Concepts of Health and Fitness

Review for CBA’S

FITT Principle

F= Frequency: Number of workouts per week

I= Intensity: How hard you workout (determined by your heart rate)

T=Time: How long the workout was for the week

T= Type: The type of activity you do

Aerobic vs. Anaerobic

AEROBIC:- “With” oxygen- Done for long amounts of time- Increases heart rate … target

heart rate zone- Strengthen heart

ANAEROBIC:- “Without” oxygen- Done for short amounts of time

at a high intensity

Benefits of Aerobic activity to Lifelong Fitness Healthy Cardiorespiratory system Lowered heart rate (includes resting,

exercise, recovery) Strong healthy heart Increased lung capacity Relieves stress Helps maintain a healthy weight Longer life Confidence

What are the 5 Components of Fitness?

1. Cardio Respiratory Endurance

2. Muscular Endurance

3. Muscular Strength

4. Flexibility

5. Body Composition

Cardio Respiratory Endurance

- Ability of heart and lungs to use and send fuel and oxygen to the body’s tissues

- Long periods of moderately to vigorous activity

- Heart rate stays up!

Muscular Endurance

Ability of muscles to perform physical tasks over a period of time without becoming fatigued.

What are your abdominals?

Muscular Strength

Amount of force a muscle can exert

Being able to lift a large quantity a small number of times

Flexibility

Ability to move joints through a full range of motion

Body Composition

Comparison of lean muscle mass and body fat percentage

What are the FOUR stages of exercise?

Warm-up Reduces chance of injury Loosens up muscles Prepares body for exercise Improves the range of motion***Warm-ups are specific for different activities!

Stretching Be sure to hold stretches for a long period of time!

Workout/Physical Activity Longest exercise stage

Cool-Down prevents soreness Keeps the blood flowing thru the body which

prevents dizziness or lightheadedness

The Respiratory System

Your heart and lungs work as a team to deliver oxygen to the working muscles.

The lungs are a main component of the respiratory system

How do they work together???

How is oxygen delivered to your muscles?

Lungs

Heart

Arteries

Working

Muscles

Health-Related Standards

Show individuals where they should be for the 5 components of fitness.

Percentiles – show individuals where they are in comparison to others.High percentile is good!Low percentile shows a need for

improvement!

For Example …

The following are mile times for 3 students:1. Gary 6:582. Russ 8:373. Lance 10:14The minimum health-related standard for the

mile is 7:41.

Who meets standard??? GARY

What component do Russ and Lance need to improve???

CARDIORESPIRATORY ENDURANCE

Benefits of Physical Activity for Lifelong Health?

Longer life Reduce risk of health-related

diseases Reduced stress Better sleep Lower resting heart rate Better social relations

SMART

S: specific M: measurable A: attainable/achievable R: realistic T: timeline

What will be your next SMART goal? Be ready………..

Semester 1 Health & Fitness Quiz

Be ready and study!

Dates are: Tuesday January 20th &

Wednesday January 21st

Good luck!