FIVE COMPONENTS OF FITNESS AND FITT PRINCIPLE

The Five Components of Fitness are Flexibility Cardio Respiratory Endurance Body Composition Muscular Strength Muscular Endurance

Body Composition- The combination of fat-free mass and fat-mass This 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 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- The muscles ability to move a joint through a full range of motion. 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 3 or more times a week (Frequency) Mild tension (Intensity) 15 seconds a stretch for 3 times a total time of 15 minutes to stretch (Time) (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

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

Cardio Respiratory Endurance The best results for improving this is by… Working out 5-7 days per week (Frequency) At a 65-85% of your maximum heart rate(Intensity) Going for at least 60 minutes (Time) (Type) running, swimming, biking Maximum heart rate(mhr)- highest number of times the heart can beat in one minute.

Muscular Strength- The ability of a muscle to push or pull with its total force Strength 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 Endurance- the ability of a muscle to repeat a movement many times or hold a position without rest. Muscular Endurance If a person can do more than nine repetitions of an exercise, then they have plenty of strength and are working on muscular endurance.

Muscular Strength and Endurance 2-3 times per week (Frequency) Strength using heavy resistance Endurance using light resistance Repetitions for strength between 4-8 (Intensity) Repetitions for endurance between 13-20 (Intensity) (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

Daily Functions for all 5 Components Walking, stairs, sports, PE class, Tying shoe, putting on clothes, Mowing the grass, raking leaves, Lifting the laundry, caring the garbage

Five Components of Fitness Video http://www.youtube.com/watch?v=oKtDwB_6pFk&safety_mode=true&persist_safety_mode=1&safe=active

Frequency Intensity Time Type 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