Are you F.I.T.T?

Are you F.I.T.T? What does it mean and how do I get there? Created by Derek Osborne CEP 811

Are You F.I.T.T • The road to physical fitness begins with you. You have participated in the Presidential Physical Fitness Challenge to measure where your fitness level is. In order to improve your fitness, or at least maintain it, you need to know the basics of how fitness is achieved. First, you will take a general knowledge quiz, then learn about the five components of fitness and then the F.I.T.T. principals. Finally, you will have to determine the weak link in a persons activity level or fitness and find the correct solution.

Are You F.I.T.T. • When you answer each question, write down the answer in your journal to be turned in class. • Lets Begin!

QUESTION 1 • Your Health is determined by: Your Family Your Peers The choices YOU make A B C

OOOH SORRY GO BACK AND TRY AGAIN

CORRECT!!!!Lets Move on! LETS MOVE ON

QUESTION 2 • How does a person become physically fit? It just happens naturally By doing what people tell me to do By choosing to eat right and be physically active A B C

CORRECT!!!! LETS MOVE ON

Physical Activity vs. Physical Fitness • The fist step in achieving physical fitness is to know the difference between physical activity and physical fitness Vs.

Physical Activity is simply moving your body. Examples: Walking Vacuuming Laundry Doing the dishes Washing the car Going to work Exercise is physical activity that is specifically to improve or maintain physical fitness. Examples: Jogging Sit-ups Push-ups Bike riding Sports Aerobics Swimming Physical Activity

Physical Fitness • Physical Fitness is a way of measuring how well the body can perform moderate to vigorous levels of physical activity without becoming overly tired.

Physical Activity vs. Physical Fitness • So, physical activity is the activities you participate in, daily activities or exercise. Physical fitness is a level of health a person is trying to achieve to improve and extend their daily life. • You should try to be physically active all 7 days of the week.

QUESTION 3 • The F.I.T.T. acronym is a system that: Helps a person get the most out of their exercise Helps a person eat more nutritious food Encourages a person to become more healthy A B C

F.I.T.T. Principal • The underlying process of obtaining and maintaining physical fitness is the F.I.T.T. principal. Click on a letter below to begin exploring the F.I.T.T principals. • Click Here when you are ready to move on. F I T T

F = Frequency • Frequency is how often you do physical activities in a week.

I = Intensity • Intensity is how hard you are working while performing the activity.

T = Type • Type is what type of activity you are performing.

T = Time • Time is how long you do the activity for.

F.I.T.T. Applications • The F.I.T.T. principal has different applications for different types of exercises. • We will learn about the specific applications of F.I.T.T. in the: After a quick quiz, we will learn about: Five Components of Fitness

QUESTION 4 • Physical Activity is ______ and Physical Fitness is _______? Cardiovascular, body type activities, levels of health Jumping, determined by a doctor A B C

QUESTION 5 • F.I.T.T. Stands for? frequency, intensity, tape, time Frequency, intensity, type, time Fast, intensity, type, time Frequency, integrating, type, time A B C D

The Five Components of Fitness • In order to improve or maintain fitness, a person must monitor the current levels of fitness in five areas of the body, they are: • Cardiovascular Endurance • Muscular Strength • Muscular Endurance • Muscular Flexibility • Body Composition

Cardiovascular Endurance • Cardiovascular endurance is the ability of the heart and lungs to deliver oxygen to the muscles and cells. • The better shape your cardiovascular system is in, the more oxygenated blood can be carried and delivered, thus resulting in the ability to do more prolonged exercise.

Cardiovascular Endurance Health benefits of good cardiovascular endurance are: • Body recovers quicker from exercise • Decreases resting heart rate • Decreases blood pressure • Decreases workload on the heart • Reduced risk of heart disease • Prevention of hypertension • Easier everyday functioning

Cardiovascular Endurance Examples of Cardiovascular endurance exercises: • Jogging • Dancing • Swimming • Interval Training • Backpacking • Aerobics • Soccer • Racquetball • Cross-country skiing Or in other word, any physical activity that gets your heart pumping for an extended period of time will improve your cardiovascular endurance.

Cardiovascular Endurance • F.I.T.T. Application • Frequency • You should do aerobic exercises 3-5 days a week. (ACSM 2006) • Intensity • The aerobic activities you select should be between 60 and 80 percent of your target heart rate. • Find your target heart rate here: • Type • Any activity where your heart rate is elevated for the length of the activity • Time • 30 minutes HR

Cardiovascular Endurance • Target Heart Rate • Close your eyes for 1 minute and take your pulse for 1 minute, this is your resting heart rate • 220 – Your age = Max Heart Rate • HRmax – HRrest = HRR • Complete this formula • Target Heart Rate=HRR X Percent intensity(.6 and .8)+HRrest The two numbers represent your training zone for gaining cardiovascular fitness.

Cardiovascular Endurance • Example: Age 18 • HRrest = 65 • 220-18=202 HRmax • HRR 202-65=137 HRR • 137 X .6 + 65 = 147 BPM • 137 X .8 + 65 = 174 BPM • This persons heart rate should be between these two numbers while doing aerobic exercise.

QUESTION 6 • The recommended amount of cardiovascular exercise is: 20 minutes 25 minutes 30 minutes 45 minutes A B C D

QUESTION 7 • Your target heart rate should be between _____% and _____% of your HRR 70 and 90 60 and 70 60 and 80 60 and 90 A B C D

Muscular Strength is the ability of the muscles to exert force against a resistance. Muscular Endurance is the ability of the muscles to exert for against a resistance repeatedly. Muscular Strength and Endurance

Muscular Strength and Endurance • Benefits • Sports skills -Carrying items • Climbing stairs - Lifting items • Good posture -Proper body alignment • Good muscular strength and endurance makes everyday activities easier Two specific types of workouts develop either strength or endurance in the muscles

Muscular Strength and Endurance • Basic terms • Weight: The amount of resistance • Repetition (rep): One complete movement of the weight • Set: Amount of reps to complete before resting.

Increasing Muscular Strength: High amount of weight and small amount of reps. example: Bench-press 3 sets 225 lbs 3 reps each Increasing Muscular Endurance: Lower amount of weight and high amount of reps. Example Bench-press 3 sets 135 lbs 10 reps each Muscular Strength and Endurance

Examples Push-ups Sit-ups Squats Shoulder raises Bench press Lunges Curls Rows Triceps extension Plyometrics Dead lift Cleans Calf raises Dips Squat Thrusts Leg lifts Muscular Strength and Endurance

Muscular Strength and Endurance • F.I.T.T. Application • Frequency: You should work out muscle groups on 2 to 3 nonconsecutive days a week. (ACSM 2006) • Example: Upper body one day, lower body the next. • Intensity: Typical programs will recommend 2-4 sets for 8-12 reps each (ACSM 2006) • Depending on whether you are going for strength or endurance, you can modify the sets and reps. • Type: Select enough exercises so that all of the major muscle groups are being worked. (ACSM 2006) • Time: A moderate duration to maximize the contraction of the muscles should be allowed. (ACSM 2006)

QUESTION 8 • Sets and Reps for the development of muscular endurance should be: high reps, low weight high weight, low reps medium weight, high reps high weight, high reps A B C D

Are you F.I.T.T?

Are you F.I.T.T?

Presentation Transcript