1. Fitt/Theories/BODY COMPOSITION
Corning union high school physical education

2. BODY COMPOSITION
Definition: Body Composition is the ratio of fat to lean body mass.
Fat Mass: All of the fat in your body.
Fat-Free Mass (FFM): Muscle, bone, blood, organs, water, and glycogen.

3. NUTRITION IS A KEY COMPONENT OF BODY COMPOSITION
CALORIES CONSUMED
CALORIES BURNED

4. WHAT IS A CALORIE?
A calorie is a unit of energy. It is energy consumption through eating and drinking, and energy usage through physical activity.

5. Nutrition and exercise

6. BE BALANCED “you can’t out exercise a poor diet”

7. STAY HYDRATED

8. STRENGTH TRAINING TERMINOLOGY (REVIEW)
Repetitions- Number of times an exercise is completed without a break.
Sets- The number of groups of repetitions of a particular exercise. Example: 3 Sets of 8 repetitions
Rest-The time necessary for muscle to recover after periods of overload ( A SET).
Load- the amount of weight lifted for each repetition.
Isometric- When there is tension in the muscle, but no change in the muscle length.
Concentric- When the muscle shortens during contraction.
Eccentric-When the muscle lengthens during contraction.

9. FITT
FITT stands for: F-
Frequency I-
Intensity
Time T- T-
Type

10. Frequency F-Frequency: How often?
Frequency answers the question “how often an activity is performed”
Examples: 3 days a week, 5 days a week, daily.

11. Intensity I-Intensity: How hard?
Intensity answers the question “how hard is the person working?” Exercise enough to burn extra calories and lose body fat.
Examples: body weight, 20 pound weights, 50 lbs., add time, add a day.

12. Time
T-Time:
How long?
Time: Answers the question how long will my workout be? How many sets and reps? How long do I stretch and hold?
Examples: Walking 15 min, sets and reps when lifting weights or body weight, stretch and hold for 15 seconds.

13. Type T-Type: What kind ?:
Type answers the question “what kind of activities is the person doing”

14. 3 Fitness Theories Theory of Progression Slowly adding to your program
* Progressive resistance (slowly adding weight)
*Adding 1-2 repetitions
*Adding small amount of time to your workout
*Add time to your stretching
* After 6 weeks add another set
*After 6 weeks add another day during the week

15. 3 Fitness Theories Theory of Overload Increase the weight by 5 lbs.
Doing more than usual
Increase the weight by 5 lbs.
Add another set
Adding Repetitions or Time
Add Another Day

16. 3 Fitness Theories Theory of Specificity
Completing certain activities to enhance a certain component of fitness
*Most physical activities work on Body Composition

17. Threshold/Target
The threshold is the starting point, like the “threshold” or entryway of a door.
The target is what you are aiming for as you become more experienced. A goal.

18. Body Composition The ratio of fat to lean body mass. duce one time.
Definition: e ability
The ratio of fat to lean body mass. duce one time.
Frequency:
Threshold:
3 days per week
Target:
Daily
Intensity:
Exercise enough to burn extra calories and lose extra body fat.
Time:
15 to 30 minutes
More than 30 minutes
Type:
* Body Weight Exercises
*Weight Training (free weights, resistance machines)
*Using weighted objects.
*Walking, Interval Training

19. BODY COMPOSITION
Interval Training

20. HEART RATE-RESTING AND WORKING
Your heart rate, or pulse, is the number of times your heart beats per minute.
RHR (Resting Heart Rate): The number of times your heart beats per minute while at complete rest.
WHR (Working Heart Rate): The number of times your heart beats per minute during or after a workout.