1. Fitness Basics Health Related Fitness Components FITT Principle
Cardiorespiratory fitness
Muscular strength
Muscular endurance
Flexibility
Body composition
FITT Principle
Warm Up Cool Down
Basic Principles of Fitness

2. Objectives
Identify the five components of health-related fitness and describe the importance of each.
Describe the benefits of cardiorespiratory fitness and how you can improve and maintain it throughout your life.
Describe the differences between muscular endurance and muscular strength.
Identify basic types of stretches and their importance to overall health.
Use a variety of resources to stay physically active throughout school.
Understand how to stay physically active throughout your adult life.

3. Standards
PEHS.1: Demonstrates competency in motor skills and movement patterns needed to perform a variety of physical activities.
PEHS.2: Demonstrates understanding of movement concepts, principles, strategies, and tactics as they apply to the learning and performance of physical activities.
PEHS.3: Participates regularly in physical activity.

4. Physical Activity, Exercise, and Physical Fitness
Moving your body
Exercise
Moving your body for a purpose
Physical fitness
A way of measuring how well the body can perform moderate to vigorous levels of physical activity without becoming overly tired

5. Physical Activity, Exercise, and Physical Fitness
Skill-related fitness
Involves agility, balance, coordination, speed, power, and reaction time
Health-related fitness
The ability of the body to carry out everyday activities without excessive fatigue and with enough energy left for emergencies

6. Health-Related Fitness Components
Cardiorespiratory fitness
Muscular strength
Muscular endurance
Flexibility
Body composition

7. FITT Principle Frequency Intensity Time Type
How often you do physical activity in a week
Intensity
How hard you’re working while performing the activity
Time
How long you’re doing the activity
Type
What type of activity you’re doing

8. Warm-Up and Cool-Down
The warm-up prepares the body to gradually go from a resting state to a state of exertion or exercise.
The cool-down gradually takes the body from a state of exertion or exercise back to a resting or near resting state.

9. Basic Principles of Fitness
Overload
Muscles adapt quickly to new requirements
Progression
To see consistent improvements you need to progressively increase exercise
Specificity
Exercise needs to target the training effect you want
Reversibility
The fitness improvements you make through physical activity aren’t permanent

10. Cardiorespiratory Fitness
Definition (aerobic endurance, aerobic fitness)
Refers to the ability of the heart and lungs to efficiently deliver oxygen and nutrients to the muscles and cells by way of the bloodstream
Cardio
Heart
Respiratory
Lungs

11. Guidelines
Goal
To expend (burn) 150 to 400 calories in physical activity per day
Minimum 1000 calories per week

12. Frequency
American College of Sports Medicine (ACSM) recommends 3 to 5 days a week

13. Intensity
For most people intensities within the range of 60 to 80 percent of their heart rate reserve (HRR) are good enough to bring improvements in cardiorespiratory fitness (ACSM 2006)

14. Time
You need to exercise for at least 30-minutes a day at moderate intensity on 3 to 5 days of the week to get the most benefit from cardiorespiratory training
You can do shorter bouts--10 minutes or so--several times a day to accumulate the total recommended minutes

15. Type Aerobic Anaerobic In the presence of oxygen
Any type of rhythmic activity that can be sustained for at least 20 minutes and uses large muscle groups is aerobic
Brisk walking, cycling, swimming
Anaerobic
Without oxygen
High intensity activity that can’t be sustained for long
Sprinting, weight training

16. Determining Intensity
Heart rate
The higher the intensity, the higher the heart rate
ACSM recommends exercising at a target heart rate (THR) of 60 to 80 percent of HRR to get cardiorespiratory fitness benefits

17. How do I determine my maximum heart rate and range?
220 minus your age
To find your exercise range you need to multiply the percentage you want to exercise at by your maximum heart rate

18. Muscular Strength and Endurance
The capacity of the muscle to exert force against resistance
Muscular endurance
The capacity of the muscle to exert force repeatedly against resistance
Muscle burns calories even at rest, so the more muscle you have, the more calories you burn throughout the day.
Having fit muscles improves physical appearance and self-esteem.
Together they allow you to perform activities of daily living with less stress, protect you from injuries, and help you maintain functional independence throughout your life.
When you increase muscle mass, you increase your metabolic rate.

19. Muscular Strength and Endurance
Resistance Training
Exercise that uses free weights, bands, machines, and body weight to put resistance on the muscle through a full range of motion.
Muscular contractions (3 types)
Isometric
Concentric
Eccentric
In the same way that cardiorespiratory training strengthens the heart, resistance training strengthens muscles and improves muscular endurance.

20. Muscular Strength and Endurance
Isometric contraction
Muscle applying force without moving
Flexing your stomach muscles
Concentric contraction
When a force is produced while the muscle shortens
Flexing biceps
Eccentric contraction
When a force is produced while the muscle lengthens
Lowering your hand from your shoulder to your side
Isometric examples: pushing your hands together, pushing against an immovable object (wall, etc.)

21. Muscular Strength and Endurance
Terms:
Weight
Amount of resistance used during the exercise
Repetition (rep)
One complete movement through a full range of motion
Range of motion (ROM)
Degree of movement that occurs at a joint
Set
A series of repetitions
Rest time
Amount of time between sets

22. General Guidelines
Strength training programs should focus on major muscle groups such as back, shoulders, chest, arms, hips, legs, abdominal muscles
You should not hold your breath while lifting
Inhale on the easier part of the contraction, exhale on the harder part

23. Frequency
You should exercise each muscle group 2 or 3 nonconsecutive days per week
Allow at least 48 hours of rest before returning to a muscle group so you don’t injure the muscles from overuse
Muscles become stronger during the rest and recuperation phase

24. Intensity
You need to overload the muscle with more than it’s used to in order to coax a training effect from the body
Ways to change the intensity
Varying the amount of weight used
Number of repetitions
Speed of movement
Rest periods
According to the overload principle, muscle adapts quickly and has to be oontinually overloaded for progress to continue

25. Intensity 1-repetition maximum (1RM)
Maximum amount of weight you can lift for no more than 1 full rep
Your training goal determines intensity
Strength & Power
6 or fewer 70-90% of 1RM
Muscle mass
% of 1RM
Muscular endurance
More than 12 less than 67% of 1RM

26. Time
Each repetition should take about 6 seconds total--3 for concentric, 3 for eccentric
Allow enough rest time between exercises to be able to perform the next exercise with proper form

27. Type
Perform a minimum of 8-10 exercises to train all the major muscle groups of the body
Remember to switch muscle groups so you’re not training the same muscles in the same 48 hours

28. Flexibility Definition Makes everyday movements easier
The ability to move a joint through its full ROM
Makes everyday movements easier
Stiffness can cause older people to assume unnatural body positions, which can lead to back, neck, or shoulder pain.
Important to stretch when lifting. As a muscle grows stronger, the tiny tears that were created during weight training grow back stronger which makes the muscle tighter and starts to decrease the ROM through the joint. Can sheer muscle mass decrease one’s ROM?

29. Guidelines
The best way to improve flexibility is to do regular stretching exercises.
Focus on major muscle groups when stretching (back, shoulders, chest, arms, hips, legs, abdomen)

30. Frequency
You should stretch a minimum of 2 or 3 days per week, at the end of your exercise session, after your warm-up, or both.
Risk of injury is lower when you stretch while your muscles are warm.

31. Intensity
You should stretch to the end of the joint’s ROM or just until you feel discomfort or tightness, but not to the point of pain.
It is recommended that you perform 2 to 4 repetitions for each stretch.

32. Time
Hold each stretch 15 to 30 seconds.

33. Type
Static stretches
Hold the stretch still and not bounce as you stretch all the major muscle groups.
What is a dynamic or ballistic stretch? Stretches with movement, active warm-ups (lunges, high knees, etc.)

34. Types of Stretching Passive stretching Active stretching
When a partner or stretching machine, or wall provides the force for the stretch
Active stretching
When you facilitate the force for the stretch
Three (3) types of active stretching
Static
Ballistic
Dynamic

35. Types of Stretching Static stretching Ballistic stretching
Slow and controlled, usually held for 30 seconds
Ballistic stretching
When you bounce through a movement, risk of injury is high (not recommended)
Dynamic stretching
You slowly move parts of the body and increase the range of speed
Dynamic stretching is particularly effective when you’re getting ready for intense activity, such as sports.

36. Body Composition Definition
The proportion of fat and fat-free mass (muscle, bone, and water) in the body
Healthy body composition consists of a ratio of high fat-free mass to an acceptably low fat mass.
A healthy body composition is influenced by gender, height, and weight.

37. Body Composition
High fat levels lead to an increased risk for hypertension, type 2 diabetes, stroke, heart disease, and high cholesterol.
Following a sensible diet and participating in a safe and effective exercise program is the best and safest way to improve body composition.

38. Special Considerations
Environment and Exercise
Where to exercise
What to wear
Fitness Basics 101

39. Environment and Exercise
Exercising in hot weather can be dangerous…
Impaired regulation of internal core temperature
Rising body temperatures can cause heat cramps, heat exhaustion, heatstroke, and even death
Loss of body fluids
Loss of electrolytes
Electrolytes help regulate water distribution in the body
Electrolytes help regulate water distribution in the body.

40. Environment and Exercise
Sweating
The cooling effect from sweating comes from the evaporation of the sweat, not from the sweat itself
Humidity
Amount of water vapor in the air
High humidity levels means the sweat can’t evaporate, so the cooling effect of sweating is reduced

41. Environment and Exercise
Ways to stay cool in the heat
Keeping the skin wet
Hyperhydration
Taking in extra fluids shortly before exercising
Drinking fluids before, during, and after activity in hot environments

42. Environment and Exercise
Exercising in extremely cold temperatures can be dangerous as well
Hypothermia
When your body temperature gets below 95 degrees Fahrenheit
Signs
Shivering, feelings of euphoria, frostbite

43. Heat-Related Disorders
Heat Disorder
Symptoms
Treatment
Heat cramps
Muscle cramps
Rest in cool spot, drink fluids, and avoid salty foods
Heat exhaustion
Sweating, dizziness, nausea, fatigue, high temperature, pale skin
Rest in cool spot, cool body with water, drink cold fluids, and get medical attention if needed.
Heatstroke
Dry or sweaty hot, flushed skin; headache; vomiting; altered mental state, seizure
Cool body with ice or cold water, sip cool drinks, and get medical help.

44. Where to exercise Recreation centers Advantages Disadvantages
Variety of equipment for cardiorespiratory fitness
Free weights, machines for strength training
Fitness classes
Meet new people
Disadvantages
Cost
Distance/availability

45. Where to exercise Home/bedroom Advantages Disadvantages Cheap
Convenient
Disadvantages
Boring?
Lack of variety
What are some other advantages? Disadvantages?

46. Exercise Ideas On A Budget
Free
Cardio
Stepping, jogging, marching in place
Jumping jacks, mountain climbers, running the stairs
Strength
Body squats, wall sits, push ups, curl ups
Flexibility
Stretch while sitting or standing
Use furniture for passive stretching

47. Exercise Ideas On A Budget
Low Cost
Cardio
Use a jump rope
Strength
Resistance bands
Flexibility
Yoga DVD

48. Exercise Ideas On A Budget
Medium cost
Cardio
Workout DVD’s
Strength
Dumbbells and or a stability ball
Flexibility
Yoga mat or padded exercise mat

49. What to wear Comfort and fit come before fashion! Shoes
Running?, tennis?, soccer?, variety?
Workout clothes
Comfortable, allow you to move easily, allow you to maintain a comfortable body temperature

50. What to wear If you are training outside in bad weather…
Dress in layers (three)
Bottom layer should be the thinnest to wick moisture away (lightweight, microfiber) cotton not recommended
Second layer is for insulation to retain heat and allow excess heat to escape (fleece)
Third layer (outermost) should be water/windproof yet breathable to protect you from the elements, mainly rain and wind
Winter accessories include gloves, scarf, earmuffs, hat, or thick socks

51. Safety Equipment If exercising alone or at night take precautions
If you are wearing headphones make sure you can still hear what’s going on around you
Use sidewalks if available, if not run/walk against traffic so you can see approaching vehicles
Try to avoid heavily trafficked areas and construction

52. Safety Equipment Safety gear
Reflectors or lights worn on shoes or clothing
Phone holders
Helmet or protective padding (cycling)
Water bottle
Sunscreen
Sunglasses or goggles (swimming)

53. Fitness Basics 101 Five components of health-related fitness are:
Cardiorespiratory fitness
Muscular strength
Muscular endurance
Flexibility
Body composition
Good cardiorespiratory fitness improves heart and lung function. Long term benefits include reduced risk of heart disease, prevention of hypertension, improved overall health, and easier everyday functioning. Try to accumulate 30-minutes of moderate-intensity aerobic exercise on most, if not all, days of the week.

54. Fitness Basics 101
Muscular strength is the capacity to exert force against a resistance. Muscular endurance refers to the capacity of a muscle to exert a force repeatedly against a resistance.
Two types of stretching are active and passive. They both help improve flexibility, which is important in maintaining activities of daily living as you age. Stretching the major muscle groups 2 to 3 days a week will keep your joints and muscles in good working condition.

55. Recommendation for Health Improvements
Cardiorespiratory
Muscular strength and endurance
Flexibility
Frequency
3-5 days/week
2-3 days/week
Intensity
Moderate: 60%-80% MHR
Moderate: 2-4 sets, 8-12 reps
2-4 reps each set
Time
30-60 min
6 sec per rep
Hold sec
Type
Aerobic or anaerobic
Exercises for each major muscle group
Static

56. Works Cited
Health and Wellness For Life. Human Kinetics (2010).