Components of Fitness Review 10 th Grade Lifetime Fitness.
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Components of Components of Fitness Fitness Review Review
1010thth Grade Lifetime Fitness Grade Lifetime Fitness
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Five Components of Five Components of FitnessFitness
Body CompositionBody Composition Cardiorespiratory FitnessCardiorespiratory Fitness FlexibilityFlexibility Muscular Endurance Muscular Endurance Muscular StrengthMuscular Strength
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BODY COMPOSITIONBODY COMPOSITION
All of the tissues that All of the tissues that together make up the together make up the
body.body.
Fat free mass + Fat Fat free mass + Fat mass mass
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Having too much or too little fat Having too much or too little fat can both lead to serious health can both lead to serious health
risksrisks
A healthy level of body fat A healthy level of body fat percentage is necessary to percentage is necessary to
maintain good healthmaintain good health
Why Is It Important To Why Is It Important To Understand Body Understand Body
Composition?Composition?
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Cardiorespiratory Cardiorespiratory FitnessFitness
Cardiorespiratory Cardiorespiratory FitnessFitness
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What is What is CardiorespiratoryCardiorespiratory
Fitness?Fitness?
What is What is CardiorespiratoryCardiorespiratory
Fitness?Fitness?
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Fitness of the heart, lungs, Fitness of the heart, lungs, blood, and blood vesselsblood, and blood vessels
The ability of the whole The ability of the whole body to do physical activity body to do physical activity for long periods of timefor long periods of time
Fitness of the heart, lungs, Fitness of the heart, lungs, blood, and blood vesselsblood, and blood vessels
The ability of the whole The ability of the whole body to do physical activity body to do physical activity for long periods of timefor long periods of time
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Why is it important?Why is it important?
A fit heart reduces the risk of A fit heart reduces the risk of cardiovascular diseases. cardiovascular diseases.
Fit heart and lungs allow a person to Fit heart and lungs allow a person to be active for a longer period of time. be active for a longer period of time.
Cardiorespiratory activities help Cardiorespiratory activities help maintain or improve body maintain or improve body composition. composition.
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FITT PRINCIPLEFITT PRINCIPLE
F = MINIMUM OF 3 TIMES A WEEKF = MINIMUM OF 3 TIMES A WEEK
I = WITHIN YOUR TARGET HEART I = WITHIN YOUR TARGET HEART RATE ZONERATE ZONE
T = MINIMUM 20 MINUTEST = MINIMUM 20 MINUTES
T = AEROBIC EXERCISET = AEROBIC EXERCISE
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FLEXIBILITYFLEXIBILITY
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TERMTERM Flexibility-Flexibility- The The
ability to move a ability to move a joint through a full joint through a full range of motion.range of motion.
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WHY IS FLEXIBILITY WHY IS FLEXIBILITY IMPORTANT?IMPORTANT?
Reduces risk of injuryReduces risk of injuryReduces muscle sorenessReduces muscle sorenessReduces muscle tensionReduces muscle tension
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WHY IS FLEXIBILITY WHY IS FLEXIBILITY IMPORTANT?IMPORTANT?
Increases mental and Increases mental and physical relaxationphysical relaxation
Increases ability to Increases ability to perform skilled perform skilled movementsmovements
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FITT PRINCIPLE for FITT PRINCIPLE for FLEXIBILITY FLEXIBILITY
Frequency – at least 3 days a weekFrequency – at least 3 days a week
Intensity – Stretch to slight Intensity – Stretch to slight discomfort, not to pain.discomfort, not to pain.
Time – 10- 30 secondsTime – 10- 30 seconds
Type – Dynamic or static stretching Type – Dynamic or static stretching
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MUSCLE FITNESSMUSCLE FITNESS
Muscular Strength Muscular Strength
andand
Muscular Endurance Muscular Endurance
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WHAT IS MUSCULAR WHAT IS MUSCULAR STRENGTH?STRENGTH?
The amount The amount of force a of force a muscle can muscle can exert.exert.
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WHAT IS MUSCULAR WHAT IS MUSCULAR ENDURANCE?ENDURANCE?
The muscles The muscles ability to do ability to do a repetitive a repetitive movement movement many times many times without without tiring. tiring.
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WHY IS MUSCLE FITNESS WHY IS MUSCLE FITNESS IMPORTANT?IMPORTANT?
Perform daily tasks Perform daily tasks more efficiently more efficiently
Improves bone Improves bone density density
Improves the stability Improves the stability of the skeletal systemof the skeletal system
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WHY IS MUSCLE FITNESS WHY IS MUSCLE FITNESS IMPORTANT?IMPORTANT?
Reduces the risk of injury Reduces the risk of injury Improves appearance, Improves appearance, self-esteem and self-esteem and confidence confidence
Raises BMR which can lower Raises BMR which can lower excess body fatexcess body fat
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FITT PRINCIPLE for FITT PRINCIPLE for MUSCULAR STRENGTH MUSCULAR STRENGTH
Frequency – 2 to 3 days a weekFrequency – 2 to 3 days a week
Intensity – 60% – 85% of 1 RMIntensity – 60% – 85% of 1 RM
Time – 3 - 8 reps, 1 – 3 sets Time – 3 - 8 reps, 1 – 3 sets
Type – Free weights, selectorized Type – Free weights, selectorized equipment, isotonic, equipment, isotonic, calisthenicscalisthenics
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FITT PRINCIPLE for FITT PRINCIPLE for MUSCULAR ENDURANCE MUSCULAR ENDURANCE
Frequency – 2 to 3 days a weekFrequency – 2 to 3 days a week
Intensity – 50% - 70% of 1 RMIntensity – 50% - 70% of 1 RM
Time – 12 – 20 reps, 4 – 6 sets Time – 12 – 20 reps, 4 – 6 sets
Type – Free weights, selectorized Type – Free weights, selectorized equipment, iequipment, isotonic, sotonic, calisthenicscalisthenics
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R I C ER I C EPRINCIPLE OF FIRST AIDPRINCIPLE OF FIRST AID
RestRest Stay off the injured areaStay off the injured area IceIceUse ice immediately after injury for at least 20 Use ice immediately after injury for at least 20
minmin CompressionCompressionIf possible wrap the injured area to reduce If possible wrap the injured area to reduce
swellingswelling ElevationElevationIf possible elevate the injured area above the If possible elevate the injured area above the
heart to reduce the swellingheart to reduce the swelling
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ConclusionConclusion Fitness is a road trip not a Fitness is a road trip not a
destination. destination.
It is an ongoing state of health It is an ongoing state of health that is a combination of all of the that is a combination of all of the
components of fitness .components of fitness .