do now: quickwrite: –what are the 5 components of fitness? –what is the fitt principle? if you...
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Do Now:• Quickwrite:
– What are the 5 Components of Fitness?
– What is the FITT Principle?• If you don’t know, make an educated
guess.
• You have 3 minutes . . . Go!
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Albert Einstein or Marilyn Monroe?
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5 Components of 5 Components of FitnessFitness
5 Components of 5 Components of FitnessFitness
&&
F. I. T. T PrincipleF. I. T. T Principle
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5 Components of Fitness
• Cardio respiratory Endurance• Muscular Endurance• Muscular Strength• Flexibility• Body Composition
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FITT Principle• F = Frequency
– How many times per week; how often• I = Intensity
– How hard (low, moderate, high)• T = Time
– How long; total time during a week• T = Type
– The exercise being done
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Cardiorespiratory Endurance
• Ability of the heart, lungs, and blood vessels to use and send fuel and oxygen to the body
• Long periods of moderate to vigorous activity
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Cardiorespiratory Endurance
• Frequency– 3-5 times per week
• Intensity– 60-85% of target heart rate zone
• Time– 20-60 minutes per session
• Type– Any aerobic activity that increases
heart rate
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Examples???• 1.6• Mile• Pacer• Basketball• Soccer• Other???
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Muscular Endurance
• Ability of the muscles to perform physical tasks over a period of time without becoming fatigued
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Muscular Endurance• Frequency
– 2-4 times per week• Intensity
– Light weights, numerous reps• Time
– 30-60 minutes per session• Type
– Any activity allowing muscles to perform a physical task for a period of time
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Examples???
• Weight room• Pilates• Push-up test• Curl-up test• Others???
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Muscular Strength
• Amount of force a muscle can exert
• How much you can lift!
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Muscular Strength• Frequency
– 2-4 times per week
• Intensity– Heavier weight with less repetitions
• Time– 30-60 minutes per session
• Type– Anaerobic activities such as weight room
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Examples???
• Weight room• Max lifting• Push-ups (for
some)
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Flexibility
• Ability to move the joints through a full range of motion
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Flexibility• Frequency
– Daily stretching
• Intensity– Stretch muscles and hold beyond its normal length
at a comfortable stretch
• Time– Hold each stretch 10-15 seconds; stretch 15-30
minutes daily
• Type– Stretching allowing full range of motion
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Examples???
• Stretches• Yoga• Dynamic warm-
ups
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Body Composition• All of the tissues that together make up
the body:– Bone, skin, fat, muscle tissue and body
organs
• An individual’s body composition is determined by comparing their muscular mass and body fat percentage
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Female Body Fat %’s
• Females:– Ages 13 – 17:
• Should not be below 12%• 12% – 15% is considered low• 16% - 30% is considered mid range• 31% - 36% is considered upper range• Over 36% is considered obese
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Male Body Fat %’s
• Males:– Ages 13 – 17:
• Should not be below 5%• 5% – 10% is considered low• 11% - 25% is considered mid range• 26% - 31% is considered upper range• Over 31% is considered obese
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Healthy Caloric Intake• Calorie: a measure of energy. How much energy
it takes to change the temperature of 1 gram of water by 1 degree Celsius.
• USDA Recommendations:– Teen boys & active men: 2,800 calories per day– Children over 6, teen girls, active women and
inactive men: 2,000 calories per day– Children 2-6, inactive women and some
seniors: 1,600 calories per day
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Make the Change• Lower your daily caloric intake• Substitute starches & sugars for raw fruits &
Vegetables• Substitute water for sodas and sugar drinks• FOLLOW THE FOOD PYRAMID• Increase exercise rate• Cut out salts• Start your day with a nutritious breakfast• Others?