1. Do Now: Quickwrite: What are the 5 Components of Fitness?
What is the FITT Principle?
If you don’t know, make an educated guess.
You have 3 minutes Go!

2. Albert Einstein or Marilyn Monroe?

3. 5 Components of Fitness
&
F. I. T. T Principle

4. 5 Components of Fitness Cardio respiratory Endurance
Muscular Endurance
Muscular Strength
Flexibility
Body Composition

5. FITT Principle F = Frequency I = Intensity T = Time T = Type
How many times per week; how often
I = Intensity
How hard (low, moderate, high)
T = Time
How long; total time during a week
T = Type
The exercise being done

6. Cardiorespiratory Endurance
Ability of the heart, lungs, and blood vessels to use and send fuel and oxygen to the body
Long periods of moderate to vigorous activity

7. Cardiorespiratory Endurance
Frequency
3-5 times per week
Intensity
60-85% of target heart rate zone
Time
20-60 minutes per session
Type
Any aerobic activity that increases heart rate

8. Examples???
1.6
Mile
Pacer
Basketball
Soccer
Other???

9. Muscular Endurance
Ability of the muscles to perform physical tasks over a period of time without becoming fatigued

10. Muscular Endurance Frequency Intensity Time Type 2-4 times per week
Light weights, numerous reps
Time
30-60 minutes per session
Type
Any activity allowing muscles to perform a physical task for a period of time

11. Examples???
Weight room
Pilates
Push-up test
Curl-up test
Others???

12. Muscular Strength Amount of force a muscle can exert
How much you can lift!

13. Muscular Strength Frequency Intensity Time Type 2-4 times per week
Heavier weight with less repetitions
Time
30-60 minutes per session
Type
Anaerobic activities such as weight room

14. Examples???
Weight room
Max lifting
Push-ups (for some)

15. Flexibility
Ability to move the joints through a full range of motion

16. Flexibility Frequency Intensity Time Type Daily stretching
Stretch muscles and hold beyond its normal length at a comfortable stretch
Time
Hold each stretch seconds; stretch minutes daily
Type
Stretching allowing full range of motion

17. Examples???
Stretches
Yoga
Dynamic warm-ups

18. Body Composition All of the tissues that together make up the body:
Bone, skin, fat, muscle tissue and body organs
An individual’s body composition is determined by comparing their muscular mass and body fat percentage

19. Female Body Fat %’s Females: Ages 13 – 17: Should not be below 12%
12% – 15% is considered low
16% - 30% is considered mid range
31% - 36% is considered upper range
Over 36% is considered obese

20. Male Body Fat %’s Males: Ages 13 – 17: Should not be below 5%
5% – 10% is considered low
11% - 25% is considered mid range
26% - 31% is considered upper range
Over 31% is considered obese

21. Healthy Caloric Intake
Calorie: a measure of energy. How much energy it takes to change the temperature of 1 gram of water by 1 degree Celsius.
USDA Recommendations:
Teen boys & active men: 2,800 calories per day
Children over 6, teen girls, active women and inactive men: 2,000 calories per day
Children 2-6, inactive women and some seniors: 1,600 calories per day

22. Make the Change Lower your daily caloric intake
Substitute starches & sugars for raw fruits & Vegetables
Substitute water for sodas and sugar drinks
FOLLOW THE FOOD PYRAMID
Increase exercise rate
Cut out salts
Start your day with a nutritious breakfast
Others?