Lifetime Fitness Education HealthRelated Fitness Components And Principles

Lifetime Fitness Education Health-Related Fitness Components And 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

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

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

Health-Related Fitness Components n Aerobic Fitness n Muscular Strength and Endurance n Flexibility n Body Composition

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.

Principles of Fitness n Frequency n Intensity n Time n Type

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 n. Developmentally n 5 or 6 days per week n. Daily or nearly every appropriate physical day activity on all or most n. Three or more sessions days of the week per week n. Several bouts of physical activity lasting 15 min or more daily

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

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

Type Children (5 -12 years) Adolescents (11+ years) n. Variety of activities n. Play games, sports work, n. Activities that use large transportation, recreation, selected from the first physical education, or 3 levels of the activity planned exercise and community activities pyramid n. Brisk walking, jogging, n. Continuous activity stair climbing, basketball, should not be racket sports, soccer, expected for most dance, lap swimming, children skating, lawn mowing, and cycling n. Activities should be Middle and high school youth who participate in athletics 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 set, 8 -12 reps 4 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

Reduces Risk of Heart Disease Stronger Bones & Muscles y g r ne E re o M R H R er w o L BENEFITS OF FITNESS Lo we r. B loo d. P res sur e rt a e H n e h t g n e r St Helps Maintain Healthy Body Weight Reduces Stress

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