1. Health-Related Fitness and the FITT Formula

2. Developing and Maintaining Health-Related Fitness
H.R.F.- Ability of the heart, lungs, muscles and joints to function at optimal capacity.

3. FITT Formula Frequency- how often a person performs physical activity
Intensity- how hard a person performs physical activities
Time- how long a person performs physical activities
Type- the kind of physical activities that a person performs to develop a fitness component or obtain a specific benefit

4. Cardiorespiratory Endurance
Ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity
Improves metabolic rate, immune system, prevents against cancer, psychological well-being
Maintaining
Measuring

5. Cardiorespiratory Endurance
Frequency- 3-5 days a week, more can stress immune system
Intensity- T.H.R.- about 75% of the individuals maximum heart rate
Time- time depends on intensity.
Type- aerobic

6. Muscular Strength & Endurance
Maximum amount of force a muscle can produce in a single effort. Continuing without fatigue.
Posture, reduce injuries, improve self image, keep bones dense and strong,
Maintaining
Measuring

7. Muscular Strength & Endurance
Frequency- use weights 2-4 days a week. Day of rest between workouts
Intensity- Begin with weight that can be moved easily for 8-12 times. Add more until 3 sets of ten to twelve reps can be done.
Time reps. At least 1 set of each exercise. 3 sets for maximum benefits.
Type- depends on what the individual wants to accomplish

8. Flexibility
Ability to bend and move the joints through the full range of motion.
Quality of life, prevent and relieve arthritis, improves performance
Measuring

9. Flexibility
Frequency- 2-3 times a week as part of a cool down for weight training
Intensity seconds. Between each stretch there should be seconds. Repeated 3-5 times
Time minutes
Type- Static, ballistic stretching

10. Healthful Body Composition
High ratio of lean tissue to fat tissue in the body.
Reduce risk of obesity, coronary heart disease, diabetes, high blood pressure, stroke, self-image
Measuring

11. Healthful Body Composition
Frequency- Physical activity 3-5 days/week
Intensity- Perform P.A. at target heart rate
Time- Depends on intensity.
Aerobic activities