FITNESS

Components of Fitness  DO NOW: List activities that would fall under each of the 5 components of fitness!  Cardiorespiratory Endurance  Muscular Strength  Muscular Endurance  Body Composition  Flexibility

Components of Fitness  Cardiorespiratory Endurance:  The ability of the heart, lungs, and vascular system to deliver oxygen-rich blood to working muscles during sustained physical activity.  Cardiorespiratory endurance is needed to maintain cardiovascular health.

Improving Cardiorespiratory Fitness  Aerobic:  Any activity that uses large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes, 3 times a day or for 20 to 30 minutes at one time  Examples of Aerobic Activities: Running, cycling, dancing, swimming  Anaerobic:  Intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen  Examples of Anaerobic Activities: Running 100-meter dash, lifting weights

Cardiorespiratory Endurance  Resting Heart Rate  When is the best time to take it?  Where do you take it?  What is the average resting heart rate for males/females?  Target Heart Rate  What is the purpose of achieving a Target Heart Rate?  How do you calculate your target heart rate?

Components of Fitness  Muscular Strength:  The amount of force a muscle can exert against a heavy resistance.  Muscular Endurance:  The ability of a muscle or muscle group to repeat a movement many times or to hold a particular position for an extended period of time. Both aerobic and anaerobic exercise can improve muscular strength.  Muscular strength is needed for activities that involve lifting, pushing, or jumping and muscular endurance to perform such activities repeatedly

Components of Fitness  Measuring Muscular Strength and Endurance  Abdominal muscle strength and endurance:  Curl-ups How might abdominal strength improve your posture?  Upper body strength and endurance:  Push ups What are the benefits of having good upper body strength and endurance?

Components of Fitness  Flexibility:  The degree to which an individual muscle will lengthen.  Benefits of Flexibility: Increase your athletic performance Help you feel more comfortable Reduce the risk of muscle strains and other injuries Prevent lower back problems  Measuring Flexibility: Sit-and-Reach Test

Components of Fitness  Body Composition:  The amount of fat in the body compared to the amount of lean mass (muscle, bones, organs etc. ) Percentages over the following put you at risk: Males: 25% Females: 30%  Being physically active and eating a balanced diet can help you avoid health problems with being overweight  Measuring Body Composition: “Pinch Test” with a skinfold caliper (measures the thickness of fat beneath a fold of skin) Body Composition Scales

Developing a Plan  Assess your fitness level BMI, Heart Rate Check, Push up test, mile walk test, waist circumference check  Design your fitness program Need a plan- consider fitness goals, create a balanced routine, build activity in daily routine, vary activities, allow recovery time, log it.  Get the proper equipment Proper sneakers or shoes, attire, equipment etc.  Get started Start slowly and build up gradually, be creative, listen to your body, be flexible  Monitor progress  Retake fitness assessment after 6 weeks reevaluate plan, set new goals.

How to develop a fitness program  FITT Formula  Include each of these elements in your workout  Frequency How often do you do the activity each week  Intensity How hard you work at the activity per session  Time (duration) How much time do you devote to a session  Type Which activities you select

Developing a FITNESS GOAL  Write a SMART GOAL for next fall when you begin your college career, pertaining to your fitness.  Consider the following when writing your goal…  Current fitness level  Available time  Facility or equipment availability  Motivation level  Ability to maintain your goal

Personal Trainer Assignment  Students will work with a partner who will be their PERSONAL TRAINER  The goals of the personal trainer will be:  To evaluate the “clients” current fitness level.  To discuss the “client’s” fitness goals.  To discuss and consider the likes/dislikes and interests of the “client.”  To consider the equipment and facilities available for the “client.”  To develop a detailed fitness plan for the “client.”

Personal Trainer Rubric