Concepts of Health & Fitness

RHS Physical Education Department

What are the 5 components of Fitness?

• Cardiovascular Endurance• Muscular Endurance • Flexibility • Muscular Strength• Body Composition

Cardiovascular Endurance

• Definition: the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize that oxygen.

• Exercise Examples: Aerobics, running, elliptical, skate boarding, power walking, competitive basketball game

• Fitness Gram Tests that apply: Pacer & Mile

Muscular Endurance

• Definition: the ability of a muscle or group of muscles to repeatedly exert force against resistance.

• Examples of Exercise: weight lifting with high repetitions and low weight, swimming, running & climbing.

• Fitness Gram Tests that apply: Push-ups, Curl-ups, Pacer

Flexibility

• Definition: the ability to move muscles and joints through their full range of motion.

• Examples of Exercise: Yoga, Dynamic/Static stretching• Fitness Gram Tests that apply: Sit and Reach

Muscular Strength

• Definition: the amount of force that muscles can exert against some form of resistance in a single effort.

• Examples of Exercise: Weight lifting with high weights and low repetitions: bench press, squats

Body Composition

• Definition: is used to describe the percentages of fat, bone and muscle in human bodies.

• Body Mass Index (BMI): 703x weight(lb)/height2(in2)• Boys (age 14-18): 16-18 underweight, 18-26 healthy, 26-29

at risk of being overweight, 29+ overweight • Girls (age 14-18): 16-17 underweight, 17-25 healthy, 25-32

at risk of being overweight, 32+ overweight

What is the FITT Principal?

• F- Frequency: How often you work out• I- Intensity: How hard you work out• T- Time: How long you work out• T- Type: What kind of exercise you complete

Frequency

• How many days per week are you working out? • Example: You perform cardio exercises Tuesday and

Thursday. You lift weights Monday, Wednesday and Friday. You play a basketball game with friends on Saturday. You worked out 6 days this week.

Intensity

• How can you measure how hard you work out? Are you doing enough work to see results?

• Cardio exercises: 60-70% of VO2 Max (maximum heart rate & resting heart rate), talk test, target heart rate zone (130-180 bpm)

• Lifting: 60-70% of the maximum weight you can lift• Stretching: holding the stretch for a set amount of time

that pushes you further than your previous time or reaching to a specific “place” further than before.

Time

• Are you working out long enough? • Research suggests: • At least 60 minutes of exercise a day. • 3 days of 20-30 minute vigorous (aerobic) exercise a week. • 3 days of toning/lifting exercises lasting 20-30 minutes. • Stretching at least 10 minutes everyday.

Type

• What types of activities do you participate in to stay fit? • Examples may include: • Running• Lifting weights• Exercise Videos• Playing games of basketball, football, volleyball, etc. • Yoga or Pilates• Step Aerobics• Badminton, ping pong, racquet ball