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Benefits of Fitness

Benefits of Fitness. Ms. Denlinger & Mr. Kuntz Van Buren Middle School Physical Education 2011-2012 2012-2013. F ive (5) Components of Physical Fitness. BODY COMPOSITION CARDIOVASCULAR ENDURANCE FLEXIBILITY MUSCLE STRENGTH MUSCLE ENDURANCE. Six (6) Skill Components.

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Benefits of Fitness

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  1. Benefits of Fitness • Ms. Denlinger & Mr. Kuntz • Van Buren Middle School Physical Education • 2011-2012 • 2012-2013

  2. Five (5) Components of Physical Fitness • BODY COMPOSITION • CARDIOVASCULAR ENDURANCE • FLEXIBILITY • MUSCLE STRENGTH • MUSCLE ENDURANCE

  3. Six(6) Skill Components • Agility is the ability to rapidly change the body position with speed and accuracy. • Balance is maintaining equilibrium while stationary (Static) or moving (Dynamic). • Coordination is the ability to perform motor tasks smoothly and accurately. • Power is the combination of strength and speed. • Reaction Time is the time elapsed between stimulation and the beginning of movement. • Speed is the ability to perform a movement within a short period of time.

  4. Body Composition • Comparison of fat mass to lean mass • Fat Mass = stored potential energy • Lean Mass = Bones, Muscle, Connective tissue,Organs, Blood & Vessels, Body Fluids, skin • Body Mass Index (BMI) • is the current medical indicator

  5. BODY MASS INDEX(BMI) • Relationship of height and weight in terms of a ratio • Formula: BMI = kg/m2 • weight (kilograms) divided by height (meters) squared • Alternative • BMI = Wt (lbs) / Ht (in)2 * 703

  6. Classifications • Underweight = 10% under normal weight. • Overweight = 10% over normal weight. • Obese = 20% or more over normal weight.

  7. Adult BMI Chart

  8. Using the Chart

  9. CARDIOVASCULAR ENDURANCE • Cardi = heart • Vascular = vessels (blood vessels) • Endurance = Endure = Over Time • Aerobic = with oxygen • Anaerobic = without oxygen

  10. Benefits of CVE • 1. Improved heart functions • 2. Helps to control blood pressure • 3. Reduced chance of heart disease • 4. Reduced body fat • 5. Improved quality of sleep • 6. Feelings of relaxation • 7. Firmer muscle tone • 8. Increased feeling of accomplishment • 9. Reduced anxiety • 10. Better performance exercise tests

  11. FLEXIBILITY • Definition: Ability to move a joint through full range of motion (ROM) • Benefits • 1. Reduced risk of injury • 2. Decreased aches and pains • 3. Improved athletic performance • 4. Makes you feel good • 5. Allows your body to move easily and freely

  12. MUSCLE STRENGTH • The one-time use of a maximum force with a muscle. • One Repetition Max • Single Effort • Muscle Failure or Fatigue

  13. MUSCLE ENDURANCEBenefits • Weight control - Increased metabolic rate • (burns more energy all the time) • Improved appearance • Increased feeling of accomplishment • Increased energy level • Improved athletic performance - Increased motor performance • Injury prevention • Decrease in cholesterol • Better bone strength/bone density

  14. PRINCIPLES of TRAINING • Overload • Progression • Specificity • FITT

  15. OVERLOAD • Work at an intensity level that challenges you beyond your normal everyday situation • Increasing the load on your system from workout plateau by 5% • A part of Intensity

  16. PROGRESSION • The stepwise overloading during the course of the training program over time plateau overload plateau overload plateau overload

  17. SPECIFICITY • Training specifically in the areas or type of activity you want to improve

  18. F.I.T.T. • F = Frequency (how often you exercise) • I = Intensity (how hard you are working when exercising) • T = Time (how long is spent exercising?) • T = Type (what type of exercise is being done?)

  19. Maximum Heart Rate • Formula that sets a top or maximal heart rate (beats per minute) • MHR = 220 - age • Basis for determining a training or target heart rate

  20. Training or TargetHeart Rate • 55% - 90% MHR • Examples: • Beginner level = .55 * MHR • Intermediate level = .70 * MHR • Advance level = .90 * MHR

  21. Cardiovascular FITT Guidelines • Frequency: 3-5 times a week • Intensity: 55-90% of maximal heart rate • Time: 20-60 minutes per session • Type: walking, jogging, running, bicycling, swimming, stair climbing, dancing are but a few examples

  22. Strength Training FITT Guidelines • Frequency: 2-3 sessions per week • Intensity: perform each set/repetitions until muscle failure or near muscle fatigue • Time: 1-3 sets of 8-20 repetitions per set • Type: weight lifting, functional training (sit-ups, pushups, pull-ups, squats, lunges, etc), or resistance bands

  23. The END • Unless there are questions????????

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