2 Importance of Fitness Skill Development Health Benefits Power Improve quality of lifeAgilityCardiovascular EnduranceBalanceCoordinationStrengthReaction TimeMuscular EnduranceSpeedFlexibility
3 Components of Fitness Cardiovascular Fitness Muscular Strength The ability of the heart, lungs and blood vessels to efficiently circulate oxygenated blood throughout the body (organs)ExamplesRunning, walking, swimming, cyclingMuscular StrengthThe amount of force the muscles can exert in a single effortBench press, leg press,
4 Components of Fitness Muscular Endurance Flexibility The ability of the muscles to perform a continuous effort without fatiguingExamplesCycling, sit-ups, push-ups, curl-upsFlexibilityThe ability of a joint to perform a full range of motionLunge, sit and reach, stretching, YOGA
5 Components of Fitness Body Composition Refers to the amount of body fat an individual has.
6 What’s Right For MeWeak in Cardiovascular Endurance Aerobic ExercisesWeak in Muscular Strength Strength Training ExercisesWeak in Flexibility Yoga, Pilates
7 F.I.T.T PrincipleA process to follow to help individuals plan a fitness regimenF- FrequencyHow often you will exerciseEnough exercise to make positive improvementsBreaks- body needs time to rest and repair
8 F.I.T.T Principle I- Intensity Measure using Heart Rate The amount of effort or work of exerciseEnough to overload the bodyToo much could result in injuryMeasure using Heart RateLow- Below 50% max heart rateModerate- Between 50-75% max heart rateHigh- More than 75% max heart rate
10 F.I.T.T Principle T- Time T- Type How long each individual session should last?Typically between mins.T- TypeCardiovascularEnduranceStrength
11 F.I.T.T Principle Suggestions Cardiovascular Strength F – 3-5 times per weekI – 60 – 85%T – 30 – 60 minsT – Brisk WalkStrengthF – 2 – 4 times per weekI – 70 – 85% max weightT – (8-12 reps) x3T – Full Body
12 Goal Setting What’s realistic when setting fitness goals? Why is it important to rest?To give your body a chance to recover.
13 Goal Setting Short Term Goals Long Term Goals 1-3 months Greater than 3 months
14 Smart Goals S- Specific M- Measurable A- Attainable R- Realistic T- Time
15 Smart Goals Specific Measurable Every goal should be clearly defined ExampleI want to lose 20 poundsMeasurableBe able to clearly measure your progressKnow when goal is achieved.Run 5km in 30 mins with no breaks
16 Smart Goals Attainable Realistic You can attain any goal when you plan steps in order to meet final goal.What do you have to do to succeed?Example,Go from running 5km in 35 mins to running 5km in 30mins with no breaksRealisticMake the goals achievableLose 50lbs in one month (Realistic or not??)
17 Smart GoalsTimeSet deadlinesYour goal must have a time frame
18 Examples Cardiovascular Short-Term Goal Long – Term Goal Run 30 mins 3 times a week for 4 weeks.Long – Term GoalRun 10km in under 60 mins by August 31st.
19 Fitness PlanUsing the SMART Principle, you are going to create a Short Term and Long Term fitness goals.Using the F.I.T.T Principle, you are going to create a fitness plan that reflect your fitness goals.