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Five Principles of Fitness:

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Presentation on theme: "Five Principles of Fitness:"— Presentation transcript:


2 Five Principles of Fitness:
Cardio Respiratory Endurance – the ability of your ________ to transport oxygen to working __________. heart muscles Heart Oxygen Muscles

3 Five Principles of Fitness:
joints Flexibility – the ability of your _______ to move through it’s entire _______ ___ _______ . range of motion

4 force muscle muscle work
Five Principles of Fitness: force Muscular Strength – the amount of _______ a ________ can exert. (How much a muscle can do). muscle Muscular Endurance – the ability of a _______ to ______ for a long period of time. (How long a muscle can work) muscle work Muscular Strength Muscular Endurance

5 Five Principles of Fitness:
body fat Body Composition – a ratio of _____ ____ and _____ ________ . lean muscle

6 Principles of Training/Exercise:
F.I.T. = ___________/_________/_______ Frequency Intensity Time Frequency is how ______ you engage in regular _________ or ________ . often exercise activity Intensity is how _________ your exercise is. difficult Time is how _______ your exercise session is. long The ability to quickly change the position of the body and to control the body’s movements is _______ agility

7 heart rate maximum heart rate target heart rate
Principles of Training/Exercise: The number of times your heart beats per minute is called your ______ ______ . heart rate The maximum number of times your heart can beat per minute is called your _________ ______ _______ . 220 - _____ = _____ (age) MHR MHR X = _____ (lower range) MHR X = _____ (high range) maximum heart rate The recommended heart rate to exercise in is called your ______ _______ _____ target heart rate

8 Principles of Training/Exercise:
Long sustained exercise that elevates your heart rate and lasts longer that 1 ½ minutes is _________ exercise. Literally – with oxygen aerobic Short bursts of exercise that lasts no longer than 1 ½ minutes is _________ exercise. Literally – without oxygen anaerobic

9 Principles of Weight Training:
Overload – to improve your physical fitness you must ________ the amount of F.I.T. activity or exercise you normally do. increase Progression is __________ ___________ the amount of exercise over time. gradually increasing Specificity – to build specific parts of physical fitness you must do _________ ___________. specific exercises

10 one movement of exercise
Principles of Weight Training: Repetition - ________________________ one movement of exercise Set - _____________________ a group of repetitions Power is the ability to exert force ________ 5 Repetitions quickly Free weight exercises require the use of multiple ________ groups to ________ the weights muscle balance 2 Sets Weight machines assure you use proper __________ and help create good weight training ________ . technique habits

11 Soreness due to exercise
Proper Technique: Delayed Onset Muscle Soreness (DOMS) ________________________ Soreness due to exercise ________________________ 24 to 72 hours later Range of Motion is the ________ movement a ________ can make. entire joint

12 Proper Technique: Muscular Contraction - the attempt of a muscle to shorten Concentric A ______________ contraction is a contraction of a muscle in which the muscle ___________ as it contracts. shortens An ____________ contraction is a contraction of a muscle in which the muscle ___________ as it contracts. Eccentric lengthens

13 Concentric Contraction
Eccentric Contraction

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