Pre AssessmentPre AssessmentAnswers on the LeftAnswers on the Left

What are the 5 components of fitness?What are the 5 components of fitness? When doing the pacer what When doing the pacer what

component are we working on?component are we working on? When performing curl ups what When performing curl ups what

component are we working on?component are we working on? What is cardiovascular endurance?What is cardiovascular endurance? What does F.I.T.T stand for?What does F.I.T.T stand for?

The number of cans of soda the average male teenager drinks each

year

SUPERSIZESUPERSIZE

The larger chair in a New York hospital provides more room for an obese person.

ObesityObesity

Definitions:Definitions: Obesity: having a very high amount of body fat

in relation to lean body mass, or Body Mass Index (BMI) of 30 or higher.

Body Mass Index (BMI): a measure of an adult’s weight in relation to his or her height, specifically the adult’s weight in kilograms divided by the square of his or her height in meters.

Definitions:Definitions: Obesity: having a very high amount of body fat

in relation to lean body mass, or Body Mass Index (BMI) of 30 or higher.

Body Mass Index (BMI): a measure of an adult’s weight in relation to his or her height, specifically the adult’s weight in kilograms divided by the square of his or her height in meters.

The heart on the top is from a healthy human being while the bottom heart is from a human who is overweight?

Are you in-taking enough nutrients and working out enough to keep your heart healthy?

The 5 Components The 5 Components of Fitnessof Fitness

FITT GuidelinesFITT Guidelines

Frequency-Frequency- how how oftenoften the activity the activity occursoccurs

Intensity-Intensity- how much how much efforteffort to put in to put in Time-Time- how how longlong the activity occurs the activity occurs Type-Type- what what kindkind of activity will take of activity will take

place place

Think of your pre-assessment. When watching this video…did you answer all questions correctly?

Components of FitnessComponents of Fitness

1.1. Cardiorespiratory Cardiorespiratory /Cardiovascular/Cardiovascular

EnduranceEndurance

1.1. Muscular StrengthMuscular Strength

2.2. Muscular EnduranceMuscular Endurance

3.3. FlexibilityFlexibility

4.4. Body CompositionBody Composition

Cardiorespiratory Cardiorespiratory EnduranceEndurance

The ability to perform exercise at The ability to perform exercise at moderate to high intensity for 20-60 moderate to high intensity for 20-60 minutes. minutes.

Cardiorespiratory Cardiorespiratory EnduranceEndurance

Benefits include:Benefits include: Strengthens the heart (lower resting and Strengthens the heart (lower resting and

working heart rate, faster recovery)working heart rate, faster recovery) Decreases blood pressureDecreases blood pressure Strengthens muscles and bonesStrengthens muscles and bones Increases energy (for work or leisure Increases energy (for work or leisure

activity)activity) Reduces stress and tension (get along Reduces stress and tension (get along

better with others)better with others)

Cardiorespiratory Cardiorespiratory EnduranceEndurance

Benefits include (continued):Benefits include (continued): Enhances appearance and feeling of well-Enhances appearance and feeling of well-

being; improves quality of lifebeing; improves quality of life Improves ability to learnImproves ability to learn Promotes healthy body compositionPromotes healthy body composition Increases self-confidence and self-esteem Increases self-confidence and self-esteem

(greater social opportunities)(greater social opportunities) Enhances sleepEnhances sleep Improves lipid profile (increase HDL/good Improves lipid profile (increase HDL/good

cholesterol, decreases triglycerides)cholesterol, decreases triglycerides) Helps weight controlHelps weight control

Cardiorespiratory Cardiorespiratory EnduranceEndurance

FITT FITT GuidelinesGuidelines High School YouthHigh School Youth

FrequencyFrequency 5-6 days/week5-6 days/week

IntensityIntensity60-90% of maximum heart rate60-90% of maximum heart rate

Find MHR by subtracting age from Find MHR by subtracting age from 220220

TimeTime 20-60 minutes20-60 minutes

TypeType

Activities that use large muscles Activities that use large muscles are used in a rhythmical fashion. are used in a rhythmical fashion. Examples: brisk walking, jogging, Examples: brisk walking, jogging, basketball, racket sports, soccer, basketball, racket sports, soccer, dance, lap swimming, skating, dance, lap swimming, skating, cycling, ellipticalcycling, elliptical

MUSCLE STRENGTHMUSCLE STRENGTH The ability of a muscle or muscle group The ability of a muscle or muscle group

to exert a maximum force against a to exert a maximum force against a resistance resistance ONE TIMEONE TIME through the full through the full range of motion. Range of motion (ROM) range of motion. Range of motion (ROM) is the degrees through which a joint can is the degrees through which a joint can move. move.

MUSCLE ENDURANCEMUSCLE ENDURANCE

The ability of a muscle or muscle The ability of a muscle or muscle group to exert a sub-maximal force group to exert a sub-maximal force REPEATEDLYREPEATEDLY over a period of time. over a period of time.

Muscular Strength and Muscular Strength and Muscular EnduranceMuscular Endurance

Benefits include:Benefits include: Increased muscular strength (everyday Increased muscular strength (everyday

activities become easier)activities become easier) Increased muscular endurance (able to Increased muscular endurance (able to

participate in leisure activity without participate in leisure activity without having sore or tired muscles)having sore or tired muscles)

Improvement in aerobic fitness Improvement in aerobic fitness Prevention of musculoskeletal injury Prevention of musculoskeletal injury

(will not get hurt as easily or often)(will not get hurt as easily or often)

Muscular Strength and Muscular Strength and Muscular EnduranceMuscular Endurance

Benefits include (continued):Benefits include (continued): Improved sports performance (become a Improved sports performance (become a

better player)better player) Reduced risk of fractures in adulthood Reduced risk of fractures in adulthood

(builds stronger bones)(builds stronger bones) Exercise during the skeletal growth Exercise during the skeletal growth

period is better for bone development, period is better for bone development, increasing bone strength and bone increasing bone strength and bone growth (reduced risk of osteoporosis)growth (reduced risk of osteoporosis)

Muscular Strength & Muscular Strength & EnduranceEndurance

FITT FITT GuidelinesGuidelines High School YouthHigh School Youth

FrequencyFrequency 2-3 days/week2-3 days/week

IntensityIntensity Light to heavy weight (based on Light to heavy weight (based on type selected)type selected)

TimeTime At least 1 set, 8-12 reps/setAt least 1 set, 8-12 reps/set

TypeType

Major muscle groups, 8-10 Major muscle groups, 8-10 exercises; select muscular exercises; select muscular strength, power, or endurance strength, power, or endurance (lifting weights, calisthenics)(lifting weights, calisthenics)

FlexibilityFlexibility

The ability to move a joint through its The ability to move a joint through its complete range of motion (ROM)complete range of motion (ROM)

FlexibilityFlexibility Benefits include:Benefits include:

Decreased muscle tension and Decreased muscle tension and increased relaxation ( I can sleep better)increased relaxation ( I can sleep better)

Greater ease of movementGreater ease of movement Improved coordinationImproved coordination Increased ROMIncreased ROM Reduced risk of injuryReduced risk of injury Better body awareness and postural Better body awareness and postural

alignmentalignment Improved circulation and air exchangeImproved circulation and air exchange

FlexibilityFlexibility Benefits include (continued):Benefits include (continued):

Smoother and easier contractions Smoother and easier contractions (muscles work better)(muscles work better)

Decreased muscle sorenessDecreased muscle soreness Possible prevention of low back pain and Possible prevention of low back pain and

other spinal problemsother spinal problems Improved personal appearance and self-Improved personal appearance and self-

imageimage Facilitates the development and Facilitates the development and

maintenance of motor skills (I can maintenance of motor skills (I can participate in a variety of activities)participate in a variety of activities)

FlexibilityFlexibility

FITT FITT GuidelinesGuidelines High School YouthHigh School Youth

FrequencyFrequency3x/week, preferably daily and 3x/week, preferably daily and AFTER warm-up to raise muscle AFTER warm-up to raise muscle temperaturetemperature

IntensityIntensitySlow elongation of the muscle to Slow elongation of the muscle to the point of mild discomfort and the point of mild discomfort and back off slightlyback off slightly

TimeTime

Up to 4-5 stretches per Up to 4-5 stretches per muscle/muscle group. Hole each muscle/muscle group. Hole each stretch 10-30 sec. Always warm-stretch 10-30 sec. Always warm-up prior to stretchingup prior to stretching

TypeTypeSlow static stretching (hold and Slow static stretching (hold and stretch), yoga may incorporate stretch), yoga may incorporate stretches as wellstretches as well

Body CompositionBody Composition

The amount of lean body mass (all The amount of lean body mass (all tissues other than fat, such as bone, tissues other than fat, such as bone, muscle, organs, and body fluids) muscle, organs, and body fluids) compared with the amount of body compared with the amount of body fat.fat.

Body CompositionBody Composition

Benefits include:Benefits include: All of the following listed for each of the All of the following listed for each of the

other fitness componentsother fitness components

Body CompositionBody Composition

There are not FITT guidelines for this There are not FITT guidelines for this particular component; however, a particular component; however, a healthy body composition can be healthy body composition can be attained largely from physical activity attained largely from physical activity in all of the other fitness componentsin all of the other fitness components

Proper nutrition also is an important Proper nutrition also is an important role in having a healthy body role in having a healthy body compositioncomposition

Body CompositionBody Composition The human body was designed to have The human body was designed to have

all 6 classes of nutrients:all 6 classes of nutrients:

1.1. CarbohydratesCarbohydrates (4Kcal/g) which provide (4Kcal/g) which provide energy and can be chosen from whole energy and can be chosen from whole grains, cereals, vegetables, and fruitsgrains, cereals, vegetables, and fruits

2.2. ProteinProtein (4Kcal/g) which provides repair (4Kcal/g) which provides repair for tissue and can be chosen from meats, for tissue and can be chosen from meats, nuts, and dairy productsnuts, and dairy products

3.3. FatFat (9Kcal/g) which provides additional (9Kcal/g) which provides additional energy and insulation for organs and energy and insulation for organs and other tissuesother tissues

Body CompositionBody Composition

4. & 5. 4. & 5. Vitamins and mineralsVitamins and minerals which which are essential for good health and are essential for good health and contain no caloriescontain no calories

6. 6. WaterWater is also essential for good is also essential for good health and also does not contain any health and also does not contain any caloric valuecaloric value

Body CompositionBody Composition

Input > output = weight gainInput > output = weight gain Eat more calories than exertEat more calories than exert

Input < output = weight lossInput < output = weight loss Exert more calories than eatExert more calories than eat

Input = output = maintains weightInput = output = maintains weight Balances exercise and eats in Balances exercise and eats in

moderationmoderation