Health and Fitness 2014-15 - Components of Fitness - F. I. T. T Health and Fitness 2014-15 - Components of Fitness - F.I.T.T. Principle

Components of Fitness Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition

Cardiorespiratory Endurance Definition: heart and lungs working to send oxygen to your muscles during long periods of physical activity. Aerobic activities are ones which increase heart rate/breathing AND can be continued for a long period of time (i.e. Biking, hiking, jogging) 3-5 days/week, 30-45 minutes each time

Cardiorespiratory Endurance Intensity = how hard you are working (Remember: You need to be able to maintain the workout for 30 minutes!) Monitor your level of Intensity: - Target Heart Rate** - Breathing - Perceived Rate of Exertion Measured in PE using the Pacer test

Muscular Strength/Endurance Definition: Ability of muscles to work against resistance. Muscular Strength - Lots of weight, low repetitions (3-10 reps per set) - Adds bulk to your muscles Muscular Endurance - Light amount of weight; many repetitions (12-20 Repetitions per set) - Focus is toning and recovery.

Muscular Strength Workout “Rest & Recovery” Principle: Major lifts/workouts should never be performed two days in a row. - Upper body one day, lower body the next OR - Total body workout every other day. Always have a day of rest between lifts/workouts.

Flexibility Definition: Ability of joints and muscles to move in a full range of motion. Important for: * injury prevention, * increasing body temperature, * increase elasticity of large muscle groups. Yoga, dance, and pilates promote and improve flexibility. 15-30 minutes, daily

Body Composition Body Composition is the combination of elements that make up the body. The elements are Muscles Bones Fat Organs Fluids, including blood, lymph

How to improve and/or maintain your level of fitness. F.I.T.T Principle How to improve and/or maintain your level of fitness.

F is for Frequency Frequency is the number of times a week that you are planning to exercise. Example: 3-5 days a week

I is for Intensity Intensity is how hard you are going to work. Goal is work out at 60 – 80% of your Maximum Heart Rate 1.) Determine Your Maximum Heart Rate (MHR): 220 – Your Age 2.) Determine your Target Heart Rate by finding 60% and 80% of your MHR Example: For a 16 year old: 220 – 16 = 204 60% of 204 = 122 80% of 204 = 163 Target Heart Rate = 122-163 beats per minute

I is for Intensity Example: I am going to work out four days a week in my target heart rate zone of 122-163 bpm.

Type is what type of exercise are you going to do. T is for Type Type is what type of exercise are you going to do. Example: I am going to jog four days a week in my target heart rate zone of 122-163 bpm.

T is for Time Time is for how long are you going to do that activity. Example: I am going to jog for thirty minutes four days a week in my target heart rate zone of 122-163 bpm.

A F.I.T.T. Training Plan Frequency: 3-5 Days/Week Intensity: 60-80% of Maximum Heart Rate Time: 30-45 minutes each time Type: Jogging