1. Benefits of Fitness Ms. Denlinger & Mr. Matteson Van Buren Middle School Physical Education 2013-14

2. Five (5) Components of Physical Fitness BODY COMPOSITION CARDIOVASCUL AR ENDURANCE FLEXIBILITY MUSCLE STRENGTH MUSCLE ENDURANCE

3. Six (6) Skill Components Agility is the ability to rapidly change the body position with speed and accuracy. Balance is maintaining equilibrium while stationary (Static) or moving (Dynamic). Coordination is the ability to perform motor tasks smoothly and accurately. Power is the combination of strength and speed. Reaction Time is the time elapsed between stimulation and the beginning of movement. Speed is the ability to perform a movement within a short period of time.

4. Body Composition C omparison of fat mass to lean mass F at Mass = stored potential energy L ean Mass = Bones, Muscle, Connective tissue,Organs, Blood & Vessels, Body Fluids, skin B ody Mass Index (BMI) i s the current medical indicator used by doctors.

5. BODY MASS INDEX (BMI) Relationship of height and weight in terms of a ratio Formula: BMI = kg/m 2 weight (kilograms) divided by height (meters) squared Alternative BMI = Wt (lbs) / Ht (in)2 * 703

6. Classifications Underweight = 10% under normal weight. Overweight = 10% over normal weight. Obese = 20% or more over normal weight.

7. Adult BMI Chart BODY MASS INDEX (BMI) ACCEPTANCE MEASURE 18.4 or LessUnderweight 18.5 – 24.9 Normal 25.0 – 29.9 Overweight 30.0 – 34.9 Mildly Obese 35.0 – 39.9 Obese 40.0 & GreaterExtremely Obese

8. Using the Chart

9. CARDIOVASCULAR ENDURANCE Cardi = heart Vascular = blood vessels Endurance = Over Time Aerobic = with oxygen Anaerobic = without oxygen

10. Benefits of CVE 1.Improved heart functions 2.Helps to control blood pressure 3.Reduced chance of heart disease 4.Reduced body fat 5.Improved quality of sleep 6.Feelings of relaxation 7.Firmer muscle tone 8.Increased feeling of accomplishment 9.Reduced anxiety 10. Better performance exercise tests

11. FLEXIBILITY Definition: Ability to move a joint through full Range Of Motion (ROM) Benefits 1. Reduced risk of injury 2. Decreased aches and pains 3. Improved athletic performance 4. Makes you feel good 5. Allows your body to move easily and freely

12. MUSCLE STRENGTH The one-time use of a maximum force with a muscle. One Repetition Max (1RM) Single Effort Muscle Failure or Fatigue

13. 13 MUSCLE FITNESS ( STRENGTH & ENDURANCE COMBINED ) Benefits üWeight control - Increased metabolic rate ü (burns more energy all the time) üImproved appearance üIncreased feeling of accomplishment üIncreased energy level üImproved athletic performance - Increased motor performance üInjury prevention üDecrease in cholesterol üBetter bone strength/bone density

14. PRINCIPLES of TRAINING Overload Progression Specificity FITT

15. OVERLOAD Work at an intensity level that challenges you beyond your normal everyday situation Increasing the load on your system from workout plateau by 5% A part of Intensity

16. PROGRESSION The stepwise overloading during the course of the training program over time overload plateau

17. SPECIFICITY Training specifically in the areas or type of activity you want to improve

18. F.I.T.T. F = Frequency (how often you exercise) I = Intensity (how hard you are exercising) T = Time (how long is spent exercising?) T = Type (what type of exercise?)

19. Maximum Heart Rate Formula that sets a maximal heart rate (beats per minute) MHR = 220 - age Basis for training/target heart rate (THR)

20. Training or Target Heart Rate (THR) 55% - 90% MHR Beginner level =.55 * MHR Intermediate level =.70 * MHR Advance/Elite level =.90 * MHR (* or x in a formula represents multiplication)

21. Cardiovascular FITT Guidelines Frequency: 3-5 times a week Intensity: 55-90% of MHR Time: 20-60 minutes per session Type: walking, jogging, running, bicycling, swimming, stair climbing, dancing are but a few examples

22. Strength Training FITT Guidelines Frequency: 2-3 sessions per week Intensity: perform each set/repetitions until muscle failure or near muscle fatigue Time: 1-3 sets of 8-20 repetitions per set Strength focus = High wt/Low Set/Reps Endurance focus = Low wt/High Set/Reps Type: weight lifting, functional training (sit-ups, pushups, pull-ups, squats, lunges, etc), or resistance bands

23. The END Unless there are questions????????