The Principles of Fitness

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.

John F. Kennedy 

How Do You Know if You are Fit?

•What is your current level of fitness?

•How do you compare to national standards?

•Where do you start?

•What are your goals?

Health and Fitness• Health – a state of

complete physical, mental/emotional and social well- being.

• Not merely and absence of illness or disease.

• Should be considered a “way of life” not a destination.

• Fitness – attributes that people have or achieve that relates to the ability to perform physical activity.

• To be able to respond in an emergency to save a life or maybe even your own

• To carry out daily tasks without fatigue

Health Related Components of Fitness •Cardiovascular Endurance

•Muscular Strength

•Muscular Endurance

•Flexibility

•Body Composition

Cardiovascular Endurance• The ability of the circulatory and respiratory systems to

supply fuel and oxygen during sustained physical activity.

What activities will develop cardiovascular endurance?

• Stay moving for at least 30 minutes to reap benefits.

• Use large muscle groups to encourage increase in heart rate.

• Work within 60-85% of target heart rate.

• Activities that will promote CVE: jump rope, swimming, jogging, running, walking at a brisk pace, elliptical, etc.

Muscular Strength• The max amount of force a muscle can apply in one

contraction

What activities will develop muscular strength?

• Think of activities that are performed with resistance. Challenging the muscle to contract against a force.

• More weight or resistance and less repetitions.• Types of activities that increase muscular strength: bench

press, push-ups, squats, lunges, etc.

• Increase in resistance = Increase in strength

Muscular Endurance

• The ability of muscles to contract over an extended period of time without fatigue

What activities will develop muscular endurance?• Sit –ups• Squats• Pull-ups• Lunges• Push-ups• Bench Press• Light weight more repetitions

• Increased repetitions = Increased Endurance

Flexibility • The ability of the body parts to move in full range of

motion around a joint.

•What activities will develop flexibility?• Stretch before and after exercise session• Hamstring stretch• Arm Circles • Quadriceps stretch• Calf raises• Leg Lifts• Superman Stretch

Increased Flexibility = Decreased Risk of Injury

Body Composition

• The ratio of lean body mass (muscle, bone, internal organs) compared to fat mass.

•What activities will improve body composition?

• Balanced Diet• Healthy Nutrition Plan• Understanding Energy Balance Energy In = Energy Out

• Physical Activity• 30-60 minutes a Day• Stay Active!

Athletic Related Fitness Components

F.I.T.T. Principle

•What do you need to know to design a fitness program?

•Frequency•Intensity•Time•Type

Frequency – How often?

It is recommended that you exercise at least:

2 times a week to maintain your current fitness level

3 times a week to improve your current fitness level

4 times a week for gains in a particular area

5 times a week for weight loss or specific training goals

Intensity– How hard?

How do you measure your intensity?

Target heart rate – 60-85% of heart rate max (220-your age x .60 and .85

Heart rate monitors

Talk test – can you comfortably talk?

Perceived Exertion Scale - 1-10, you train at a “7”

Time – How long?

What is you objective for exercising?

Minimum Fitness – 15 minutes of cardio

General Fitness – 30 minutes of cardio/weight training

Specific Training – 45 minutes for weight loss or specific event.

Type – What do you like to do?

Do what you want to do…for example:

If you like outdoors – hiking, walking, biking, golf, etc.

If you like to exercise with others – activity classes, group exercise

If you like water – swimming, water jogging, etc.

If you like low key – walking