Fitness Concepts + Principles Packet. Name: Period:

Transcription

1 Fitness Concepts + Principles Packet Name: Period:

2 Content Pages + Directions 5 Components of Fitness Slides 3-12 FITT Principle Slides Overload Principle Slides Routine Slide 18 DIRECTIONS: Point value is noted on each slide. Use valid resources to locate your answers. This information is your midterm. Packet is due:. Midterm is:. 2

3 5 Components of FItness Definition: These components provide a fairly accurate representation of how fit and healthy the body is as a whole (total or overall fitness). 4 out of the 5 components, are a type in the FITT Principle too! 3

4 Cardiovascular Endurance Cardiovascular endurance is the ability of the heart, lungs, and blood vessels to deliver oxygen to working muscles and tissues. Utilization of oxygen is also a component of this. High Utilization of oxygen will determine a factor for the body's endurance levels. Cardiovascular exercise is also called cardio-respiratory exercise because it also involves the lungs with aerobic exercise. Target Heart rate is used throughout each cardiovascular exercise within the units. The goal is to reach your specific target heart rate throughout each exercise. American College of Sports Medicine suggests 30 minutes of moderate cardio five times per week, or 20 minutes of intense cardio three times per week. Exercise Example: 4

5 Muscular Endurance Muscular Endurance is the ability to sustain using muscular strength and endure repeated muscular contractions for an extended period of time. Muscular endurance is necessary in exercise and when completing heavy tasks, as it allows the muscles to continue for long periods of time without becoming tired. Exercise Example: 5

6 Muscular Strength This refers to the ability of the body to exert a force on physical objects using muscles. The intensity of the recruitment of the muscle fibers and the cross-sectional area of the muscles generated will determine the intensity of the recruitment. Skeletal muscles are known to produce reactive forces and moments at the joints. Strengthening is required at least 2 days out of the week. Recommendations of weight training vary. 3-4 days a week total body. However, if you are training to improve strength it s recommended a boy split 4-5 days a week. Either way, it is also recommended that you do not train more than 2 days in a row, especially if you do total body each time; minutes at a time. Exercise Example: 6

7 Flexibility This refers to the ability of lengthening muscles to a distance of pliability without damage or injury. It also has to do with the degree or range of motion possible around a specific joint. Recommended to be performed a minimum of 3 days a week for 5-10 minutes at a time. For maximum effectiveness you can stretch 5-7 days per week for 5-10 minutes at a time. Exercise Example: 7

8 Body Composition Body composition is what your body is made up of. Things like the percentages of fat, bone, water and muscle. Because muscular tissue takes up less space in our body than fat tissue, our body composition, as well as our weight, determines leanness. Two people of same sex and body weight may look completely different from each other because they have a different body composition. 8

9 Body Composition + Body Mass Index Overall, there are many ways one can calculate their composition. Some are expensive, some are not. Some are easy to do, some are not. Examples: Skin Calipers, Bioelectrical Impedance, Hydrostatic Weighing, DEXA (Dual-Energy X-Ray Absorptiometry), Air-Displacement Plethysmography, and a 3-D Body Scan. Here, we will calculate your BMI... Body Mass Index (BMI) is a person s weight in kilograms divided by the square of height in meters. For children and teens, BMI is age- and sex-specific and is often referred to as BMI-for-age. In children, a high amount of body fat can lead to weight-related diseases and other health issues and being underweight can also put one at risk for health issues. 9

10 Body Mass Index Calculation A high BMI can be an indicator of high body fatness. BMI does not measure body fat directly, but research has shown that BMI is correlated with more direct measures of body fat, such as skinfold thickness measurements, bioelectrical impedance, densitometry (underwater weighing), dual energy x-ray absorptiometry (DXA) and other methods. BMI can be considered an alternative to direct measures of body fat. In general, BMI is an inexpensive and easy-to-perform method of screening for weight categories that may lead to health problems. To find your BMI (Body Mass Index)use the formula below. This will determine the amount of body fat to muscle ratio each individual has: Your Turn: Your Answer: 10

11 BMI Zones Underweight Zone Healthy weight Zone Overweight Zone Obese Zone Extremely obese Zone Less than to to to

12 Body Mass Index (BMI) Calculate your BMI via website: If the website doesn t work, Google Search BMI Calculator What is your BMI? (#), which is in the zone. Do you think that YOUR body matches the zone s description? Yes / NO Why or why not? Does this BMI match the one you did by hand earlier? Yes / No Why do you think that is? 12

13 Apply by Giving Examples Give an exercise example and explain why it fits there, for each of the following. a. Cardiovascular Endurance = b. Muscular Strength = c. Muscular Endurance = d. Flexibility = 13

14 The FITT Principle Definition: An acronym used to outline and monitor a personalized and simply effective exercise program. 14

15 FITT Principle Explain each letter; What is the Word itself, What does it mean, and give an example. F: I: T: T: 15

16 The overload principle Definition: States that an exercise must become more challenging over the course of a training program in order to continue to produce results. If overload is never applied to the body, the body reaches a plateau and will not continue to progress in the specific component of fitness. The overload principle progressively increases the stimulus placed on the body to ensure that progress does not stall. With the stimulus continually becoming more challenging, you are forced to work harder as your body adapts to existing workouts. 16

17 Combining The Overload + The FITT Principle Resistance / Weight Training Cardiovascular Training Frequency Increase the number of workout days Increase the number of workout days Intensity Increase the resistance / weight Increase pace or % of Max. Heart Rate Time Increase time involved in exercise or increased repetitions. Increase time involved in exercise Type Changing the exercise but still working the same area of the body Changing the workout to a different cardio exercise. 17

18 Create a Routine Create a workout routine, for 2 weeks. Apply the concepts, principles, + Constraints in this packet. No sports or any kind are allowed. Make this unique to you! Sunday Monday Tuesday Wednesday Thursday Friday Saturday 18