1. FIVE COMPONENTS OF FITNESS AND FITT PRINCIPLE

2. The Five Components of Fitness are
Flexibility
Cardio Respiratory Endurance
Body Composition
Muscular Strength
Muscular Endurance

3. Body Composition- The combination of fat-free mass and fat-mass
This refers to the combination of fat-free mass such as bones, muscles, connective tissue, organs, and fat.
Fat helps the body use certain vitamins, insulates the body, and protects the organs.
A healthy man should be between 10-20%
A healthy woman should be between 15-25%

4. Body Composition This is effected by two factors
The number of calories eaten (energy in)
The amount of activity performed and calories burned (energy out)
A combined effort to eat healthy and be physically active is the best approach to maintain a healthy level
Activities would include cardio endurance and resistance training

5. Flexibility- The muscles ability to move a joint through a full range of motion.
Muscles stiffen as they get older.
If muscles are never stretched, they tighten and begin to limit movement.
Flexibility is needed for everyday movements, from tying your shoe to throwing a ball.

6. Flexibility 3 or more times a week (Frequency)
Mild tension (Intensity)
15 seconds a stretch for 3 times a total time of 15 minutes to stretch (Time)
(Types)- static, dynamic, yoga, martial arts
Dynamic stretches- involves moving parts of the body continuously while gradually increasing reach, and speed of movement
Static stretches- involves stretching a muscle to the point of mild discomfort for a extended time

7. Cardio Respiratory Endurance
Cardio Respiratory Endurance- The ability of the heart, blood, and lungs to supply enough oxygen to the muscles during long periods of activity.
Cardio Respiratory Endurance
The heart is a Muscle. Like any muscle as the heart becomes stronger it is able to pump more blood with each beat, which means the heart can beat at a slower rate and circulate the same amount of blood.

8. Cardio Respiratory Endurance
The best results for improving this is by…
Working out 5-7 days per week (Frequency)
At a 65-85% of your maximum heart rate(Intensity)
Going for at least 60 minutes (Time)
(Type) running, swimming, biking
Maximum heart rate(mhr)- highest number of times the heart can beat in one minute.

9. Muscular Strength- The ability of a muscle to push or pull with its total force
Strength is the ability to push or pull with total force.
If a person wants to work strength, they should use enough resistance so that the muscles are challenged to do eight repetitions.

10. Muscular Endurance- the ability of a muscle to repeat a movement many times or hold a position without rest.
Muscular Endurance
If a person can do more than nine repetitions of an exercise, then they have plenty of strength and are working on muscular endurance.

11. Muscular Strength and Endurance
2-3 times per week (Frequency)
Strength using heavy resistance
Endurance using light resistance
Repetitions for strength between 4-8 (Intensity)
Repetitions for endurance between (Intensity)
(Types) weight training, circuit training, resistance training, calisthenics
If you are using both strength and endurance moderate resistance 9-12 repetitions.
Resistance- the force that acts against a muscle

12. Daily Functions for all 5 Components
Walking, stairs, sports, PE class,
Tying shoe, putting on clothes,
Mowing the grass, raking leaves,
Lifting the laundry, caring the garbage

13. Five Components of Fitness Video

14. Frequency Intensity Time Type
FITT Principle
Frequency
Intensity
Time
Type

15. Vocabulary
FITT Principle- A formula in which each letter represents a variable for determining the correct amount of physical activity.
Frequency- How often an activity is performed each week
Intensity- How hard an activity is performed each time
Time- How long an activity is performed each session
Type- Which activities are chosen