Introduction to Physical Fitness Grade Nine

Bellringer Individually brainstorm at least ten ways to be physically active.

By the end of class you will be able to…. Explain the five components to physical fitness. Explain the FITT principles Create a week-long physical activity plan.

Physical Activity vs. Physical Fitness Physical Activity “Any bodily movement produced by the skeletal muscles that requires energy expenditure.” Physical Fitness “Ability to physical activity and to meet the daily demands while being energetic and alert.”

5 Components of Physical Fitness Flexibility Cardiorespiratory Endurance Muscular Endurance Muscular Strength Healthful Body Composition

Activity One In groups, create a poster displaying your component of physical fitness. Include: benefits and ways to improve that component. Example of Healthful Body Composition Benefits: Reduces risk of obesity How to improve: Eat healthful diet

Physical Fitness Plan “A written plan of physical activities to develop each of the components of fitness.” Includes FITT principles

FITT Principles Frequency Intensity Time Type How often? How hard are you working? How long? What kind?

FITT Principles CardiorespiratoryMuscular Strength and Endurance Flexibility F3-5 days/wk2-4 days/wk2-3 days/wk I60-80% of target heart rate Endurance: low weight, high reps Strength: high weight, low reps seconds. Repeat 3-5 times. TDepends on intensity- until 1.8 calories of weight has been burned Eight to twelve reps. Perform at least one set of each exercise. Include muscles that stretch every large joint minutes. TChoose a variety: biking, hiking, soccer, rowing, etc. Free weight, body weight, weight machines Static and ballistic stretching

Activity Two Create your own week-long physical activity plan. Include all components of physical fitness.