HealthRelated Fitness ComponentsPrinciples The Physical Best Activities Fitness

Health-Related Fitness Components/Principles & The Physical Best Activities

Fitness Defined n (Health-Related) Physical Fitness u Measure of a person’s ability to perform physical activities requiring: t Endurance t Strength t Flexibility

The Fitness Process (FITNESSGRAM Test Administration Manual, 3 rd ed) 1. 2. Instruction. Concepts Student Participation 3. Instruction-Tests 4. Assessment-Fitness 5. Planning Program 6. Tracking Activity 7. Reassessment 8. Revision

Principles of Fitness n Overload n Progression

Overload Principle States that a body system must perform at a level beyond normal in order to adapt and improve physiological function and fitness.

Progression A gradual increase in the level of exercise that is manipulated by increasing wither frequency, intensity, or time, or a combination of all three components.

n Frequency n Intensity n Time n Type

Physical Fitness Includes n Skill-Related Fitness n Health-Related Fitness

Skill-Related Fitness Components n n n Agility Balance Coordination Power Reaction time Speed

Health-Related Fitness Components Aerobic Fitness The ability to perform large muscle, dynamic, moderate- to high-intensity exercise for prolonged periods

Frequency Children (5 -12 years) Adolescents (11+ years) Middle and high school youth who participate in athletics w. Developmentally w. Daily w 5 appropriate physical activity on all or most days of the week w. Several bouts of physical activity lasting 15 min or more daily or nearly every day w. Three or more sessions per week or 6 days per week

Intensity Children (5 -12 years) w. Mixture Adolescents (11+ years) Middle and high school youth who participate in athletics of moderate and w. Moderate to vigorous w 60 -90% heart rate max vigorous intermittent activity. (MHR) or 50 -85% heart rate reserve (HRR) w 12 -16 rating of perceived exertion w 12 -16 rating of (RPE)d perceived exertion (RPE)

Time Children (5 -12 years) Adolescents (11+ years) Middle and high school youth who participate in athletics w. Accumulation w 30 -60 w 20 -60 of at least 60 min, and up to several hr, of activity w. Up to 50% of accumulated min should be accumulated in bouts of 15 min or more min daily activity w 20 min or more in a single session min

Type Children (5 -12 years) Adolescents (11+ years) Middle and high school youth who participate in athletics w. Variety w. Activities of activities w. Activities should be selected from the first 3 levels of the activity pyramid w. Continuous activity should not be expected for most children w. Play games, sports work, transportation, recreation, physical education, or planned exercise and community activities w. Brisk walking, jogging, stair climbing, basketball, racket sports, soccer, dance, lap swimming, skating, lawn mowing, and cycling that use large muscles in a rhythmical fashion (e. g. , brisk walking, jogging, stair climbing, basketball, racket sports, soccer, dance, lap swimming, skating, and cycling)

Muscular Fitness In the Physical Best program, muscular fitness refers to the development of a combination of muscular strength and muscular endurance

Frequency 9 -11 years 12 -14 years 15 -16 years 17+years 2 or 3 days/wk

Intensity 9 -11 years 12 -14 years 15 -16 years 17+years Very light weight Light weight Moderate weight Light to heavy weight (based on type selected)

Time 9 -11 years 12 -14 years 15 -16 years 17+years At least 1 set (may do 2 sets), 6 -15 reps, at least 20 -30 min At least 1 set (may do 3 sets), 6 -15 reps, at least 20 -30 min At least 1 set Minimum 1 (may do 3 to 4 set, 8 -12 reps sets), 6 -15 reps, at least 20 -30 min

Type 9 -11 years 12 -14 years 15 -16 years 17+years Major muscle groups, 1 exercise/ muscle or muscle group Major muscle groups, 2 exercises/ muscle or muscle group Major muscle groups, 8 -10 exercises; select strength, power or endurance

Flexibility The ability to move a joint through its complete ROM, or range of motion

FITT Frequency Intensity Time Type Three times per week, preferably daily and after a warm-up to raise muscle temperature. Slow elongation of the muscle to the point of mild discomfort and back off slightly. Up to 4 -5 stretches per muscle or muscle group. Hold each stretch 10 -30 sec. Always warm up prior to stretching. The preferred stretch for the classroom is slow static stretching for all muscles or muscle groups.

Body Composition Definition Health benefits Used in teaching all components. Growth and development Nutrition Metabolism

BENEFITS OF FITNESS

Physical Best Activity Guides

Format For Activities Top of Page: Activity Name, Level and Concept(s) 1. 2. 3. 4. Purpose National Standards Equipment Needed Reproducible 5. 6. 7. 8. Procedure Teaching Hints Inclusion Tip Assessment

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