Health-Related Fitness and the FITT Formula

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Presentation transcript:

Health-Related Fitness and the FITT Formula

Developing and Maintaining Health-Related Fitness H.R.F.- Ability of the heart, lungs, muscles and joints to function at optimal capacity.

FITT Formula Frequency- how often a person performs physical activity Intensity- how hard a person performs physical activities Time- how long a person performs physical activities Type- the kind of physical activities that a person performs to develop a fitness component or obtain a specific benefit

Cardiorespiratory Endurance Ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity Improves metabolic rate, immune system, prevents against cancer, psychological well-being Maintaining Measuring

Cardiorespiratory Endurance Frequency- 3-5 days a week, more can stress immune system Intensity- T.H.R.- about 75% of the individuals maximum heart rate Time- time depends on intensity. Type- aerobic

Muscular Strength & Endurance Maximum amount of force a muscle can produce in a single effort. Continuing without fatigue. Posture, reduce injuries, improve self image, keep bones dense and strong, Maintaining Measuring

Muscular Strength & Endurance Frequency- use weights 2-4 days a week. Day of rest between workouts Intensity- Begin with weight that can be moved easily for 8-12 times. Add more until 3 sets of ten to twelve reps can be done. Time- 8-12 reps. At least 1 set of each exercise. 3 sets for maximum benefits. Type- depends on what the individual wants to accomplish

Flexibility Ability to bend and move the joints through the full range of motion. Quality of life, prevent and relieve arthritis, improves performance Measuring

Flexibility Frequency- 2-3 times a week as part of a cool down for weight training Intensity- 15-30 seconds. Between each stretch there should be 30-60 seconds. Repeated 3-5 times Time- 15-30 minutes Type- Static, ballistic stretching

Healthful Body Composition High ratio of lean tissue to fat tissue in the body. Reduce risk of obesity, coronary heart disease, diabetes, high blood pressure, stroke, self-image Measuring

Healthful Body Composition Frequency- Physical activity 3-5 days/week Intensity- Perform P.A. at target heart rate Time- Depends on intensity. Aerobic activities