PHYSICAL FITNESS5 Fitness Components

BR IN

List the top 5 exercises you do when you workout/exercise.

Why do you perform these five exercises?

5 FITNESS COMPONENTS

1) Cardiovascular Fitness\Aerobic 2) Muscular Endurance 3) Muscular Strength 4) Flexibility 5) Body Composition

1. CARDIO ENDURANCE\AEROBIC

Measures your ability to do moderately strenuous activity over a period of time.

It’s a measurement of how efficiently your heart and lungs work together to supply oxygen to your body while exercising.

Fitness Test: Pacer Test/Mile Run

AEROBIC AND ANAEROBIC

Aerobic: means “with oxygen” Jogging

Anaerobic: means "without oxygen“ Weight lifting

Aerobic exercise uses oxygen to generate energy.

Anaerobic exercise does not use oxygen to produce energy.

WHICH IS BETTER?

Aerobic exercise improves heart health and burns calories.

Anaerobic exercise builds muscle mass, which makes your body stronger and more effective at burning calories.

LETS COME UP WITH SOME. . .

Anaerobic Activities Aerobic Activities

2. 2. MUSCULAR ENDURANCE

Measures your fitness level by your ability to hold a particular position for a sustained period of time or repeat a movement many times.

Example: lift a five-pound weight 20 consecutive times.

Fitness Test: Flexed Arm Hang

3. 3.MUSCULAR STRENGTH

The ability to use maximum force.

Possible to have greater muscular strength in one area, than another.

Think: you could have great strength in your arms, while lacking strength in your legs.

Fitness Test: Bench Press

4. FLEXIBILITY FITNESS

Measures the ability to move a joint through its full range of motion or the elasticity of the muscle.

This is how limber you are.

Fitness Test: Sit and Reach

IMPORTANCE OF FITNESS COMPONENTS

Benefits your Health Triangle Social Mental Physical

Increased energy Improved appearance Positive attitude Greater strength “Quality Of Life”

TAKE OUT YOUR WHITE BOARD AND MARKER!

Lets Play, What is Ms. Connors

doing?

BR OUT

Step 1: Go back to your BR IN Step 2: Next to each of your exercises write down

what fitness component they are benefiting. Step 3: Trade with your partner #2 (the one next

to you) Step 4: Fix any errors your partner may have had. Step 5: Switch back and explain what you

corrected.

Did you have a combination of all 5 fitness components? What ones were you missing? How can you incorporate them into your workout?

POTENTIAL CLIENTS Mr. Carrigan: Male, Age 30-40, is a big soda drinker

(needs to stop), will eat anything you put in front of him.

Ms. Dilts: Female, Age 30-40,loves Italian food! Will eat bread with anything, and needs to watch her cholesterol.

Ms. Connors: Female, Age 20-30, LOVES seafood/sushi, she is a meat and potato kind of person, has a hard time with portion control.

Mrs. DeRossett: Female, Age 30-40, will eat anything

except guacamole or red meat and does not cook!

CONTINUED. . . Mr. Wharton: Male, Age 50-90, enjoys chicken salad on a

sandwich and anything that comes from a mother.

Mr. Johnson: Male, Age 40-50,will eat anything you put in front, on the ground, behind of him or on his face, but wants to improve diet.

Mr. Revay: Male, Age 40-50, enjoys a good sandwich but will not eat seafood.

Mr. Staab: Male, Age younger than Wharton, meat eater, will not eat onions, green beans, broccoli, cauliflower, NOTHING RAW. Loves coffee but needs to stop drinking it!

Mr. Hughes: Male, Age 20-30, loves breakfast and snacking but does not cook dinner, the simpler the better.

REPS AND SETS

Rep(s): A rep (or repetition) is a single movement of any exercise.

Set(s): A set is a series of reps of an exercise done in sequence (usually without rest).

Lower reps mean you can move more weight Beginners can improve by doing fewer sets

3-4 Intermediate/advanced athletes may need 5-

8 sets to benefit from the exercise.

EXAMPLES

3 sets x 10 reps = 30 repsModerate intensity.Most ideal for building muscle, but also suited for muscular endurance.

3 sets x 8 reps = 24 repsModerate intensity.Most ideal for building muscle, but also suited for increasing strength.

4 sets x 6 reps = 24 repsHigh to moderate intensity.Equally ideal for increasing strength and building muscle.

LETS COMPARE

Example:

Example:

Anaerobic Exercise Aerobic Exercise

COMPARE: MUSCULAR

Endurance Example:

Strength Example:

FITNESS COMPONENTS

Example:

Example:

Flexibility Body Composition

DEVELOPING FITNESS WORKOUT

You will develop a week’s fitness plan using all 5 components of fitness.

Identifying exercises and what component they are benefiting.