Fitness Principles and Concepts

6 Dimensions of Wellness Physical Emotional Intellectual Social Spiritual Environmental

Recommended Physical Activity for Children and Adolescents - CDC 60 minutes of physical activity each day 10,000 steps each day Wellspan Health

Types of Activities Lifestyle Activities: Activities performed daily or nearly every day such as yard work or housework. Active Aerobics: Activities building cardiovascular fitness such as biking, jogging, and dance. Active Sports and Recreation: Activities that build fitness and skills such as basketball, hiking, tennis, and dance. Inactivity and Sedentary Living: Inactivity which should be limited includes TV, computers, and video games.

Balancing Calories Calories in should equal calories out to maintain body weight. Increase physical activity or reduce calorie intake to lose weight. 3500 kcal = 1 pound of fat

ChooseMyPlate.gov The USDA replaced the food pyramid with ChooseMyPlate. The plate shows the portions of each type of food you should have in each meal. Go to their website for more nutritional information.

Calories per Macronutrient (gram) Carbohydrate Protein Fat Alcohol 4 kcal 9 kcal 7 kcal

Resistance Exercise Terms Repetition: A single cycle of lifting and lowering a weight. Set: A group of repetitions of a specific exercise, with a rest between each set.

FITT Principle Frequency: How often you perform the activity (# of reps, sets, etc) Intensity: How hard you perform the activity (HR, 1 RM, etc) Time: How long you perform the activity Type: Which health-related component you are working on

5 Components of Fitness Cardiovascular Endurance Muscular Endurance Muscular Strength Flexibility Body Composition

Cardiovascular Endurance Ability to work the entire body for long periods of time. Frequency Intensity Time 3-6 days per week 65 - 90 % Heart Rate Max 20 - 60 continuous minutes

Muscular Endurance The number of times a muscle group can repeat an exercise or hold a contraction until it fatigues. Frequency Intensity Time 3 - 6 days per week 20 - 55% 1 Rep Max 1 - 3 sets 11 - 25 repetitions

48–72 hours of rest in-between workouts 60%–90% of maximum strength Muscular Strength Ability to work the entire body for long periods of time. Frequency Intensity Time 2–3 days per week 48–72 hours of rest in-between workouts 60%–90% of maximum strength 1–3 Sets 8–12 repetitions 30 sec to 1 minute

Flexibility Ability to move a joint through its full range of motion. Frequency Intensity Time Minimum 2 – 3 days a week Best to do some stretching daily To the point where you feel tension, not pain 15–30 minutes total Static stretches of warm muscles; 20–60 seconds, three sets

Daily physical activity weight/fat loss per week Body Composition The makeup of body tissue including muscle, bone, body fat, and all other body tissues. Usually reported in fat percentage. Frequency Intensity Time Daily physical activity 3 regular meals or 4-5 small meals a day 3,500 Kcal = 1 pound of fat No more than 1-2 pounds weight/fat loss per week

BMI Weight in Kilograms divided by Height in Meters squared (kg/m2). While not the most accurate, this is a cheap and fast indicator of body composition for the general population.

Overload and Progression Overload: To improve a health-related component, you must do more than what your body normally does. Progression: The amount of intensity should be increased gradually.

Specificity To increase a particular part of any health-related component, you must work on that that particular area. For example, to increase abdominal strength you must exercise the abdominal region.

Skill Related Physical Fitness Components Agility: Ability to change the body’s position quickly. Balance: Ability to be stable while standing still or moving. Coordination: Ability to use senses together with 1 or more body parts.

Skill Related Physical Fitness Components Power: Ability to generate muscular force quickly. Reaction Time: The amount of time it takes to move once you realize the need to. Speed: Ability to perform a movement or cover a distance in a short period of time.

Target Heart Rate Formula Max Heart Rate method: 208 - (0.70 x Age) Percent Maximal Heart Rate method: Max HR * .65 = threshold Max HR * .90 = target ceiling rate

Injuries - R.I.C.E. Method This method is used to immediately treat injuries in order to speed up recovery. R: Rest I: Ice C: Compression E: Elevate