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Complete Guide to Fitness and Training Principles

Explore the significant benefits of fitness, covering components of physical fitness, body composition, cardiovascular endurance, flexibility, muscle strength, muscle endurance, and skill components. Learn about body mass index (BMI), cardiovascular health benefits, muscle strength and endurance advantages, and principles of training such as overload, progression, and specificity. Understand the importance of maximum heart rate, target heart rate, as well as guidelines for cardiovascular and strength training. Gain insights into improving overall health, performance, and body composition through informed fitness practices.

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Complete Guide to Fitness and Training Principles

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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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