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!

Albert Einstein or Marilyn Monroe?

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

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

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

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

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

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

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

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

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

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

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

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

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

Flexibility Frequency Intensity Time Type Daily stretching Stretch muscles and hold beyond its normal length at a comfortable stretch Time Hold each stretch 10-15 seconds; stretch 15-30 minutes daily Type Stretching allowing full range of motion

Examples??? Stretches Yoga Dynamic warm-ups

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

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

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

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

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?