Presentation on theme: "FIVE COMPONENTS OF FITNESS AND FITT PRINCIPLE"— Presentation transcript:
1 FIVE COMPONENTS OF FITNESS AND FITT PRINCIPLE BELLRINGER- Grab a pre-test from the chair and complete.
2 The Five Components of Fitness are FlexibilityCardiorespiratory EnduranceBody CompositionMuscular StrengthMuscular Endurance
3 Body Composition- The combination of fat-free mass and fat-mass This refers to the combination of fat-free mass such as bones, muscles, connective tissue, organs, and fat.Fat helps the body use certain vitamins, insulates the body, and protects the organs.A healthy man should be between 10-20%A healthy woman should be between 15-25%
4 Body Composition This is effected by two factors The number of calories eaten (energy in)The amount of activity performed and calories burned (energy out)A combined effort to eat healthy and be physically active is the best approach to maintain a healthy levelActivities would include cardio endurance and resistance training
5 FlexibilityFlexibility- The muscles ability to move a joint through a full range of motion.Muscles stiffen as they get older.If muscles are never stretched, they tighten and begin to limit movement.Flexibility is needed for everyday movements, from tying your shoe to throwing a ball.
6 Flexibility 3 or more times a week Mild tension 15 seconds a stretch for 3 times a total time of 15 minutes to stretchTypes- static, dynamic, yoga, martial artsDynamic stretches- involves moving parts of the body continuously while gradually increasing reach, and speed of movementStatic stretches- involves stretching a muscle to the point of mild discomfort for a extended time
7 Cardiorespiratory Endurance Cardiorespiratory Endurance- The ability of the heart, blood, and lungs to supply enough oxygen to the muscles during long periods of activity.Cardiorespiratory EnduranceThe heart is a Muscle. Like any muscle as the heart becomes stronger it is able to pump more blood with each beat, which means the heart can beat at a slower rate and circulate the same amount of blood.
8 Cardiorespiratory Endurance The best results for improving this is by…Working out 5-7 days per weekAt a 65-85% of your maximum heart rateGoing for at least 60 minutesActivity type- running, swimming, bikingMaximum heart rate(mhr)- highest number of times the heart can beat in one minute.
9 Muscular Strength- The ability of a muscle to push or pull with its total force Strength is the ability to push or pull with total force.If a person wants to work strength, they should use enough resistance so that the muscles are challenged to do eight repetitions.
10 Muscular Endurance- the ability of a muscle to repeat a movement many times or hold a position without rest.Muscular EnduranceIf a person can do more than twelve repetitions of an exercise, then they have plenty of strength and are working on muscular endurance.
11 Muscular Strength and Endurance 2-3 times per weekStrength using heavy resistanceEndurance using light resistanceRepetitions for strength between 4-8Repetitions for endurance between 13-20Activity types- weight training, circuit training, resistance training, calisthenicsIf you are using both strength and endurance moderate resistance 9-12 repetitions.Resistance- the force that acts against a muscle
12 Daily Functions for all 5 Components Walking, stairs, sports, PE class,Tying shoe, putting on clothes,Mowing the grass, raking leaves,Lifting the laundry, caring the garbage
14 Frequency Intensity Time Type FITT PrincipleFrequencyIntensityTimeType
15 VocabularyFITT Principle- A formula in which each letter represents a variable for determining the correct amount of physical activity.Frequency- How often an activity is performed each weekIntensity- How hard an activity is performed each timeTime- How long an activity is performed each sessionType- Which activities are chosen
16 Five for life activity diamond poster and you tube video Take a look at the activity diamond poster on the gym wall and discuss.
17 Workout and Games Dynamic Stretch Cardio Endurance Circuit Muscular Strength and Endurance Resistance Band WorkoutEnergy In/ Energy OutStatic StretchWorksheets go along with the two workouts
18 Table of Contents Journal Entry Risky Behaviors SOL 7.1A, 7.1B (Back-Side of Journal)Weighing the Consequences of Risky BehaviorsWeighing the Consequences-Page 4 (back side of page 3) Personal InventoryPersonal Inventory6. Stress Management Notes SOL 7.1 C7. Sleep Patterns8. My Top 10 Stressors9. Getting Physical10. Five Components Pre-Test11. Health Notes for the five components of fitness12. Health notes on the FITT PrincipleCardiorespiratory Endurance and The FITT Principle (work sheet 1.49)