Fitt/Theories/BODY COMPOSITION Corning union high school physical education

BODY COMPOSITION Definition: Body Composition is the ratio of fat to lean body mass. Fat Mass: All of the fat in your body. Fat-Free Mass (FFM): Muscle, bone, blood, organs, water, and glycogen.

NUTRITION IS A KEY COMPONENT OF BODY COMPOSITION CALORIES CONSUMED CALORIES BURNED

WHAT IS A CALORIE? A calorie is a unit of energy. It is energy consumption through eating and drinking, and energy usage through physical activity.

Nutrition and exercise

BE BALANCED “you can’t out exercise a poor diet”

STAY HYDRATED

STRENGTH TRAINING TERMINOLOGY (REVIEW) Repetitions- Number of times an exercise is completed without a break. Sets- The number of groups of repetitions of a particular exercise. Example: 3 Sets of 8 repetitions Rest-The time necessary for muscle to recover after periods of overload ( A SET). Load- the amount of weight lifted for each repetition. Isometric- When there is tension in the muscle, but no change in the muscle length. Concentric- When the muscle shortens during contraction. Eccentric-When the muscle lengthens during contraction.

FITT FITT stands for: F- Frequency I- Intensity Time T- T- Type

Frequency F-Frequency: How often? Frequency answers the question “how often an activity is performed” Examples: 3 days a week, 5 days a week, daily.

Intensity I-Intensity: How hard? Intensity answers the question “how hard is the person working?” Exercise enough to burn extra calories and lose body fat. Examples: body weight, 20 pound weights, 50 lbs., add time, add a day.

Time T-Time: How long? Time: Answers the question how long will my workout be? How many sets and reps? How long do I stretch and hold? Examples: Walking 15 min, sets and reps when lifting weights or body weight, stretch and hold for 15 seconds.

Type T-Type: What kind ?: Type answers the question “what kind of activities is the person doing”

3 Fitness Theories Theory of Progression Slowly adding to your program * Progressive resistance (slowly adding weight) *Adding 1-2 repetitions *Adding small amount of time to your workout *Add time to your stretching * After 6 weeks add another set *After 6 weeks add another day during the week

3 Fitness Theories Theory of Overload Increase the weight by 5 lbs. Doing more than usual Increase the weight by 5 lbs. Add another set Adding Repetitions or Time Add Another Day

3 Fitness Theories Theory of Specificity Completing certain activities to enhance a certain component of fitness *Most physical activities work on Body Composition

Threshold/Target The threshold is the starting point, like the “threshold” or entryway of a door. The target is what you are aiming for as you become more experienced. A goal.

Body Composition The ratio of fat to lean body mass. duce one time. Definition: e ability The ratio of fat to lean body mass. duce one time. Frequency: Threshold: 3 days per week Target: Daily Intensity: Exercise enough to burn extra calories and lose extra body fat. Time: 15 to 30 minutes More than 30 minutes Type: * Body Weight Exercises *Weight Training (free weights, resistance machines) *Using weighted objects. *Walking, Interval Training

BODY COMPOSITION Interval Training

HEART RATE-RESTING AND WORKING Your heart rate, or pulse, is the number of times your heart beats per minute. RHR (Resting Heart Rate): The number of times your heart beats per minute while at complete rest. WHR (Working Heart Rate): The number of times your heart beats per minute during or after a workout.