1. FITNESS THEORY Components of Testing, Goal-setting and the FITT Formula

2. HEALTH RELATED COMPONENTS OF FITNESS

3. CARDIOVASCULAR ENDURANCE
improves the heart, circulatory and respiratory systems
Makes your heart more efficient
Improves heart’s ability to bring oxygen to muscles
Improves muscles’ ability to use oxygen
It is AEROBIC exercise (using oxygen)
The most important component to indicate fitness
BRAINSTORM EXAMPLES

4. Examples of Cardiovascular Endurance training exercises
Jogging, swimming, rollerblading, aerobic classes, cardio-type dance (Zumba), speed walking, cycling

5. MUSCULAR ENDURANCE
is the ability to perform an activity for a long period of time, either in repeated repetitions or to hold a position for a length of time
Produces “burn” in muscles
Builds long, lean muscles, muscle tone
ANAEROBIC exercise (without oxygen)
BRAINSTORM EXAMPLES

6. Examples of Muscular Endurance training exercises
- Weight lifting: high repetitions, low weight
(3 sets of repetitions)
Body resistance exercises (curl-ups, push ups, crunches, squats, lunges, plank, all core exercises)
Ie. 3 sets of 30 crunches, 3 sets of 10 pushups, etc.

7. MUSCULAR STRENGTH
the amount of energy a muscle can produce usually in one repetition.
Short, powerful workouts
builds big, bulky muscles
ANAEROBIC exercise (without oxygen)
BRAINSTORM EXAMPLES

8. Examples of Muscular Strength training
Weight lifting: heavy weight, low repetitions
Intervals of powerful, short-duration movements:
Jumping, sprinting, throwing, striking activities

9. FLEXIBILITY ability to move a joint through its full range of motion.
How far can you stretch?

10. Examples of Flexibility training exercises
Dynamic stretching: pre-activity
Stretching by moving through range of motion
Knees up, bum-kicks, squats, “A’s” and “B’s”
Static Stretching: post-activity
-being still while stretching and holding stretch for extended period of time ie. 3 sets of 30 seconds
quad stretch, triceps’ stretch, calf stretch

11. BODY COMPOSITION
is body mass, percent body fat, lean muscle mass and body type.
Your body type will not change but you can make any body look good by getting FIT!

12. FITT FORMULA Frequency, Intensity, Time, Type
-a formula to show me how I can train in order to improve any Component of Fitness

13. FREQUENCY
Refers to the number of training sessions done in one week

14. INTENSITY
Refers to how hard the individual must work during a training session
Measured using your heart rate (beats per minute/ bpm)
Take pulse to measure heart rate
Take pulse for 10 sec and multiply by 6 to get bpm

15. TIME The amount of time spent in each single training session:
Ie. “today I will run for 25 minutes”

16. TYPE The specific kind of exercise that will be done
There will be more than one type of exercise that can be done to improve performance in each component of fitness
Each exercise must be related to the end goal though
ie. Doing situps will not improve your pushup scores

18. GOAL SETTING (SMART formula)
MY GOALS
In order to set a goal for yourself (in this case, a fitness goal), it should meet the following criteria:

19. SPECIFIC
What is the specific component of fitness and specific fitness test that you are working to improve?

20. MEASURABLE (give it a number)
Provide a specific number for your goal
For example:
20 push ups
7 laps
8 minutes

21. A ATTAINABLE (is it possible?)
Will you be able to achieve this goal?
How will you achieve it?

22. R REALISTIC (is it probable?)
Is this a realistic goal for you?
Is it within your fitness capabilities?
Why do you think so?

23. T TIME FRAME (when will it be complete?)
Set a date by which you will have achieved your goal.
For our purposes, it will be by the next round of fitness testing
Fall
Winter
Spring