Concepts of Health and Fitness Review for CBA’S

FITT Principle F= Frequency: Number of workouts per week F= Frequency: Number of workouts per week I= Intensity: How hard you workout (determined by your heart rate) I= Intensity: How hard you workout (determined by your heart rate) T=Time: How long the workout was for the week T=Time: How long the workout was for the week T= Type: The type of activity you do T= Type: The type of activity you do

Aerobic vs. Anaerobic AEROBIC: - “With” oxygen - Done for long amounts of time - Increases heart rate … target heart rate zone - Strengthen heart ANAEROBIC: - “Without” oxygen - Done for short amounts of time at a high intensity

Benefits of Aerobic activity to Lifelong Fitness Healthy Cardiorespiratory system Healthy Cardiorespiratory system Lowered heart rate (includes resting, exercise, recovery) Lowered heart rate (includes resting, exercise, recovery) Strong healthy heart Strong healthy heart Increased lung capacity Increased lung capacity Relieves stress Relieves stress Helps maintain a healthy weight Helps maintain a healthy weight Longer life Longer life Confidence Confidence

What are the 5 Components of Fitness? 1. Cardio Respiratory Endurance 2. Muscular Endurance 3. Muscular Strength 4. Flexibility 5. Body Composition

Cardio Respiratory Endurance -Ability of heart and lungs to use and send fuel and oxygen to the body’s tissues -Long periods of moderately to vigorous activity -Heart rate stays up!

Muscular Endurance Ability of muscles to perform physical tasks over a period of time without becoming fatigued. Ability of muscles to perform physical tasks over a period of time without becoming fatigued. What are your abdominals? What are your abdominals?

Muscular Strength Amount of force a muscle can exert Amount of force a muscle can exert Being able to lift a large quantity a small number of times Being able to lift a large quantity a small number of times

Flexibility Ability to move joints through a full range of motion Ability to move joints through a full range of motion

Body Composition Comparison of lean muscle mass and body fat percentage Comparison of lean muscle mass and body fat percentage

What are the FOUR stages of exercise? Warm-up Warm-up Reduces chance of injury Reduces chance of injury Loosens up muscles Loosens up muscles Prepares body for exercise Prepares body for exercise Improves the range of motion Improves the range of motion ***Warm-ups are specific for different activities! Stretching Stretching Be sure to hold stretches for a long period of time! Be sure to hold stretches for a long period of time! Workout/Physical Activity Workout/Physical Activity Longest exercise stage Longest exercise stage Cool-Down Cool-Down prevents soreness prevents soreness Keeps the blood flowing thru the body which prevents dizziness or lightheadedness Keeps the blood flowing thru the body which prevents dizziness or lightheadedness

The Respiratory System Your heart and lungs work as a team to deliver oxygen to the working muscles. Your heart and lungs work as a team to deliver oxygen to the working muscles. The lungs are a main component of the respiratory system The lungs are a main component of the respiratory system How do they work together??? How do they work together???

How is oxygen delivered to your muscles? LungsHeartArteries WorkingMuscles

Health-Related Standards Show individuals where they should be for the 5 components of fitness. Show individuals where they should be for the 5 components of fitness. Percentiles – show individuals where they are in comparison to others. Percentiles – show individuals where they are in comparison to others. High percentile is good! High percentile is good! Low percentile shows a need for improvement! Low percentile shows a need for improvement!

For Example … The following are mile times for 3 students: 1. Gary 6:58 2. Russ 8:37 3. Lance 10:14 The minimum health-related standard for the mile is 7:41. Who meets standard??? GARY What component do Russ and Lance need to improve??? CARDIORESPIRATORY ENDURANCE CARDIORESPIRATORY ENDURANCE

Benefits of Physical Activity for Lifelong Health? Longer life Longer life Reduce risk of health-related diseases Reduce risk of health-related diseases Reduced stress Reduced stress Better sleep Better sleep Lower resting heart rate Lower resting heart rate Better social relations Better social relations

SMART S: specific S: specific M: measurable M: measurable A: attainable/achievable A: attainable/achievable R: realistic R: realistic T: timeline T: timeline What will be your next SMART goal? Be ready………..

Semester 1 Health & Fitness Quiz Be ready and study! Be ready and study! Dates are: Dates are: Tuesday January 20 th & Wednesday January 21 st Tuesday January 20 th & Wednesday January 21 st Good luck! Good luck!