Health-Related Fitness Components/Principles & The

Physical Best Activities

Fitness Defined

(Health-Related) Physical Fitness (Health-Related) Physical Fitness

Measure of a person’s ability to perform Measure of a person’s ability to perform physical activities requiring:physical activities requiring:EnduranceEnduranceStrengthStrengthFlexibilityFlexibility

The Fitness Process(FITNESSGRAM Test Administration Manual, 3rd ed)

1.1. Instruction-ConceptsInstruction-Concepts

2.2. Student ParticipationStudent Participation

3.3. Instruction-TestsInstruction-Tests

4.4. Assessment-FitnessAssessment-Fitness

5.5. Planning ProgramPlanning Program

6.6. Tracking ActivityTracking Activity

7.7. ReassessmentReassessment

8.8. RevisionRevision

Principles of Fitness

OverloadOverload

ProgressionProgression

Overload PrincipleStates that a body system must perform States that a body system must perform at a level beyond normal in order to at a level beyond normal in order to adapt and improve physiological adapt and improve physiological function and fitness.function and fitness.

ProgressionA gradual increase in the level of A gradual increase in the level of exercise that is manipulated by exercise that is manipulated by increasing wither frequency, intensity, increasing wither frequency, intensity, or time, or a combination of all three or time, or a combination of all three components. components.

FrequencyFrequency

IntensityIntensity

TimeTime

TypeType

Physical Fitness Includes

Skill-Related Skill-Related FitnessFitness

Health-Related Health-Related FitnessFitness

Skill-Related Fitness Components

AgilityAgility BalanceBalance CoordinationCoordination PowerPower Reaction timeReaction time SpeedSpeed

The ability to perform large muscle, The ability to perform large muscle, dynamic, moderate- to high-intensity dynamic, moderate- to high-intensity exercise for prolonged periodsexercise for prolonged periods

Health-Related Fitness Components

Aerobic Fitness

Frequency

Children (5-12 years) Adolescents

(11+ years)

Middle and high school youth who participate in athletics

Developmentally appropriate physical activity on all or most days of the weekSeveral bouts of physical activity lasting 15 min or more daily

Daily or nearly every dayThree or more sessions per week

5 or 6 days per week

Intensity

Children (5-12 years) Adolescents

(11+ years)

Middle and high school youth who participate in athletics

Mixture of moderate and vigorous intermittent activity

Moderate to vigorous activity.12-16 rating of perceived exertion (RPE)d

60-90% heart rate max (MHR) or 50-85% heart rate reserve (HRR)12-16 rating of perceived exertion (RPE)

Time

Children (5-12 years) Adolescents

(11+ years)

Middle and high school youth who participate in athletics

Accumulation of at least 60 min, and up to several hr, of activityUp to 50% of accumulated min should be accumulated in bouts of 15 min or more

30-60 min daily activity20 min or more in a single session

20-60 min

Type

Children (5-12 years) Adolescents

(11+ years)

Middle and high school youth who participate in athletics

Variety of activitiesActivities should be selected from the first 3 levels of the activity pyramidContinuous activity should not be expected for most children

Play games, sports work, transportation, recreation, physical education, or planned exercise and community activitiesBrisk walking, jogging, stair climbing, basketball, racket sports, soccer, dance, lap swimming, skating, lawn mowing, and cycling

Activities that use large muscles in a rhythmical fashion (e.g., brisk walking, jogging, stair climbing, basketball, racket sports, soccer, dance, lap swimming, skating, and cycling)

Muscular FitnessIn the Physical Best program, muscular In the Physical Best program, muscular fitness refers to the development of a fitness refers to the development of a combination of muscular strength and combination of muscular strength and muscular endurancemuscular endurance

Frequency

9-11 years 12-14 years 15-16 years 17+years

2 or 3 days/wk 2 or 3 days/wk 2 or 3 days/wk 2 or 3 days/wk

Intensity

9-11 years 12-14 years 15-16 years 17+years

Very light weight

Light weight Moderate weight

Light to heavy weight (based on type selected)

Time

9-11 years 12-14 years 15-16 years 17+years

At least 1 set (may do 2 sets), 6-15 reps, at least 20-30 min

At least 1 set (may do 3 sets), 6-15 reps, at least 20-30 min

At least 1 set (may do 3 to 4 sets), 6-15 reps, at least 20-30 min

Minimum 1 set, 8-12 reps

Type

9-11 years 12-14 years 15-16 years 17+years

Major muscle groups, 1 exercise/

muscle or muscle group

Major muscle groups, 1 exercise/

muscle or muscle group

Major muscle groups, 2 exercises/

muscle or muscle group

Major muscle groups, 8-10 exercises; select strength, power or endurance

FlexibilityThe ability to move a joint through its The ability to move a joint through its complete ROM, or range of motioncomplete ROM, or range of motion

FITT

Frequency Intensity Time Type

Three times per week, preferably daily and after a warm-up to raise muscle temperature.

Slow elongation of the muscle to the point of mild discomfort and back off slightly.

Up to 4-5 stretches per muscle or muscle group. Hold each stretch 10-30 sec. Always warm up prior to stretching.

The preferred stretch for the classroom is slow static stretching for all muscles or muscle groups.

Body Composition

DefinitionDefinition

Health benefitsHealth benefits

Growth and developmentGrowth and development

NutritionNutrition

MetabolismMetabolism

Used in teaching Used in teaching all components.all components.

BENEFITSOF

FITNESS

Physical Best Activity Guides

Format For Activities

1.1. PurposePurpose

2.2. National StandardsNational Standards

3.3. Equipment NeededEquipment Needed

4.4. ReproducibleReproducible

5.5. ProcedureProcedure

6.6. Teaching HintsTeaching Hints

7.7. Inclusion TipInclusion Tip

8.8. AssessmentAssessment

Top of Page:Activity Name, Level and Concept(s)

Questions?