1. Fitness and You

2. F.I.T.T. Formula F- Frequency –How often you do the activity each week I- Intensity –How hard you work at the activity per session T- Time/Duration –How much time you devote to a session T-Type –What activities you select *Try to include each of these elements in your workout*

3. 5 health related components of physical fitness Cardiorespiratory endurance –The ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the bodies tissue during long periods of moderate to vigorous activity –The Lungs bring oxygen into your body –The Blood carries oxygen to all the cells of the body and carries waste from the cells back to the lungs –The blood is pumped to all the cells of the body through the Blood Vessels –The blood is pumped to all the cells of the body by a special muscle called the Heart

4. A Fit Heart… Pumps MORE blood full of oxygen to the cells Pumps LESS beats per minute Pumps 9.5 million times less each year A FIT HEART WILL LAST LONGER

5. Cardiorespiratory Endurance Benefits Works more efficiently, gets tired less easily Reduces risk of heart disease Reduce risk of high blood pressure Reduce risk of a heart attack Reduced risk of stroke

6. F.I.T.T. Formula for F.I.T.T. Formula for Cardiorespiratory Endurance Frequency: at least 3-5 days a week Intensity: In target heart rate Time: 15-30 minutes non-stop Type: Examples??

7. Target Heart Rate Is the number of beats per minute within which your heart should beat for 15-30 minutes non-stop at least 3-5 days per week in order to strengthen your heart 148-178 beats per minute

8. 5 health related components of physical fitness Muscle strength –the amount of force that a muscle can exert –Heavier weight, not able to lift as many times –Reps: 7-10 –Sets: 1-3 –Rest: At least 2 minutes of rest are required between each set of exercises

9. F.I.T.T. Formula for Muscular Strength Frequency: at least 3-7 days a week Intensity: Heavier weights/fewer reps Time: 1-3 sets of 7-10 reps for each exercise, two minute rest Type: Choose exercise for specific muscle

10. 5 health related components of physical fitness Muscle endurance –the ability of the muscle to perform physical tasks over a period of time without becoming fatigued –Lighter weight –More reps: 11-25 –Set: 1-3 –Rest: At least 2 minutes of rest are required between each set of exercises

11. F.I.T.T. Formula for Muscular Endurance Frequency: at least 3-7 days a week Intensity: Light weights/more often Time: 1-3 sets of 11-25 reps for each exercise, two minute rest Type: Choose exercise for specific muscle

12. Lifting Terms Reps –Is an abbreviation or a quick way of saying the word repetitions Set –A group of repetitions Resistance –The force that acts against the muscle

13. Guidelines for Muscular Exercise To avoid injury and increase your enjoyment of activities, you should follow these guidelines –Always warm up gently –Breathe normally (hernia or pass out) –Use correct technique (wrong muscle/body strain) –Exercise slowly with steady rhythm –Start slowly, to many reps too soon will cause muscle soreness and slow your progress

14. Guidelines for Muscular Exercise –Move through full range of motion to keep joint and muscle flexible –Never move joint to full extension –Rest at least two minutes between sets –Exercise muscles on the front and back of your body

15. Benefits of Muscular Strength and Endurance Makes you look better Makes you feel better Helps keep good posture You can work and play longer without getting fatigued Less muscle soreness Less chance of muscle injury Strengthens bones

16. 5 health related components of physical fitness Flexibility –the ability to move a body part through a full range of motion Joint –Place where bones come together –8 places in the body where you can find joints, list them

17. F.I.T.T. Formula for Flexibility Frequency: at least 3-7 days a week Intensity: Must stretch body beyond it’s normal limit Time: Hold each stretch for 20-30 seconds Type: Flexibility exercise is for the specific joints and it’s muscles

18. Benefits of Flexibility –Prevents pulled muscles –Allows you to move more easily with little effort –Prevents joint injuries –Good posture/less chance of back pain –Reduces becoming tired easily –Help a person perform sports better with more freedom of movement

19. 5 health related components of physical fitness Body composition –the ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons

20. Ways to build up the 5 components Aerobic Exercise Anaerobic Exercise Resistance Exercise

21. Aerobic vs. Anaerobic Exercise Aerobic exercise –with oxygen –is any activity that uses large muscle groups (arms, legs, abs) –In your Target Heart Rate (THR) –For 15 – 30 min at one time –At least 3-5 days/week –Examples?

22. Aerobic vs. Anaerobic Exercise Anaerobic exercise –without oxygen –involves intense short burst of activity –muscles work so hard that they produce energy without using oxygen –Examples?

23. Resistance Exercise Builds muscles by requiring them to move in opposition to a force Free weights, exercise machines, or your body can provide resistance Help keep blood sugar levels normal Help maintain healthy cholesterol levels

24. 3 types of resistance exercises Isometric Exercises –Activities that uses muscle strength with little or no movement of the body part –Pushing against a wall or another immovable object Isotonic Exercises –Activities that combines muscle contraction and repeated movement –Calisthenics, push-ups, sit-ups, rowing machine Isokinetic Exercise –Activities in which a resistance is moved through an entire range of motion at a controlled rate of speed –Stationary bike, treadmill designed to control resistance and speed