FIVE COMPONENTS OF FITNESS AND FITT PRINCIPLE

BELLRINGER- Grab a pre-test from the chair and complete.

• The Five Components of Fitness are

• Flexibility• Cardiorespiratory Endurance• Body Composition • Muscular Strength• Muscular Endurance

Body CompositionThis refers to the combination of fat-free mass such as bones, muscles, connective tissue, organs, and fat. Fat helps the body use certain vitamins, insulates the body, and protects the organs. A healthy man should be between 10-20%A healthy woman should be between 15-25%

Body Composition- The combination of fat-free mass and fat-mass

Body Composition • This is effected by two factors • The number of calories eaten (energy in)• The amount of activity performed and calories

burned (energy out)• A combined effort to eat healthy and be

physically active is the best approach to maintain a healthy level

• Activities would include cardio endurance and resistance training

Flexibility

Muscles stiffen as they get older. If muscles are never stretched, they tighten and begin to limit movement. Flexibility is needed for everyday movements, from tying your shoe to throwing a ball.

Flexibility- The muscles ability to move a joint through a full range of motion.

Flexibility• 3 or more times a week • Mild tension • 15 seconds a stretch for 3 times a total time of 15 minutes to

stretch • Types- static, dynamic, yoga, martial arts• Dynamic stretches- involves moving parts of the body

continuously while gradually increasing reach, and speed of movement

• Static stretches- involves stretching a muscle to the point of mild discomfort for a extended time

Cardiorespiratory EnduranceThe heart is a Muscle. Like any muscle as the heart becomes stronger it is able to pump more blood with each beat, which means the heart can beat at a slower rate and circulate the same amount of blood.

Cardiorespiratory Endurance- The ability of the heart, blood, and lungs to supply enough oxygen to the muscles during long periods of activity.

Cardiorespiratory Endurance • The best results for improving this is by…• Working out 5-7 days per week • At a 65-85% of your maximum heart rate • Going for at least 60 minutes • Activity type- running, swimming, biking • Maximum heart rate(mhr)- highest number of

times the heart can beat in one minute.

Muscular StrengthStrength is the ability to push or pull with total force. If a person wants to work strength, they should use enough resistance so that the muscles are challenged to do eight repetitions.

Muscular Strength- The ability of a muscle to push or pull with its total force

If a person can do more than twelve repetitions of an exercise, then they have plenty of strength and are

working on muscular endurance.

• Muscular Endurance

Muscular Endurance- the ability of a muscle to repeat a movement many times or hold a position without rest.

Muscular Strength and Endurance• 2-3 times per week • Strength using heavy resistance • Endurance using light resistance • Repetitions for strength between 4-8• Repetitions for endurance between 13-20• Activity types- weight training, circuit training, resistance

training, calisthenics • If you are using both strength and endurance moderate

resistance 9-12 repetitions. • Resistance- the force that acts against a muscle

• Walking, stairs, sports, PE class,• Tying shoe, putting on clothes,• Mowing the grass, raking leaves, • Lifting the laundry, caring the garbage

Daily Functions for all 5 Components

Five Components of Fitness Video

• http://www.youtube.com/watch?v=oKtDwB_6pFk&safety_mode=true&persist_safety_mode=1&safe=active

FITT Principle

Frequency Intensity

Time Type

Vocabulary

• FITT Principle- A formula in which each letter represents a variable for determining the correct amount of physical activity.

• Frequency- How often an activity is performed each week

• Intensity- How hard an activity is performed each time

• Time- How long an activity is performed each session

• Type- Which activities are chosen

Five for life activity diamond poster and you tube video

• Take a look at the activity diamond poster on the gym wall and discuss.

• http://www.youtube.com/watch?v=RJDOTuFCR1w&safety_mode=true&persist_safety_mode=1&safe=active

Workout and Games

• Dynamic Stretch• Cardio Endurance Circuit • Muscular Strength and Endurance Resistance

Band Workout • Energy In/ Energy Out• Static Stretch

• Worksheets go along with the two workouts

Table of Contents1. Journal Entry

2. Risky Behaviors SOL 7.1A, 7.1B (Back-Side of Journal)

3. Weighing the Consequences of Risky Behaviors

4. Weighing the Consequences-Page 4 (back side of page 3) Personal Inventory

5. Stress Management Notes SOL 7.1 C

6. Sleep Patterns

7. My Top 10 Stressors

8. Getting Physical

9. Five Components Pre-Test

10. Health Notes for the five components of fitness

11. Health notes on the FITT Principle