1. Health and Fitness 2014-15 - Components of Fitness - F. I. T. T
Health and Fitness Components of Fitness - F.I.T.T. Principle

2. Components of Fitness Cardiorespiratory Endurance Muscular Strength
Muscular Endurance
Flexibility
Body Composition

3. Cardiorespiratory Endurance
Definition: heart and lungs working to send oxygen to your muscles during long periods of physical activity.
Aerobic activities are ones which increase heart rate/breathing AND can be continued for a long period of time (i.e. Biking, hiking, jogging)
3-5 days/week, minutes each time

4. Cardiorespiratory Endurance
Intensity = how hard you are working
(Remember: You need to be able to maintain the workout for 30 minutes!)
Monitor your level of Intensity:
- Target Heart Rate**
- Breathing
- Perceived Rate of Exertion
Measured in PE using the Pacer test

5. Muscular Strength/Endurance
Definition: Ability of muscles to work against resistance.
Muscular Strength
- Lots of weight, low repetitions (3-10 reps per set)
- Adds bulk to your muscles
Muscular Endurance
- Light amount of weight; many repetitions (12-20 Repetitions per set)
- Focus is toning and recovery.

6. Muscular Strength Workout
“Rest & Recovery” Principle: Major lifts/workouts should never be performed two days in a row.
- Upper body one day, lower body the next OR
- Total body workout every other day.
Always have a day of rest between lifts/workouts.

7. Flexibility
Definition: Ability of joints and muscles to move in a full range of motion.
Important for:
* injury prevention,
* increasing body temperature, * increase elasticity of large muscle groups.
Yoga, dance, and pilates promote and improve flexibility.
15-30 minutes, daily

8. Body Composition
Body Composition is the combination of elements that make up the body. The elements are
Muscles
Bones
Fat
Organs
Fluids, including blood, lymph

9. How to improve and/or maintain your level of fitness.
F.I.T.T Principle
How to improve and/or maintain your level of fitness.

10. F is for Frequency
Frequency is the number of times a week that you are planning to exercise.
Example: 3-5 days a week

11. I is for Intensity Intensity is how hard you are going to work.
Goal is work out at 60 – 80% of your Maximum Heart Rate
1.) Determine Your Maximum Heart Rate (MHR):
220 – Your Age
2.) Determine your Target Heart Rate by finding
60% and 80% of your MHR
Example: For a 16 year old: 220 – 16 = 204
60% of 204 = 122
80% of 204 = 163
Target Heart Rate = beats per minute

12. I is for Intensity
Example: I am going to work out four days a week in my target heart rate zone of bpm.

13. Type is what type of exercise are you going to do.
T is for Type
Type is what type of exercise are you going to do.
Example: I am going to jog four days a week in my target heart rate zone of bpm.

14. T is for Time Time is for how long are you going to do that activity.
Example: I am going to jog for thirty minutes four days a week in my target heart rate zone of bpm.

15. A F.I.T.T. Training Plan Frequency: 3-5 Days/Week
Intensity: 60-80% of Maximum Heart Rate
Time: minutes each time
Type: Jogging