160 likes | 634 Views
Health-Related Fitness and the FITT Formula. Developing and Maintaining Health-Related Fitness. H.R.F.- Ability of the heart, lungs, muscles and joints to function at optimal capacity. FITT Formula. Frequency - how often a person performs physical activity
E N D
Developing and Maintaining Health-Related Fitness • H.R.F.- Ability of the heart, lungs, muscles and joints to function at optimal capacity.
FITT Formula • Frequency- how often a person performs physical activity • Intensity- how hard a person performs physical activities • Time- how long a person performs physical activities • Type- the kind of physical activities that a person performs to develop a fitness component or obtain a specific benefit
Cardiorespiratory Endurance • Ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity • Improves metabolic rate, immune system, prevents against cancer, psychological well-being • Maintaining • Measuring
Cardiorespiratory Endurance • Frequency- 3-5 days a week, more can stress immune system • Intensity- T.H.R.- about 75% of the individuals maximum heart rate • Time- time depends on intensity. • Type- aerobic
Muscular Strength & Endurance • Maximum amount of force a muscle can produce in a single effort. Continuing without fatigue. • Posture, reduce injuries, improve self image, keep bones dense and strong, • Maintaining • Measuring
Muscular Strength & Endurance • Frequency- use weights 2-4 days a week. Day of rest between workouts • Intensity- Begin with weight that can be moved easily for 8-12 times. Add more until 3 sets of ten to twelve reps can be done. • Time- 8-12 reps. At least 1 set of each exercise. 3 sets for maximum benefits. • Type- depends on what the individual wants to accomplish
Flexibility • Ability to bend and move the joints through the full range of motion. • Quality of life, prevent and relieve arthritis, improves performance • Measuring
Flexibility • Frequency- 2-3 times a week as part of a cool down for weight training • Intensity- 15-30 seconds. Between each stretch there should be 30-60 seconds. Repeated 3-5 times • Time- 15-30 minutes • Type- Static, ballistic stretching
Healthful Body Composition • High ratio of lean tissue to fat tissue in the body. • Reduce risk of obesity, coronary heart disease, diabetes, high blood pressure, stroke, self-image • Measuring
Healthful Body Composition • Frequency- Physical activity 3-5 days/week • Intensity- Perform P.A. at target heart rate • Time- Depends on intensity. • Aerobic activities