Fitness Components. Instructions: Define fitness components and give examples. Fitness Components Definition. Examples in Sport

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1 Fitness Components Instructions: Define fitness components and give examples. Fitness Components Definition Cardiovascular Endurance Flexibility Strength Endurance Speed Agility Balance Coordination Power. Kinesthetic awareness Examples in Sport

2 1) What are the Fitness Benefits of Physical activity? a) b) c) d) 2) What are some noticeable changes resulting from physical activity: a) b) c) d) e) f) 3) What are the effects of exercise referred to as systemic effects? Systemic means system wide across all body systems a) b) 4) Evidence shows that regular physical activity and exercise can reduce the risk of many diseases and conditions, as well as having many other health benefits. Physical activity and exercise reduce the risk of diseases and conditions such as: a) b) c) d) e) f) g) h) i) j) k) l) m) 5) Physical activity and exercise can also result in benefits such as: a) g) b) c) d) e) f) h) i) j) k) l) Health 2 Mr. Penner

3 6) Physical activity participation provides children and youth with opportunities for growth and development far beyond the obvious health benefits. What are the benefits of exercise affect the metalemotional health of an individual? Participation in sport, exercise, and physical activity also helps individuals: a) b) c) d) e) f) g) h) Changing our Physical Activity Behaviour Stages of Change: Changing our attitudes and behaviours is a process that occurs over time, and we are all at different stages of readiness to change. The Stages of Change model, as outlined by Prochaska, Norcross, and DiClemente, consists of five stages, which can help determine where individuals are in the process of changing their attitudes and behaviours related, for example, to increasing physical activity: 1. Precontemplation: 2. Contemplation: 3. Preparation/decision: 4. Action: : 5. Maintenance: : Health 3 Mr. Penner

4 Understanding Motivation for Physical Activity Selfregulation (or selfcontrol) is an important concept for understanding why individuals are motivated to exercise or to be physically active. Factors that influence selfcontrol can be organized into two categories: intrinsic motivators and extrinsic motivators. 1) Intrinsic motivation represents. 2) Extrinsic Motivation includes. 3) Please list four examples of intrinsic motivators to exercise: a) b) c) d) 4) Please list four examples of extrinsic motivators to exercise: a) c) b) d) Personal Motivation for Exercise 5) What intrinsic and extrinsic factors motivate you to exercise and to be active? a) c) b) d) Barriers to Physical Activity* 6) What are examples of Personal Barriers to engaging in regular physical activity? a) b) c) d) e) f) g) h) i) j) k) l) m) 7) What are the top three barriers to engaging in physical activity across the adult lifespan are: a) b) c) 8) What are the barriers to engaging in physical activity across the adult lifespan are: a) b) c) d) e) f) g) h) i) 9) What are examples of Environmental Barriers? a) j) k) b) c) Health 4 Mr. Penner

5 RM 4 FM: Motivation for Physical Activity and Exercise/ Working Out Questionnaires* (Continued) Motivation for Exercise/Working Out* People exercise/work out for a variety of reasons. Using the rating scale provided below, please indicate how true each of the following reasons is for why you work out or would like to work out. Rating Scale not at all true somewhat true very true I exercise/work out (or would like to work out) Rating Extrinsically Motivated Example Intrinsically Motivated 1. because I simply enjoy working out because working out is important and beneficial for my health and lifestyle because I would feel bad about myself if I didn t do it because it is fun and interesting because others like me better when I am in shape because I d be afraid of falling too far out of shape if I didn t because it helps my image because it is personally important to me to work out because I feel pressured to work out because I have a strong value for being active and healthy because I find pleasure in discovering and mastering new training techniques because I want others to see me as physically fit 6 3 External Regulation: 5, 7, Introjected Regulation: 3, 6, Identified Regulation: 2, 8, Intrinsic Motivation: 1, 4, Relative Autonomy Index Autonomy index indicates the relative impact of intrinsic and extrinsic factors in your motivation to be active. Negative numbers reflect that you are extrinsically motivated for change; that is, external factors are important in regulating your behaviour. Positive numbers reflect that intrinsic motivation is primarily involved in your behaviour. * Source: Deci, Edward L., and Richard M. Ryan. Exercise SelfRegulation Questionnaires. SelfDetermination Theory: An Approach to Human Motivation and Personality The SelfRegulation Questionnaires < Adapted with permission. M o d u l e B, L e s s o n 4 138

6 Fitness and/or Health Benefit Cardiorespiratory Endurance (CRE) (Aerobic) Strength Endurance F Frequency 3 to 5 times per week 2 or 3 times per week, with rest days in between bouts 2 or 3 times per week, with rest days in between bouts RM 11 FM: FITT Principle Guidelines Variables I T Intensity Time moderate to vigorous intensity (60% to 85% of maximum heart rate) high resistance (sets to maximum capability) low to moderate resistance Flexibility daily slow and controlled movement Body Composition 5 to 7 times per week Anaerobic alternate days 2 or 3 times per week Active Daily Living / Health Rate of Perceived Exertion (RPE) Scale (Modified Borg Scale) 1 Intensity Descriptor combination of intensities 90% of maximum heart rate daily low to moderate intensity minimum of 20 minutes minimum of 20 minutes per session 1 to 3 sets of 6 to 10 repetitions minimum of 20 minutes per session 3 sets of 16 to 20 repetitions 10 to 12 minutes dependent on intensity 2 to 3 minutes per bout 30 to 60 minutes Level of Exertion/Intensity Amount of Effort HeartRate Range* (Age Based) Maximum Heart Rate (MHR) Exertion Descriptor Resting T Type running cycling crosscountry skiing (continuous motion of large muscle group[s]) free weights universal gym tubing body weight free weights universal gym tubing body weight static Exertion Description aerobic anaerobic resistance sprinting jumping gardening walking bowling You are breathing normally. It is very easy to talk. 50% 65% Somewhat Your rate of breathing increases slightly, but it is 2 LIGHT of MHR Light still easy to talk. You notice your breathing. You can still talk fairly 3 Light easily. 4 Medium You are breathing more heavily, but you do not hear yourself breathe. 5 MODERATE 65% 80% Somewhat of MHR Hard You can hear yourself breathe, but can still talk. 6 Medium Hard It is getting difficult to talk. 7 Hard You are breathing heavily. It is difficult to talk. Your breathing is laboured. It is very difficult to 8 Very Hard 80% 100% talk. VIGOROUS 9 of MHR Gruelling It is almost impossible to talk. 10 Maximum You are breathing very heavily. You cannot talk. You may feel pain. M o d u l e B, L e s s o n 6 139