Health-Related Fitness Components/Principles & The Physical Best Activities

Fitness Defined (Health-Related) Physical Fitness (Health-Related) Physical Fitness  Measure of a person’s ability to perform physical activities requiring:  Endurance  Strength  Flexibility

The Fitness Process (FITNESSGRAM Test Administration Manual, 3 rd ed) 1. Instruction-Concepts 2. Student Participation 3. Instruction-Tests 4. Assessment-Fitness 5. Planning Program 6. Tracking Activity 7. Reassessment 8. Revision

Principles of Fitness Overload Progression

Overload Principle States that a body system must perform at a level beyond normal in order to adapt and improve physiological function and fitness.

Progression A gradual increase in the level of exercise that is manipulated by increasing wither frequency, intensity, or time, or a combination of all three components.

Frequency Intensity Time Type

Physical Fitness Includes Skill-Related Fitness Skill-Related Fitness Health-Related Fitness

Skill-Related Fitness Components Agility Agility Balance Balance Coordination Coordination Power Power Reaction time Reaction time Speed Speed

The ability to perform large muscle, dynamic, moderate- to high-intensity exercise for prolonged periods Health-Related Fitness Components Aerobic Fitness

Frequency Children (5-12 years)Adolescents (11+ years) Middle and high school youth who participate in athletics  Developmentally appropriate physical activity on all or most days of the week  Several bouts of physical activity lasting 15 min or more daily  Daily or nearly every day  Three or more sessions per week  5 or 6 days per week

Intensity Children (5-12 years)Adolescents (11+ years) Middle and high school youth who participate in athletics  Mixture of moderate and vigorous intermittent activity  Moderate to vigorous activity.  rating of perceived exertion (RPE) d  60-90% heart rate max (MHR) or 50-85% heart rate reserve (HRR)  rating of perceived exertion (RPE)

Time Children (5-12 years)Adolescents (11+ years) Middle and high school youth who participate in athletics  Accumulation of at least 60 min, and up to several hr, of activity  Up to 50% of accumulated min should be accumulated in bouts of 15 min or more  min daily activity  20 min or more in a single session  min

Type Children (5-12 years)Adolescents (11+ years) Middle and high school youth who participate in athletics  Variety of activities  Activities should be selected from the first 3 levels of the activity pyramid  Continuous activity should not be expected for most children  Play games, sports work, transportation, recreation, physical education, or planned exercise and community activities  Brisk walking, jogging, stair climbing, basketball, racket sports, soccer, dance, lap swimming, skating, lawn mowing, and cycling  Activities that use large muscles in a rhythmical fashion (e.g., brisk walking, jogging, stair climbing, basketball, racket sports, soccer, dance, lap swimming, skating, and cycling)

Muscular Fitness In the Physical Best program, muscular fitness refers to the development of a combination of muscular strength and muscular endurance

Frequency 9-11 years12-14 years15-16 years17+years 2 or 3 days/wk

Intensity 9-11 years12-14 years15-16 years17+years Very light weight Light weightModerate weight Light to heavy weight (based on type selected)

Time 9-11 years12-14 years15-16 years17+years At least 1 set (may do 2 sets), 6-15 reps, at least min At least 1 set (may do 3 sets), 6-15 reps, at least min At least 1 set (may do 3 to 4 sets), 6-15 reps, at least min Minimum 1 set, 8-12 reps

Type 9-11 years12-14 years15-16 years17+years Major muscle groups, 1 exercise/ muscle or muscle group Major muscle groups, 1 exercise/ muscle or muscle group Major muscle groups, 2 exercises/ muscle or muscle group Major muscle groups, 8-10 exercises; select strength, power or endurance

Flexibility The ability to move a joint through its complete ROM, or range of motion

FITT FrequencyIntensityTimeType Three times per week, preferably daily and after a warm-up to raise muscle temperature. Slow elongation of the muscle to the point of mild discomfort and back off slightly. Up to 4-5 stretches per muscle or muscle group. Hold each stretch sec. Always warm up prior to stretching. The preferred stretch for the classroom is slow static stretching for all muscles or muscle groups.

Body Composition Definition Health benefits Growth and development NutritionMetabolism Used in teaching all components.

BENEFITS OF FITNESS

Physical Best Activity Guides

Format For Activities 1. Purpose 2. National Standards 3. Equipment Needed 4. Reproducible 5. Procedure 6. Teaching Hints 7. Inclusion Tip 8. Assessment Top of Page: Activity Name, Level and Concept(s)

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