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Published byAntony Miles Modified over 8 years ago
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FITNESS
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Components of Fitness DO NOW: List activities that would fall under each of the 5 components of fitness! Cardiorespiratory Endurance Muscular Strength Muscular Endurance Body Composition Flexibility
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Components of Fitness Cardiorespiratory Endurance: The ability of the heart, lungs, and vascular system to deliver oxygen-rich blood to working muscles during sustained physical activity. Cardiorespiratory endurance is needed to maintain cardiovascular health.
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Improving Cardiorespiratory Fitness Aerobic: Any activity that uses large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes, 3 times a day or for 20 to 30 minutes at one time Examples of Aerobic Activities: Running, cycling, dancing, swimming Anaerobic: Intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen Examples of Anaerobic Activities: Running 100-meter dash, lifting weights
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Cardiorespiratory Endurance Resting Heart Rate When is the best time to take it? Where do you take it? What is the average resting heart rate for males/females? Target Heart Rate What is the purpose of achieving a Target Heart Rate? How do you calculate your target heart rate?
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Components of Fitness Muscular Strength: The amount of force a muscle can exert against a heavy resistance. Muscular Endurance: The ability of a muscle or muscle group to repeat a movement many times or to hold a particular position for an extended period of time. Both aerobic and anaerobic exercise can improve muscular strength. Muscular strength is needed for activities that involve lifting, pushing, or jumping and muscular endurance to perform such activities repeatedly
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Components of Fitness Measuring Muscular Strength and Endurance Abdominal muscle strength and endurance: Curl-ups How might abdominal strength improve your posture? Upper body strength and endurance: Push ups What are the benefits of having good upper body strength and endurance?
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Components of Fitness Flexibility: The degree to which an individual muscle will lengthen. Benefits of Flexibility: Increase your athletic performance Help you feel more comfortable Reduce the risk of muscle strains and other injuries Prevent lower back problems Measuring Flexibility: Sit-and-Reach Test
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Components of Fitness Body Composition: The amount of fat in the body compared to the amount of lean mass (muscle, bones, organs etc. ) Percentages over the following put you at risk: Males: 25% Females: 30% Being physically active and eating a balanced diet can help you avoid health problems with being overweight Measuring Body Composition: “Pinch Test” with a skinfold caliper (measures the thickness of fat beneath a fold of skin) Body Composition Scales
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Developing a Plan Assess your fitness level BMI, Heart Rate Check, Push up test, mile walk test, waist circumference check Design your fitness program Need a plan- consider fitness goals, create a balanced routine, build activity in daily routine, vary activities, allow recovery time, log it. Get the proper equipment Proper sneakers or shoes, attire, equipment etc. Get started Start slowly and build up gradually, be creative, listen to your body, be flexible Monitor progress Retake fitness assessment after 6 weeks reevaluate plan, set new goals.
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How to develop a fitness program FITT Formula Include each of these elements in your workout Frequency How often do you do the activity each week Intensity How hard you work at the activity per session Time (duration) How much time do you devote to a session Type Which activities you select
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Developing a FITNESS GOAL Write a SMART GOAL for next fall when you begin your college career, pertaining to your fitness. Consider the following when writing your goal… Current fitness level Available time Facility or equipment availability Motivation level Ability to maintain your goal
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Personal Trainer Assignment Students will work with a partner who will be their PERSONAL TRAINER The goals of the personal trainer will be: To evaluate the “clients” current fitness level. To discuss the “client’s” fitness goals. To discuss and consider the likes/dislikes and interests of the “client.” To consider the equipment and facilities available for the “client.” To develop a detailed fitness plan for the “client.”
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Personal Trainer Rubric
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