FITNESS THEORY Components of Testing Goalsetting and the

FITNESS THEORY Components of Testing, Goal-setting and the FITT Formula

HEALTH RELATED COMPONENTS OF FITNESS

CARDIOVASCULAR ENDURANCE • improves the heart, circulatory and respiratory systems – Makes your heart more efficient – Improves heart’s ability to bring oxygen to muscles – Improves muscles’ ability to use oxygen – It is AEROBIC exercise (using oxygen) – The most important component to indicate fitness § BRAINSTORM EXAMPLES

Examples of Cardiovascular Endurance training exercises • Jogging, swimming, rollerblading, aerobic classes, cardio-type dance (Zumba), speed walking, cycling

MUSCULAR ENDURANCE • is the ability to perform an activity for a long period of time, either in repeated repetitions or to hold a position for a length of time – Produces “burn” in muscles – Builds long, lean muscles, muscle tone – ANAEROBIC exercise (without oxygen) • BRAINSTORM EXAMPLES

Examples of Muscular Endurance training exercises - Weight lifting: high repetitions, low weight – (3 sets of 15 -20 repetitions) – Body resistance exercises (curl-ups, push ups, crunches, squats, lunges, plank, all core exercises) • Ie. 3 sets of 30 crunches, 3 sets of 10 pushups, etc.

MUSCULAR STRENGTH • the amount of energy a muscle can produce usually in one repetition. – – Short, powerful workouts builds big, bulky muscles ANAEROBIC exercise (without oxygen) BRAINSTORM EXAMPLES

Examples of Muscular Strength training • Weight lifting: heavy weight, low repetitions • Intervals of powerful, short-duration movements: – Jumping, sprinting, throwing, striking activities

FLEXIBILITY • ability to move a joint through its full range of motion. – How far can you stretch?

Examples of Flexibility training exercises Dynamic stretching: pre-activity – Stretching by moving through range of motion • Knees up, bum-kicks, squats, “A’s” and “B’s” Static Stretching: post-activity -being still while stretching and holding stretch for extended period of time ie. 3 sets of 30 seconds • quad stretch, triceps’ stretch, calf stretch

BODY COMPOSITION • is body mass, percent body fat, lean muscle mass and body type. – Your body type will not change but you can make any body look good by getting FIT!

FITT FORMULA Frequency, Intensity, Time, Type -a formula to show me how I can train in order to improve any Component of Fitness

FREQUENCY • Refers to the number of training sessions done in one week

INTENSITY • Refers to how hard the individual must work during a training session • Measured using your heart rate (beats per minute/ bpm) – Take pulse to measure heart rate • Take pulse for 10 sec and multiply by 6 to get bpm

TIME • The amount of time spent in each single training session: – Ie. “today I will run for 25 minutes”

TYPE • The specific kind of exercise that will be done • There will be more than one type of exercise that can be done to improve performance in each component of fitness – Each exercise must be related to the end goal though • ie. Doing situps will not improve your pushup scores

GOAL SETTING (SMART formula) MY GOALS In order to set a goal for yourself (in this case, a fitness goal), it should meet the following criteria:

SPECIFIC • What is the specific component of fitness and specific fitness test that you are working to improve?

MEASURABLE (give it a number) • Provide a specific number for your goal • For example: 20 push ups 7 laps 8 minutes

A ATTAINABLE (is it possible? ) • Will you be able to achieve this goal? • How will you achieve it?

R REALISTIC (is it probable? ) • Is this a realistic goal for you? • Is it within your fitness capabilities? • Why do you think so?

T TIME FRAME (when will it be complete? ) • Set a date by which you will have achieved your goal. • For our purposes, it will be by the next round of fitness testing Fall Winter Spring