Health and Fitness2014-15

- Components of Fitness- F.I.T.T. Principle

Components of Fitness

Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition

Cardiorespiratory Endurance

Definition: heart and lungs working to send oxygen to your muscles during long periods of physical activity.

Aerobic activities are ones which increase heart rate/breathing AND can be continued for a long period of time (i.e. Biking, hiking, jogging)

3-5 days/week, 30-45 minutes each time

Cardiorespiratory Endurance

Intensity = how hard you are working

(Remember: You need to be able to maintain the workout for 30 minutes!)

Monitor your level of Intensity:- Target Heart Rate**- Breathing- Perceived Rate of Exertion

Measured in PE using the Pacer test

Muscular Strength/Endurance Definition: Ability of muscles to work

against resistance. Muscular Strength

- Lots of weight, low repetitions (3-10 reps per set) - Adds bulk to your muscles

Muscular Endurance - Light amount of weight; many repetitions (12-20 Repetitions per set)- Focus is toning and recovery.

Muscular Strength Workout

“Rest & Recovery” Principle: Major lifts/workouts should never be performed two days in a row.

- Upper body one day, lower body the next

OR- Total body workout every other day.

Always have a day of rest between lifts/workouts.

Flexibility

Definition: Ability of joints and muscles to move in a full range of motion.

Important for: * injury prevention, * increasing body temperature,

* increase elasticity of large muscle groups. Yoga, dance, and pilates promote

and improve flexibility. 15-30 minutes, daily

Body Composition

Body Composition is the combination of elements that make up the body. The elements are

• Muscles• Bones• Fat• Organs• Fluids, including blood, lymph

F.I.T.T PRINCIPLEHow to improve and/or maintain

your level of fitness.

F is for Frequency Frequency is the number of times a

week that you are planning to exercise.

Example: 3-5 days a week

I is for Intensity Intensity is how hard you are going to work.

Goal is work out at 60 – 80% of your Maximum Heart Rate

1.) Determine Your Maximum Heart Rate (MHR):220 – Your Age

2.) Determine your Target Heart Rate by finding

60% and 80% of your MHR

Example: For a 16 year old: 220 – 16 = 20460% of 204 = 12280% of 204 = 163

Target Heart Rate = 122-163 beats per minute

I is for Intensity

Example: I am going to work out four days a week in my target heart rate zone of 122-163 bpm.

T is for Type Type is what type of exercise are you

going to do.

Example: I am going to jog four days a week in my target heart rate zone of 122-

163 bpm.

T is for Time Time is for how long are you going to

do that activity.

Example: I am going to jog for thirty minutes four days a week in my target heart rate zone of 122-163 bpm.

A F.I.T.T. Training Plan

Frequency: 3-5 Days/Week Intensity: 60-80% of Maximum

Heart Rate Time: 30-45 minutes each time Type: Jogging