Transcript Physical Fitness

PHYSICAL FITNESS
5 Fitness Components
BR IN
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List the top 5 exercises you do when you
workout/exercise.
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Why do you perform these five exercises?
5 FITNESS COMPONENTS
1) Cardiovascular Fitness\Aerobic
 2) Muscular Endurance
 3) Muscular Strength
 4) Flexibility
 5) Body Composition
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1. CARDIO ENDURANCE\AEROBIC
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Measures your ability to do moderately strenuous
activity over a period of time.
It’s a measurement of how efficiently your heart
and lungs work together to supply oxygen to your
body while exercising.
Fitness Test: Pacer Test/Mile Run
AEROBIC AND ANAEROBIC
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Aerobic: means “with oxygen”
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Jogging
Anaerobic: means "without oxygen“
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Weight lifting
Aerobic exercise uses oxygen to generate energy.
 Anaerobic exercise does not use oxygen to produce
energy.
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WHICH IS BETTER?
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Aerobic exercise improves heart health and
burns calories.
Anaerobic exercise builds muscle mass, which
makes your body stronger and more effective at
burning calories.
LETS COME UP WITH SOME. . .
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Anaerobic Activities
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Aerobic Activities
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2. MUSCULAR ENDURANCE
Measures your fitness level by your ability to
hold a particular position for a sustained period
of time or repeat a movement many times.
Example: lift a five-pound weight 20 consecutive
times.
Fitness Test: Flexed Arm Hang
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3.MUSCULAR STRENGTH
The ability to use maximum force.
Possible to have greater muscular strength in one
area, than another.
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Think: you could have great strength in your arms,
while lacking strength in your legs.
Fitness Test: Bench Press
4. FLEXIBILITY FITNESS
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Measures the ability to move a joint through its
full range of motion or the elasticity of the
muscle.
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This is how limber you are.
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Fitness Test: Sit and Reach
IMPORTANCE OF FITNESS COMPONENTS
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Benefits your Health Triangle
Social
 Mental
 Physical
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Increased energy
 Improved appearance
 Positive attitude
 Greater strength
 “Quality Of Life”
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TAKE OUT YOUR WHITE BOARD AND
MARKER!
Lets Play, What is
Ms. Connors doing?
BR OUT
Step 1: Go back to your BR IN
 Step 2: Next to each of your exercises write down
what fitness component they are benefiting.
 Step 3: Trade with your partner #2 (the one next
to you)
 Step 4: Fix any errors your partner may have
had.
 Step 5: Switch back and explain what you
corrected.
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Did you have a combination of all 5 fitness
components? What ones were you missing? How
can you incorporate them into your workout?
POTENTIAL CLIENTS
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Mr. Carrigan: Male, Age 30-40, is a big soda drinker
(needs to stop), will eat anything you put in front of him.
Ms. Dilts: Female, Age 30-40,loves Italian food! Will eat
bread with anything, and needs to watch her
cholesterol.
Ms. Connors: Female, Age 20-30, LOVES seafood/sushi,
she is a meat and potato kind of person, has a hard time
with portion control.
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Mrs. DeRossett: Female, Age 30-40, will eat anything
except guacamole or red meat and does not cook!
CONTINUED. . .
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Mr. Wharton: Male, Age 50-90, enjoys chicken salad on a
sandwich and anything that comes from a mother.
Mr. Johnson: Male, Age 40-50,will eat anything you put in
front, on the ground, behind of him or on his face, but
wants to improve diet.
Mr. Revay: Male, Age 40-50, enjoys a good sandwich but
will not eat seafood.
Mr. Staab: Male, Age younger than Wharton, meat eater,
will not eat onions, green beans, broccoli, cauliflower,
NOTHING RAW. Loves coffee but needs to stop drinking
it!
Mr. Hughes: Male, Age 20-30, loves breakfast and snacking
but does not cook dinner, the simpler the better.
REPS AND SETS
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Rep(s): A rep (or repetition) is a single
movement of any exercise.
Set(s): A set is a series of reps of an exercise
done in sequence (usually without rest).
Lower reps mean you can move more weight
 Beginners can improve by doing fewer sets 3-4
 Intermediate/advanced athletes may need 5-8
sets to benefit from the exercise.
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EXAMPLES
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3 sets x 10 reps = 30 reps
Moderate intensity.
Most ideal for building muscle, but also suited for
muscular endurance.
3 sets x 8 reps = 24 reps
Moderate intensity.
Most ideal for building muscle, but also suited for
increasing strength.
4 sets x 6 reps = 24 reps
High to moderate intensity.
Equally ideal for increasing strength and building
muscle.
LETS COMPARE
Anaerobic Exercise
Aerobic Exercise
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Example:
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Example:
COMPARE: MUSCULAR
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Endurance
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Example:
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Strength
Example:
FITNESS COMPONENTS
Flexibility
Body Composition
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Example:
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Example:
DEVELOPING FITNESS WORKOUT
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You will develop a week’s fitness plan using all 5
components of fitness.
Identifying exercises and what component they
are benefiting.