Components of Components of Fitness Fitness Review Review

1010thth Grade Lifetime Fitness Grade Lifetime Fitness

Five Components of Five Components of FitnessFitness

Body CompositionBody Composition Cardiorespiratory FitnessCardiorespiratory Fitness FlexibilityFlexibility Muscular Endurance Muscular Endurance Muscular StrengthMuscular Strength

BODY COMPOSITIONBODY COMPOSITION

All of the tissues that All of the tissues that together make up the together make up the

body.body.

Fat free mass + Fat Fat free mass + Fat mass mass

Having too much or too little fat Having too much or too little fat can both lead to serious health can both lead to serious health

risksrisks

A healthy level of body fat A healthy level of body fat percentage is necessary to percentage is necessary to

maintain good healthmaintain good health

Why Is It Important To Why Is It Important To Understand Body Understand Body

Composition?Composition?

Cardiorespiratory Cardiorespiratory FitnessFitness

Cardiorespiratory Cardiorespiratory FitnessFitness

What is What is CardiorespiratoryCardiorespiratory

Fitness?Fitness?

What is What is CardiorespiratoryCardiorespiratory

Fitness?Fitness?

Fitness of the heart, lungs, Fitness of the heart, lungs, blood, and blood vesselsblood, and blood vessels

The ability of the whole The ability of the whole body to do physical activity body to do physical activity for long periods of timefor long periods of time

Fitness of the heart, lungs, Fitness of the heart, lungs, blood, and blood vesselsblood, and blood vessels

The ability of the whole The ability of the whole body to do physical activity body to do physical activity for long periods of timefor long periods of time

Why is it important?Why is it important?

A fit heart reduces the risk of A fit heart reduces the risk of cardiovascular diseases. cardiovascular diseases.

Fit heart and lungs allow a person to Fit heart and lungs allow a person to be active for a longer period of time. be active for a longer period of time.

Cardiorespiratory activities help Cardiorespiratory activities help maintain or improve body maintain or improve body composition. composition.

FITT PRINCIPLEFITT PRINCIPLE

F = MINIMUM OF 3 TIMES A WEEKF = MINIMUM OF 3 TIMES A WEEK

I = WITHIN YOUR TARGET HEART I = WITHIN YOUR TARGET HEART RATE ZONERATE ZONE

T = MINIMUM 20 MINUTEST = MINIMUM 20 MINUTES

T = AEROBIC EXERCISET = AEROBIC EXERCISE

FLEXIBILITYFLEXIBILITY

TERMTERM Flexibility-Flexibility- The The

ability to move a ability to move a joint through a full joint through a full range of motion.range of motion.

WHY IS FLEXIBILITY WHY IS FLEXIBILITY IMPORTANT?IMPORTANT?

Reduces risk of injuryReduces risk of injuryReduces muscle sorenessReduces muscle sorenessReduces muscle tensionReduces muscle tension

WHY IS FLEXIBILITY WHY IS FLEXIBILITY IMPORTANT?IMPORTANT?

Increases mental and Increases mental and physical relaxationphysical relaxation

Increases ability to Increases ability to perform skilled perform skilled movementsmovements

FITT PRINCIPLE for FITT PRINCIPLE for FLEXIBILITY FLEXIBILITY

Frequency – at least 3 days a weekFrequency – at least 3 days a week

Intensity – Stretch to slight Intensity – Stretch to slight discomfort, not to pain.discomfort, not to pain.

Time – 10- 30 secondsTime – 10- 30 seconds

Type – Dynamic or static stretching Type – Dynamic or static stretching

MUSCLE FITNESSMUSCLE FITNESS

Muscular Strength Muscular Strength

andand

Muscular Endurance Muscular Endurance

WHAT IS MUSCULAR WHAT IS MUSCULAR STRENGTH?STRENGTH?

The amount The amount of force a of force a muscle can muscle can exert.exert.

WHAT IS MUSCULAR WHAT IS MUSCULAR ENDURANCE?ENDURANCE?

The muscles The muscles ability to do ability to do a repetitive a repetitive movement movement many times many times without without tiring. tiring.

WHY IS MUSCLE FITNESS WHY IS MUSCLE FITNESS IMPORTANT?IMPORTANT?

Perform daily tasks Perform daily tasks more efficiently more efficiently

Improves bone Improves bone density density

Improves the stability Improves the stability of the skeletal systemof the skeletal system

WHY IS MUSCLE FITNESS WHY IS MUSCLE FITNESS IMPORTANT?IMPORTANT?

Reduces the risk of injury Reduces the risk of injury Improves appearance, Improves appearance, self-esteem and self-esteem and confidence confidence

Raises BMR which can lower Raises BMR which can lower excess body fatexcess body fat

FITT PRINCIPLE for FITT PRINCIPLE for MUSCULAR STRENGTH MUSCULAR STRENGTH

Frequency – 2 to 3 days a weekFrequency – 2 to 3 days a week

Intensity – 60% – 85% of 1 RMIntensity – 60% – 85% of 1 RM

Time – 3 - 8 reps, 1 – 3 sets Time – 3 - 8 reps, 1 – 3 sets

Type – Free weights, selectorized Type – Free weights, selectorized equipment, isotonic, equipment, isotonic, calisthenicscalisthenics

FITT PRINCIPLE for FITT PRINCIPLE for MUSCULAR ENDURANCE MUSCULAR ENDURANCE

Frequency – 2 to 3 days a weekFrequency – 2 to 3 days a week

Intensity – 50% - 70% of 1 RMIntensity – 50% - 70% of 1 RM

Time – 12 – 20 reps, 4 – 6 sets Time – 12 – 20 reps, 4 – 6 sets

Type – Free weights, selectorized Type – Free weights, selectorized equipment, iequipment, isotonic, sotonic, calisthenicscalisthenics

R I C ER I C EPRINCIPLE OF FIRST AIDPRINCIPLE OF FIRST AID

RestRest Stay off the injured areaStay off the injured area IceIceUse ice immediately after injury for at least 20 Use ice immediately after injury for at least 20

minmin CompressionCompressionIf possible wrap the injured area to reduce If possible wrap the injured area to reduce

swellingswelling ElevationElevationIf possible elevate the injured area above the If possible elevate the injured area above the

heart to reduce the swellingheart to reduce the swelling

ConclusionConclusion Fitness is a road trip not a Fitness is a road trip not a

destination. destination.

It is an ongoing state of health It is an ongoing state of health that is a combination of all of the that is a combination of all of the

components of fitness .components of fitness .