FIVE COMPONENTS OF FITNESS AND FITT PRINCIPLE BELLRINGER

FIVE COMPONENTS OF FITNESS AND FITT PRINCIPLE BELLRINGER- Grab a pre-test from the chair and complete.

• The Five Components of Fitness are • • • Flexibility Cardiorespiratory Endurance Body Composition Muscular Strength Muscular Endurance

Body Composition- The combination of fat-free mass and fat-mass Body Composition This refers to the combination of fat-free mass such as bones, muscles, connective tissue, organs, and fat. Fat helps the body use certain vitamins, insulates the body, and protects the organs. A healthy man should be between 10 -20% A healthy woman should be between 15 -25%

Body Composition • This is effected by two factors • The number of calories eaten (energy in) • The amount of activity performed and calories burned (energy out) • A combined effort to eat healthy and be physically active is the best approach to maintain a healthy level • Activities would include cardio endurance and resistance training

Flexibility- The muscles ability to move a joint through a full range of motion. Flexibility Muscles stiffen as they get older. If muscles are never stretched, they tighten and begin to limit movement. Flexibility is needed for everyday movements, from tying your shoe to throwing a ball.

Flexibility • 3 or more times a week • Mild tension • 15 seconds a stretch for 3 times a total time of 15 minutes to stretch • Types- static, dynamic, yoga, martial arts • Dynamic stretches- involves moving parts of the body continuously while gradually increasing reach, and speed of movement • Static stretches- involves stretching a muscle to the point of mild discomfort for a extended time

Cardiorespiratory Endurance- The ability of the heart, blood, and lungs to supply enough oxygen to the muscles during long periods of activity. Cardiorespiratory Endurance The heart is a Muscle. Like any muscle as the heart becomes stronger it is able to pump more blood with each beat, which means the heart can beat at a slower rate and circulate the same amount of blood.

Cardiorespiratory Endurance • • • The best results for improving this is by… Working out 5 -7 days per week At a 65 -85% of your maximum heart rate Going for at least 60 minutes Activity type- running, swimming, biking Maximum heart rate(mhr)- highest number of times the heart can beat in one minute.

Muscular Strength- The ability of a muscle to push or pull with its total force Muscular Strength is the ability to push or pull with total force. If a person wants to work strength, they should use enough resistance so that the muscles are challenged to do eight repetitions.

Muscular Endurance- the ability of a muscle to repeat a movement many times or hold a position without rest. • Muscular Endurance If a person can do more than twelve repetitions of an exercise, then they have plenty of strength and are working on muscular endurance.

Muscular Strength and Endurance 2 -3 times per week Strength using heavy resistance Endurance using light resistance Repetitions for strength between 4 -8 Repetitions for endurance between 13 -20 Activity types- weight training, circuit training, resistance training, calisthenics • If you are using both strength and endurance moderate resistance 9 -12 repetitions. • Resistance- the force that acts against a muscle • • •

Daily Functions for all 5 Components • • Walking, stairs, sports, PE class, Tying shoe, putting on clothes, Mowing the grass, raking leaves, Lifting the laundry, caring the garbage

Five Components of Fitness Video • http: //www. youtube. co m/watch? v=o. Kt. Dw. B_6 p Fk&safety_mode=true& persist_safety_mode=1 &safe=active

FITT Principle Frequency Intensity Time Type

Vocabulary • FITT Principle- A formula in which each letter represents a variable for determining the correct amount of physical activity. • Frequency- How often an activity is performed each week • Intensity- How hard an activity is performed each time • Time- How long an activity is performed each session • Type- Which activities are chosen

Five for life activity diamond poster and you tube video • Take a look at the activity diamond poster on the gym wall and discuss. • http: //www. youtube. com/watch? v=RJDOTu. F CR 1 w&safety_mode=true&persist_safety_mo de=1&safe=active

Workout and Games • Dynamic Stretch • Cardio Endurance Circuit • Muscular Strength and Endurance Resistance Band Workout • Energy In/ Energy Out • Static Stretch • Worksheets go along with the two workouts

Table of Contents 1. Journal Entry 2. Risky Behaviors SOL 7. 1 A, 7. 1 B (Back-Side of Journal) 3. Weighing the Consequences of Risky Behaviors 4. Weighing the Consequences-Page 4 (back side of page 3) Personal Inventory 5. 6. Personal Inventory Stress Management Notes SOL 7. 1 C 7. Sleep Patterns 8. My Top 10 Stressors 9. Getting Physical 10. Five Components Pre-Test 11. Health Notes for the five components of fitness 12. Health notes on the FITT Principle 13. Cardiorespiratory Endurance and The FITT Principle (work sheet 1. 49)