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5 Components of Fitness

5 Components of Fitness

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5 Components of Fitness

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  1. 5 Components of Fitness 9th Grade Fitness Lesson Jessica Parto

  2. Muscular Endurance Muscular Strength Cardiovascular Fitness Flexibility Body Comp What are they?!

  3. FITT Principle Frequency Time Intensity Type

  4. Cardiovascular Fitness • What is it? Ability of your heart, lungs and organs to consume, transport and utilize oxygen. • Why is it important? Heart becomes more efficient at pumping blood and oxygen to the body, and the body becomes more efficient at using that oxygen. • What can I do? Walk, Jog, Run, Swim, Bike, and much more. What doesn’t kill me only makes me stronger

  5. Let’s Get FITT Frequency- 3-5 days a week Intensity- 50-85% of Max Heart Rate Time- 20-60 minutes or more per workout Type- Running, Jogging, Walking, Rowing, Elliptical, Swimming

  6. Muscular Endurance • What is it? Ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. • Why is it important? Muscular endurance helps improve performance in all other areas of fitness. • What do I do? Lift weights against lower resistance with higher repetitions.

  7. Muscular Endurance

  8. Let’s Get FITT Frequency- 2-3 days per week Intensity- 40-65% of max strength Time- 1-3 sets, 12-15 reps, 30-60 sec rest periods Type- Free weights, Weight machines, Resistance Bands, Stability ball, Bosu ball

  9. Muscular Strength • What is it? The amount of force a muscle can produce with a single maximal effort. • Why is it important? Helps to improve performance in all areas of fitness. • What can I do? When lifting use heavier weight with less repetitions.

  10. Muscular Strength

  11. Let’s Get FITT Frequency- 2-4 days per week Intensity- 67-100% of Max Strength Time- 2-6 reps, 3-5 sets, 2-5 minute rest Type- Free weights, Weight machines, and other weight bearing activities.

  12. Flexibility • What is it? Ability of your joints to move through a full range of motion. • Why is it important? Allows more movement around the join, therefore.. • Better posture • Decreased injury and muscle soreness • Relaxation for the mind and body • What can I do? Perform various stretches. Hold each stretch for a minimum of 20-30 seconds.

  13. Let’s Get FITT Frequency- Stretch Daily Intensity- Hold beyond normal length, Slight discomfort Time- 15-30 Seconds per stretch Type- Stretches allowing joints to move through full range of motion

  14. Body Composition • What is it? the make up of lean tissue and fat tissue in the body • Why is it important? Keeping healthy percentages between our muscle weight and fat weight decreases risk for many health issues. • What can I do? Exercise, eat a balanced nutritious diet. What’s Healthy?!

  15. What’s Healthy? Girls Between 17-27% Boys Between 10-17%

  16. Time for some Math Target Heart Rate = 220-Age Example- 220-17= 203 bpm

  17. Terms to Discuss Progression Overweight Overload Underweight Specificity Overfat

  18. Examples……

  19. Let’s Put it all Together The Benefits • Decreased risk of Injury • Decreased Resting Heart Rate • Decreased Blood Pressure • Prevention of Disease and Illness • Prevention of Diabetes • Prevention of High Blood Pressure • Weight Management • Improved Mood • Decreased Body Fat

  20. How Does This Relate To You? • More energy throughout the day • Decreased risk of developing cancer • Prevents health risks entering adulthood • Weight control • Better Moods • Increased concentration • Overall increase in health status