5 Components of Fitness 9th Grade Fitness Lesson Jessica Parto
Muscular Endurance Muscular Strength Cardiovascular Fitness Flexibility Body Comp What are they?!
FITT Principle Frequency Time Intensity Type
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
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
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.
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
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.
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.
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.
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
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?!
What’s Healthy? Girls Between 17-27% Boys Between 10-17%
Time for some Math Target Heart Rate = 220-Age Example- 220-17= 203 bpm
Terms to Discuss Progression Overweight Overload Underweight Specificity Overfat
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
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