# Pre Assessment Answers on the Left What are the 5 components of fitness? What are the 5 components of fitness? When doing the pacer what component are.

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Pre Assessment Answers on the Left What are the 5 components of fitness? What are the 5 components of fitness? When doing the pacer what component are we working on? When doing the pacer what component are we working on? When performing curl ups what component are we working on? When performing curl ups what component are we working on? What is cardiovascular endurance? What is cardiovascular endurance? What does F.I.T.T stand for? What does F.I.T.T stand for?

The number of cans of soda the average male teenager drinks each year

SUPERSIZE The larger chair in a New York hospital provides more room for an obese person.

Obesity Definitions: Definitions:   Obesity: having a very high amount of body fat in relation to lean body mass, or Body Mass Index (BMI) of 30 or higher.   Body Mass Index (BMI): a measure of an adult’s weight in relation to his or her height, specifically the adult’s weight in kilograms divided by the square of his or her height in meters. Definitions: Definitions:   Obesity: having a very high amount of body fat in relation to lean body mass, or Body Mass Index (BMI) of 30 or higher.   Body Mass Index (BMI): a measure of an adult’s weight in relation to his or her height, specifically the adult’s weight in kilograms divided by the square of his or her height in meters.

The heart on the top is from a healthy human being while the bottom heart is from a human who is overweight? Are you in-taking enough nutrients and working out enough to keep your heart healthy?

The 5 Components of Fitness

FITT Guidelines Frequency- how often the activity occurs Frequency- how often the activity occurs Intensity- how much effort to put in Intensity- how much effort to put in Time- how long the activity occurs Time- how long the activity occurs Type- what kind of activity will take place Type- what kind of activity will take place

Think of your pre-assessment. When watching this video…did you answer all questions correctly?

Components of Fitness 1. Cardiorespiratory /Cardiovascular Endurance 1. Muscular Strength 2. Muscular Endurance 3. Flexibility 4. Body Composition

Cardiorespiratory Endurance The ability to perform exercise at moderate to high intensity for 20-60 minutes. The ability to perform exercise at moderate to high intensity for 20-60 minutes.

Cardiorespiratory Endurance Benefits include: Benefits include: Strengthens the heart (lower resting and working heart rate, faster recovery) Strengthens the heart (lower resting and working heart rate, faster recovery) Decreases blood pressure Decreases blood pressure Strengthens muscles and bones Strengthens muscles and bones Increases energy (for work or leisure activity) Increases energy (for work or leisure activity) Reduces stress and tension (get along better with others) Reduces stress and tension (get along better with others)

Cardiorespiratory Endurance Benefits include (continued): Benefits include (continued): Enhances appearance and feeling of well-being; improves quality of life Enhances appearance and feeling of well-being; improves quality of life Improves ability to learn Improves ability to learn Promotes healthy body composition Promotes healthy body composition Increases self-confidence and self-esteem (greater social opportunities) Increases self-confidence and self-esteem (greater social opportunities) Enhances sleep Enhances sleep Improves lipid profile (increase HDL/good cholesterol, decreases triglycerides) Improves lipid profile (increase HDL/good cholesterol, decreases triglycerides) Helps weight control Helps weight control

Cardiorespiratory Endurance FITT Guidelines High School Youth Frequency 5-6 days/week Intensity 60-90% of maximum heart rate Find MHR by subtracting age from 220 Time 20-60 minutes Type Activities that use large muscles are used in a rhythmical fashion. Examples: brisk walking, jogging, basketball, racket sports, soccer, dance, lap swimming, skating, cycling, elliptical

MUSCLE STRENGTH The ability of a muscle or muscle group to exert a maximum force against a resistance ONE TIME through the full range of motion. Range of motion (ROM) is the degrees through which a joint can move. The ability of a muscle or muscle group to exert a maximum force against a resistance ONE TIME through the full range of motion. Range of motion (ROM) is the degrees through which a joint can move.

MUSCLE ENDURANCE The ability of a muscle or muscle group to exert a sub-maximal force REPEATEDLY over a period of time. The ability of a muscle or muscle group to exert a sub-maximal force REPEATEDLY over a period of time.

Muscular Strength and Muscular Endurance Benefits include: Benefits include: Increased muscular strength (everyday activities become easier) Increased muscular strength (everyday activities become easier) Increased muscular endurance (able to participate in leisure activity without having sore or tired muscles) Increased muscular endurance (able to participate in leisure activity without having sore or tired muscles) Improvement in aerobic fitness Improvement in aerobic fitness Prevention of musculoskeletal injury (will not get hurt as easily or often) Prevention of musculoskeletal injury (will not get hurt as easily or often)

Muscular Strength and Muscular Endurance Benefits include (continued): Benefits include (continued): Improved sports performance (become a better player) Improved sports performance (become a better player) Reduced risk of fractures in adulthood (builds stronger bones) Reduced risk of fractures in adulthood (builds stronger bones) Exercise during the skeletal growth period is better for bone development, increasing bone strength and bone growth (reduced risk of osteoporosis) Exercise during the skeletal growth period is better for bone development, increasing bone strength and bone growth (reduced risk of osteoporosis)

Muscular Strength & Endurance FITT Guidelines High School Youth Frequency 2-3 days/week Intensity Light to heavy weight (based on type selected) Time At least 1 set, 8-12 reps/set Type Major muscle groups, 8-10 exercises; select muscular strength, power, or endurance (lifting weights, calisthenics)

Flexibility The ability to move a joint through its complete range of motion (ROM) The ability to move a joint through its complete range of motion (ROM)

Flexibility Benefits include: Benefits include: Decreased muscle tension and increased relaxation ( I can sleep better) Decreased muscle tension and increased relaxation ( I can sleep better) Greater ease of movement Greater ease of movement Improved coordination Improved coordination Increased ROM Increased ROM Reduced risk of injury Reduced risk of injury Better body awareness and postural alignment Better body awareness and postural alignment Improved circulation and air exchange Improved circulation and air exchange

Flexibility Benefits include (continued): Benefits include (continued): Smoother and easier contractions (muscles work better) Smoother and easier contractions (muscles work better) Decreased muscle soreness Decreased muscle soreness Possible prevention of low back pain and other spinal problems Possible prevention of low back pain and other spinal problems Improved personal appearance and self- image Improved personal appearance and self- image Facilitates the development and maintenance of motor skills (I can participate in a variety of activities) Facilitates the development and maintenance of motor skills (I can participate in a variety of activities)

Flexibility FITT Guidelines High School Youth Frequency 3x/week, preferably daily and AFTER warm-up to raise muscle temperature Intensity Slow elongation of the muscle to the point of mild discomfort and back off slightly Time Up to 4-5 stretches per muscle/muscle group. Hole each stretch 10-30 sec. Always warm-up prior to stretching Type Slow static stretching (hold and stretch), yoga may incorporate stretches as well

Body Composition The amount of lean body mass (all tissues other than fat, such as bone, muscle, organs, and body fluids) compared with the amount of body fat. The amount of lean body mass (all tissues other than fat, such as bone, muscle, organs, and body fluids) compared with the amount of body fat.

Body Composition Benefits include: Benefits include: All of the following listed for each of the other fitness components All of the following listed for each of the other fitness components

Body Composition There are not FITT guidelines for this particular component; however, a healthy body composition can be attained largely from physical activity in all of the other fitness components There are not FITT guidelines for this particular component; however, a healthy body composition can be attained largely from physical activity in all of the other fitness components Proper nutrition also is an important role in having a healthy body composition Proper nutrition also is an important role in having a healthy body composition

Body Composition The human body was designed to have all 6 classes of nutrients: The human body was designed to have all 6 classes of nutrients: 1. Carbohydrates (4Kcal/g) which provide energy and can be chosen from whole grains, cereals, vegetables, and fruits 2. Protein (4Kcal/g) which provides repair for tissue and can be chosen from meats, nuts, and dairy products 3. Fat (9Kcal/g) which provides additional energy and insulation for organs and other tissues

Body Composition 4. & 5. Vitamins and minerals which are essential for good health and contain no calories 6. Water is also essential for good health and also does not contain any caloric value

Body Composition Input > output = weight gain Input > output = weight gain Eat more calories than exert Eat more calories than exert Input < output = weight loss Input < output = weight loss Exert more calories than eat Exert more calories than eat Input = output = maintains weight Input = output = maintains weight Balances exercise and eats in moderation Balances exercise and eats in moderation

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