Fitness Principles <ul><li>F requency </li></ul><ul><li>How often do you exercise? </li></ul><ul><li>I ntensity </li></ul>...
<ul><li>The Car Analogy </li></ul><ul><li>You must check your pulse regularly to know what  </li></ul><ul><li>heart zone y...
Fitness Principles <ul><li>What type of exercise do you enjoy? </li></ul><ul><li>You need to do a variety of exercise each...
Fitness Principles <ul><li>The 5 Components of Fitness: </li></ul><ul><li>cardiovascular endurance </li></ul><ul><li>muscu...
Fitness Principles <ul><li>Cardiovascular Endurance: </li></ul><ul><li>Your heart’s ability to keep your body moving effic...
Fitness Principles <ul><li>Muscular Strength : </li></ul><ul><li>The amount of force a muscle can exert or resist for a br...
Fitness Principles <ul><li>Muscular Endurance : </li></ul><ul><li>The ability of muscles to sustain repeated contractions ...
Fitness Principles <ul><li>A good rule to remember about muscular strength and endurance: </li></ul><ul><li>Stretch the st...
Fitness Principles <ul><li>Relatively Strong Muscles: </li></ul><ul><li>Quadriceps & Hip Flexors (thigh & hip) </li></ul><...
Fitness Principles <ul><li>Relatively Weak Muscles: </li></ul><ul><li>Rectus Abdominus (abdominals) </li></ul><ul><li>Erec...
Fitness Principles <ul><li>Flexibility : </li></ul><ul><li>The range of motion possible around a joint. </li></ul><ul><li>...
Fitness Principles <ul><li>Stretching Basics: </li></ul><ul><li>NEVER do  ballistic  stretching…   NO bouncing or jerking!...
Fitness Principles <ul><li>Body Composition : </li></ul><ul><li>Percentage of body fat is a better indicator of fitness th...
Fitness Principles <ul><li>What components of fitness do our fitness tests measure?   </li></ul>
 
Fitness Principles <ul><li>Click here to see what our Health textbook has to say about this. </li></ul>
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Fitness principles

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Fit Principals for Health fitness instruction

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Fitness principles

  1. 1. Fitness Principles <ul><li>F requency </li></ul><ul><li>How often do you exercise? </li></ul><ul><li>I ntensity </li></ul><ul><li>How hard are you working? </li></ul><ul><li>What heart zone are you in? </li></ul><ul><li>T ime </li></ul><ul><li>How long do you exercise ? </li></ul><ul><li>T ype </li></ul><ul><li>What kind of exercise? </li></ul>
  2. 2. <ul><li>The Car Analogy </li></ul><ul><li>You must check your pulse regularly to know what </li></ul><ul><li>heart zone you are working in! </li></ul>A beautiful looking car with a broken down engine is worthless ! Your heart is your body’s engine. You need to take care of it which means eating right, getting regular exercise, and staying out of the RED ZONE!
  3. 3. Fitness Principles <ul><li>What type of exercise do you enjoy? </li></ul><ul><li>You need to do a variety of exercise each day to maintain good health. </li></ul><ul><li>You need to know what heart zone you are working in! </li></ul>
  4. 4. Fitness Principles <ul><li>The 5 Components of Fitness: </li></ul><ul><li>cardiovascular endurance </li></ul><ul><li>muscular strength </li></ul><ul><li>muscular endurance </li></ul><ul><li>flexibility </li></ul><ul><li>body composition </li></ul>
  5. 5. Fitness Principles <ul><li>Cardiovascular Endurance: </li></ul><ul><li>Your heart’s ability to keep your body moving efficiently. </li></ul><ul><li>Most important to your health! </li></ul><ul><li>Remember the car analogy? </li></ul>
  6. 6. Fitness Principles <ul><li>Muscular Strength : </li></ul><ul><li>The amount of force a muscle can exert or resist for a brief period of time. </li></ul><ul><li>allows you to pick up heavy objects </li></ul>
  7. 7. Fitness Principles <ul><li>Muscular Endurance : </li></ul><ul><li>The ability of muscles to sustain repeated contractions or apply sustained force against a fixed object. </li></ul><ul><li>Allows you to pick up ten boxes one after the other </li></ul><ul><li>Push-ups, sit-ups, raking leaves, and shoveling snow </li></ul><ul><li>all require muscular endurance </li></ul>
  8. 8. Fitness Principles <ul><li>A good rule to remember about muscular strength and endurance: </li></ul><ul><li>Stretch the strong muscles! </li></ul><ul><li>Strengthen the weak ones! </li></ul>
  9. 9. Fitness Principles <ul><li>Relatively Strong Muscles: </li></ul><ul><li>Quadriceps & Hip Flexors (thigh & hip) </li></ul><ul><li>Adductors (inner thigh) </li></ul><ul><li>Gastrocnemius (calves) </li></ul><ul><li>Pectoralis Group (chest) </li></ul><ul><li>Biceps (upper arm) </li></ul>
  10. 10. Fitness Principles <ul><li>Relatively Weak Muscles: </li></ul><ul><li>Rectus Abdominus (abdominals) </li></ul><ul><li>Erector Spinae (low back) </li></ul><ul><li>Hamstrings (back of thigh) </li></ul><ul><li>Abductor (outer thigh) </li></ul><ul><li>Rhomboids (back) </li></ul><ul><li>Triceps ( Back of upper arms) </li></ul>
  11. 11. Fitness Principles <ul><li>Flexibility : </li></ul><ul><li>The range of motion possible around a joint. </li></ul><ul><li>Why Stretch? </li></ul><ul><li>to maintain or increase range of movement </li></ul><ul><li>to help prevent muscle soreness </li></ul><ul><li>to prevent injuries </li></ul><ul><li>It is possible to be too flexible… ankle sprains etc. </li></ul>
  12. 12. Fitness Principles <ul><li>Stretching Basics: </li></ul><ul><li>NEVER do ballistic stretching… NO bouncing or jerking! </li></ul><ul><li>Static stretching which involves slow and steady stretching until tension is felt is the only safe way to stretch! </li></ul><ul><li>Avoid extreme hyperextension of the spine </li></ul><ul><ul><li>(arching the back) </li></ul></ul><ul><li>Avoid locking any joint </li></ul><ul><li>Never force a movement (listen to your body) </li></ul><ul><li>Avoid forward flexion of your spine </li></ul><ul><ul><li>(bending forward from waist) </li></ul></ul>
  13. 13. Fitness Principles <ul><li>Body Composition : </li></ul><ul><li>Percentage of body fat is a better indicator of fitness than weight. </li></ul><ul><li>Skin Fold test with calipers </li></ul><ul><li>BMI (Body Mass Index) </li></ul><ul><li>Underwater weighing (most accurate) </li></ul>
  14. 14. Fitness Principles <ul><li>What components of fitness do our fitness tests measure? </li></ul>
  15. 16. Fitness Principles <ul><li>Click here to see what our Health textbook has to say about this. </li></ul>

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