Fitness

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Fitness
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FITNESS

• The ability to handle the physical work and play
  of everyday life without becoming tired.

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5 Components of Fitness

• Cardiovascular Endurance
• Muscle Strength
• Muscle Endurance
• Flexibility
• Body Composition

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Cardiovascular Endurance

• Ability to continue strenuous activity that
  stresses the heart and respiratory systems for a
  long period of time.

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Muscle Strength

• Ability to do a task
• Lifting
• Controlling your own weight
• Can improve by
• Adding weight when working out
• Adding Resistance

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Muscle Endurance

• This is the bodys ability to repeatedly exert
  muscles for a long period without fatigue.
• Gained over time
• Repetition

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Flexibility

• Elasticity of Muscles
• Range of motion in the joints and muscles
• Stretching

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Body Composition

• The percentage of muscle, fat, bone, and other
  tissues that make up body weight.

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BMI

• Body Mass Index
• Calculates body fatness
• Formula weight (lb) / height (in)2 x 703

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Weight status category Percentile range
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BMI Calculator
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• Click on this webpage link to calculate your own
  BMI.

http//kidshealth.org/parent/food/weight/bmi_chart
s.html
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F.I.T.T.
Use FITT to determine how effective exercising is
for you.
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Frequency

• How many times you do an activity
• Recommended
• Everyday

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Intensity

• Level at which you exercise
• Determine level by using your
• Target Heart Rate Zone

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Type

• What kind of exercises you do.
• Choose an exercise that
• involves as much muscle mass as possible.
• Increases Heart Rate
• Increases Breathing Rate

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Time

• Length of time that you exercise
• Should Add up to 30 minutes
• Longer is more beneficial to your health

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Tips to keep fit

• Make changes slowly
• Stretch daily
• Vary activities
• Eat well balanced diet
• Proper equipment
• Plenty of fluids
• Listen to your body

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• Some examples of activities that create a
  constant heart rate response includeWalking,
  Running, Cycling, Swimming, Rowing, Hiking, Cross
  Country Skiing
• Some examples of activities that produce varying
  intensity (intermittent training)
  includeHandball, Racquetball, Volleyball,
  Tennis, Soccer, Squash, Circuit Weight Training

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Physical Activity

• Any kind of movement that causes your body to use
  energy

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Exercise

• Physical activity that is planned, structured,
  and repetitive and that improves or maintains
  personal fitness.

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Benefits of physical activity
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Guidelines toward a Personal Fitness Program
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Create Fitness Goals

• Have specific goals
• Gives you something to focus on
• Keeps you on track

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Work Out Safely

• Stretching
• Dress appropriately
• Choose the best location
• Treat injuries

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Remember RICE when treating injuries
Rest Ice Compression Elevation

• R
• I
• C
• E

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Make a Schedule

• Make a chart or write on a calendar to remind you
  of your activities you have planned.

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Keep the elements of a good workout in mind

• Warm-Up
• Stretch
• 20-30 minutes of moderate to vigorous physical
  activity
• Cool-Down/Stretch

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Take charge of your Physical Health by making
small changes
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physical activity does not have to be a chore

• Can be fun things
• Sports with friends/family