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 5 Components of FitnessFitness

5 Components of 5 Components of FitnessFitness

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F. I. T. T PrincipleF. I. T. T Principle

5 Components of Fitness

• Cardio respiratory Endurance• Muscular Endurance• Muscular Strength• Flexibility• Body Composition

FITT Principle• F = Frequency

– 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

– 2-4 times per week• Intensity

– 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

– 2-4 times per week

• Intensity– 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

– Daily stretching

• Intensity– 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?