1. What is Fitness? Today’s Kick Off: Write in your own words: What is fitness? Who has fitness? Who does not? Why should we be fit? Who is the fittest person on the planet? Why??

2. The Dictionary Definition… the quality or state of being fit (no help there!) the capacity of an organism to survive and transmit its genotype to reproductive offspring as compared to competing organisms; also: the contribution of an allele or genotype to the gene pool of subsequent generations as compared to that of other alleles or genotypes

3. So basically fitness is… “fitness” and being “fit” is the ability to transmit genes and being healthy. Is this a good definition of fitness??

4. How about people that are fit?

5. Crossfit Anyone?? What is Crossfit

6. Fitness is… Three different standards or models for evaluating and guiding fitness: 1.The ten general physical skills widely recognized by exercise physiologist 2.The performance of athletic tasks 3.The energy systems that drive all human action

7. Back to the definition of Fitness The first part deals with the ten general fitness skills. What do you think they are?? Example: Strength

8. What is Fitness?? 1. Strength 2. _______ 3. _______ 4. _______ 5. _______ 6. _______ 7. _______ 8. _______ 9. _______ 10. _______

9. Crossfit’s First Fitness Standard Ten recognized general physical skills ◦ Cardiovascular/respiratory endurance ◦ Stamina ◦ Strength ◦ Flexibility ◦ Power ◦ Coordination ◦ Agility ◦ Balance ◦ Accuracy

10. Cardiorespiratory Endurance The ability of your body systems (heart, lungs, and blood vessels) to gather, process, and deliver oxygen. TESTS: Mile, Pacer

11. Stamina The ability of body systems to process, deliver, store, and utilize energy. TESTS: Burpees in one minute  15 or fewer burpees = Seriously?  Around 25 = You're in average shape.  Around 35 = You've got good stamina.  45 or more = You must never get tired!

12. Strength The ability of a muscular unit or combination of muscular units, to apply force. TESTS: One rep maximum of a squat, deadlift, or clean

13. Flexibility The ability to bend joints and stretch muscles through a full range of motion. TESTS: Sit and Reach

14. Power The ability of a muscular unit, or combination of muscular units to apply maximum force in minimum time. Power = Force x Distance Time Intensity = Power --- this is where the result come from.

15. Speed The ability to minimize the time cycle of a repeated movement. Test: 100m sprint (9.58s for male/10.49 for female)

16. Coordination The ability to combine several distinct movement patterns into a singular distinct movement. Test: Coordination tests are not commonly used in a fitness test battery for athletes, though coordination itself plays a big part in the performance of agility tests, and many other fitness tests such as the vertical jump and throwing power tests.

17. Agility The ability to minimize transition time from one movement pattern to another. Test: T Test, Shuttle Run, Ladders

18. Balance The ability to control the placement of the bodies center of gravity in relation to its base of support. 1-legged standing balance test. This is pretty self explanatory. Stand on 1 leg without holding onto anything. Normal balance is one minute, less than 30 seconds will need some work.

19. Accuracy The ability to control movement in a given direction or at a given intensity. Test: Throwing a strike in baseball or hitting the medicine ball off a target

20. Is there anything common between the 10 components??? ◦ Cardiovascular/respiratory endurance ◦ Stamina ◦ Strength ◦ Flexibility ◦ Power ◦ Coordination ◦ Agility ◦ Balance ◦ Accuracy

21. Organic Skills or Adaptations Achieved Through Training Cardiorespiratory Endurance Stamina Strength Flexibility Example: Increase a load

22. Neurological Skills and Adaptations Achieved Through Practice Coordination Accuracy Agility Balance

23. Both Equal Parts Organic and Neurological Power Speed

24. World Class Fitness in 100 Words: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

25. World class fitness continued… Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ◦ Taken from Crossfit Training Guide

26. Benefits of improved physical fitness: Physiological (Physically improve your body) Heart (stronger) Blood pressure (decreases) Metabolism (increases) Longevity (live long/healthy) Oxygen (distributes better) Immune system (sickness decreases) Psychological (what happens to your mind) Stress reduction Self-esteem increases Social benefits Reduction in depression