Components of Fitness

1. Components of Fitness

2. The Health Triangle Physical • PHYSICAL HEALTH – Anything to do with your BODY • EMOTIONAL HEALTH – Anything to do with YOURSELF • SOCIAL HEALTH – Anything to do with OTHERS • INTELLECTUAL HEALTH – Anything to do with UNDERSTANDING Intellectual Emotional Social It is a BALANCE of all areas of the health triangle that makes a person TOTALLY FIT A decision on one side of the triangle affects all other sides

3. Health Benefits of Active Living • Healthy Active Living is: the integration of active living into a person’s daily life • Healthy Living is: a way of life in which health enhancement and disease prevention are integrated into daily life • Active Living is: a way of life in which physical activity is valued and integrated into daily living • Physical Fitness is: the ability of the entire body to function efficiently. Divided into health-related fitness and skill-related fitness

4. Helps manage stress Maintains a healthy body weight Decreased risk of non-insulin dependant diabetes Health Benefits of Active Living Decreased risk of obesity Contributes +vely to perceived quality of life Decreased risk of osteoporosis Better self-esteem and self-confidence Decreased risk of coronary heart disease

5. PHYSICAL SOCIAL Meeting people Making friends Talking Listening Cooperating Having fun Laughing Helping others Being included Mental/Emotional • Coordination • Muscular strength • Muscular Endurance • Flexibility • Weight management • Aerobic Endurance • Speed • Balance • Agility • Feeling good • Learning new things • Problem-solving • Relaxing • Building confidence • Relieving stress

6. Homework: • Interview 2 adults to find out about the kinds of sports or activities they enjoy. • Ask what benefits they gain from taking part in these activities. • Also ask how they keep a positive attitude toward continuing with the activity on a regular basis • Now answer the same questions for yourself. Record these in your workbook.

7. PHYSICAL FITNESS Components of Health Related Fitness • Cardiorespiratory – the efficiency of the heart, lungs and blood vessels to supply the muscles with oxygen and remove waste products • Aerobic Fitness – the body supplies energy with oxygen for exercise of a longer duration • Anaerobic Fitness – the body supplies energy without oxygen for short-term, high-energy demand exercises • Muscular Endurance – the ability of muscles to sustain or repeat muscle contractions • Muscle Strength – the maximum force that a muscle can exert when making a single contraction • Flexibility – the range of motion of movement possible at a particular joint or series of joints • Body Composition – the ratio of fat to muscle, bone and other tissue that make up the body

8. SKILL RELATED FITNESS • Agility – the ability to change directions quickly • Balance – the ability to keep the body in a stable position while in motion or standing still • Coordination – the ability to use your senses and body parts (hand-eye) • Power – the ability to do a strength activity quickly • Reaction time – refers to the time it takes for the brain to receive and send messages

9. Target Heart Rate • To receive cardiorespiratory benefit from your exercise, your heart rate must be in a specific range. (the following is based on a 14 year old) • MAXIMUM HEART RATE (220 – age) = 206 • Talk Test – if you cannot talk you are working too hard Upper target zone Maximum HR x .85 = 206 x .85 = 175 • Breath Test – if you cannot hear yourself breathing, you are not working hard enough Lower target zone Maximum HR x .75 = 206 x.75 = 144 • A 14 year olds Target Heart Rate Zone is between: 144 and 175 beats per minute • If I took a 10 second pulse count for my target heart rate, it would be: 24 – 29 beats for the 10 second count

10. GOAL SETTING What is a goal? • Almost anything that you desire or want can be a goal, i.e. getting better grades, saving money for an item you want, etc. • Goals serve as a guide for what you do, and give you something to work toward • Personal goals help you do your best • Goals help you take control of your life What are long-term goals? • These may be achieved over a longer time period. E.g. university, owning a home etc. • Long-term goals are achieved by using short term goals

11. What are short term goals? • These can be achieved in a few days, weeks or months and help you work toward a long term goal, e.g. studying to get a good grade on a test, earning money at a job • Goal setting is like a ladder: The top rung is your long term goal and each step of the ladder that helps you get there is a short term goal. • To be effective, goals must be SMART!

12. SMART GOALS • SPECIFIC - is it clear? Be sure you clarify exactly what you want to accomplish • MEASURABLE – how will you know when you get there? Be sure about your starting point and ending point so that you can see progress • ATTAINABLE – is it possible? Do not set something that you know you cannot achieve • REALISTIC – is it probable or likely? Don’t make it too easy or you will lose interest or too hard and become discouraged • TIMEFRAMED - what are the timelines? You must set a deadline to complete the goal, this promotes commitment and helps you pace yourself

13. ACTION PLAN – Goal setting steps • Identify a goal – goals are personal, other people cannot make goals for you. • Believe in yourself – do not say you CAN’T do something • Analyze where you are now • Develop your goal (SMART) • Identify the knowledge/skills that you need (how to do it) • Make a plan of action • Establish time lines • Identify challenges or barriers to success • Identify ways and people to help you overcome these • Monitor your progress • Get back on track if you are losing sight of your goal (readjust)