Components of Fitness Review 10 th Grade Lifetime Fitness

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

BODY COMPOSITION All of the tissues that together make up the body. Fat free mass + Fat mass

Having too much or too little fat can both lead to serious health risks Having too much or too little fat can both lead to serious health risks A healthy level of body fat percentage is necessary to maintain good health A healthy level of body fat percentage is necessary to maintain good health Why Is It Important To Understand Body Composition?

Cardiorespiratory Fitness

What is Cardiorespiratory Fitness?

Fitness of the heart, lungs, blood, and blood vessels Fitness of the heart, lungs, blood, and blood vessels The ability of the whole body to do physical activity for long periods of time The ability of the whole body to do physical activity for long periods of time Fitness of the heart, lungs, blood, and blood vessels Fitness of the heart, lungs, blood, and blood vessels The ability of the whole body to do physical activity for long periods of time The ability of the whole body to do physical activity for long periods of time

Why is it important? A fit heart reduces the risk of cardiovascular diseases. A fit heart reduces the risk of cardiovascular diseases. Fit heart and lungs allow a person to be active for a longer period of time. Fit heart and lungs allow a person to be active for a longer period of time. Cardiorespiratory activities help maintain or improve body composition. Cardiorespiratory activities help maintain or improve body composition.

FITT PRINCIPLE F = MINIMUM OF 3 TIMES A WEEK I = WITHIN YOUR TARGET HEART RATE ZONE T = MINIMUM 20 MINUTES T = AEROBIC EXERCISE

FLEXIBILITY

TERM Flexibility- The ability to move a joint through a full range of motion. Flexibility- The ability to move a joint through a full range of motion.

WHY IS FLEXIBILITY IMPORTANT? Reduces risk of injury Reduces risk of injury Reduces muscle soreness Reduces muscle soreness Reduces muscle tension Reduces muscle tension

WHY IS FLEXIBILITY IMPORTANT? Increases mental and physical relaxation Increases mental and physical relaxation Increases ability to perform skilled movements Increases ability to perform skilled movements

FITT PRINCIPLE for FLEXIBILITY Frequency – at least 3 days a week Frequency – at least 3 days a week Intensity – Stretch to slight discomfort, not to pain. Intensity – Stretch to slight discomfort, not to pain. Time – seconds Time – seconds Type – Dynamic or static stretching Type – Dynamic or static stretching

MUSCLE FITNESS Muscular Strength and Muscular Endurance

WHAT IS MUSCULAR STRENGTH? The amount of force a muscle can exert. The amount of force a muscle can exert.

WHAT IS MUSCULAR ENDURANCE? The muscles ability to do a repetitive movement many times without tiring. The muscles ability to do a repetitive movement many times without tiring.

WHY IS MUSCLE FITNESS IMPORTANT? Perform daily tasks more efficiently Perform daily tasks more efficiently Improves bone density Improves bone density Improves the stability of the skeletal system Improves the stability of the skeletal system

WHY IS MUSCLE FITNESS IMPORTANT? Reduces the risk of injury Reduces the risk of injury Improves appearance, self- esteem and confidence Improves appearance, self- esteem and confidence Raises BMR which can lower excess body fat Raises BMR which can lower excess body fat

FITT PRINCIPLE for MUSCULAR STRENGTH Frequency – 2 to 3 days a week Frequency – 2 to 3 days a week Intensity – 60% – 85% of 1 RM Intensity – 60% – 85% of 1 RM Time – reps, 1 – 3 sets Time – reps, 1 – 3 sets Type – Free weights, selectorized equipment, isotonic, calisthenics Type – Free weights, selectorized equipment, isotonic, calisthenics

FITT PRINCIPLE for MUSCULAR ENDURANCE Frequency – 2 to 3 days a week Frequency – 2 to 3 days a week Intensity – 50% - 70% of 1 RM Intensity – 50% - 70% of 1 RM Time – 12 – 20 reps, 4 – 6 sets Time – 12 – 20 reps, 4 – 6 sets Type – Free weights, selectorized equipment, isotonic, calisthenics Type – Free weights, selectorized equipment, isotonic, calisthenics

R I C E PRINCIPLE OF FIRST AID Rest Rest Stay off the injured area Ice Ice Use ice immediately after injury for at least 20 min Compression Compression If possible wrap the injured area to reduce swelling Elevation Elevation If possible elevate the injured area above the heart to reduce the swelling

Conclusion Fitness is a road trip not a destination. Fitness is a road trip not a destination. It is an ongoing state of health that is a combination of all of the components of fitness. It is an ongoing state of health that is a combination of all of the components of fitness.