Tying shoe, putting on clothes,
Mowing the grass, raking leaves,
Lifting the laundry, caring the garbage
Five Components of Fitness Video
• http://www.youtube.co
m/watch?v=oKtDwB_6p
Fk&safety_mode=true&
persist_safety_mode=1
&safe=active
FITT Principle
Frequency
Intensity
Time
Type
Vocabulary
• FITT Principle- A formula in which each letter represents a
variable for determining the correct amount of physical activity.
• Frequency- How often an activity is performed each week
• Intensity- How hard an activity is performed each time
• Time- How long an activity is performed each session
• Type- Which activities are chosen
Five for life activity diamond poster
and you tube video
• Take a look at the activity diamond poster on
the gym wall and discuss.
• http://www.youtube.com/watch?v=RJDOTuFC
R1w&safety_mode=true&persist_safety_mod
e=1&safe=active
Workout and Games
• Dynamic Stretch
• Cardio Endurance Circuit
• Muscular Strength and Endurance Resistance
Band Workout
• Energy In/ Energy Out
• Static Stretch
• Worksheets go along with the two workouts
Table of Contents
1.
Journal Entry
2.
Risky Behaviors SOL 7.1A, 7.1B (Back-Side of Journal)
3.
Weighing the Consequences of Risky Behaviors
4.
Weighing the Consequences-Page 4 (back side of page 3)
Personal Inventory
5.
Stress Management Notes SOL 7.1 C
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Sleep Patterns
7.
My Top 10 Stressors
8.
Getting Physical
9.
Five Components Pre-Test
10. Health Notes for the five components of fitness
11. Health notes on the FITT Principle