Physical fitness study guide
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Physical Fitness Study Guide. F.I.T.T Principle (as it relates to cardiorepiratory fitness). Frequency Intensity Time Type. Frequency. How often you exercise. 2 days per week is not enough to increase cardio respiratory fitness level. 4 days per week is minimum. Intensity.

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Physical Fitness Study Guide

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Physical fitness study guide

Physical Fitness Study Guide


F i t t principle as it relates to cardiorepiratory fitness

F.I.T.T Principle(as it relates to cardiorepiratory fitness)

  • Frequency

  • Intensity

  • Time

  • Type


Frequency

Frequency

  • How often you exercise.

  • 2 days per week is not enough to increase cardio respiratory fitness level.

  • 4 days per week is minimum.


Intensity

Intensity

  • How hard a person performs physical activity.

  • For cardiorespiratory fitness you must work within your TARGET HEART RATE ZONE.

  • You can measure your intensity by using a Polar Heart Monitor or by taking your pulse during or immediately after exercise.


Physical fitness study guide

Time

  • Refers to the duration (length of time) you exercise.

  • To build cardio-respiratory fitness you need to be active continuously for a minimum of 20 minutes.


Physical fitness study guide

Type

  • Refers to what exercises you engage in.

  • They must be aerobic in nature (i.e. running, swimming, cycling).

    • Stretching or weightlifting would not be aerobic exercise.


F i t t principle as it relates to resistance training

F.I.T.T Principle(as it relates to RESISTANCE TRAINING)


Frequency1

Frequency

  • Two to three days per week per muscle group gives the best results.

  • Examples might be:

    • Whole body (M-W-F),

    • Split Routine (M-T-Th-F)


Intensity1

Intensity

  • Intensity is relative to the amount of weight a person can lift.

  • For muscular strength one should use 90% - 75% of their maximum.

  • For muscular endurance one should use 65% - 50% of their maximum.


Physical fitness study guide

Time

  • To increase muscle strength the muscle must work to failure.

  • The muscle should work at least 60 to 120 seconds.

  • For muscle strength lift 2-4 sets of 5 - 8 reps.

  • For muscle endurance lift 1-3 sets of 12-15 reps.


Physical fitness study guide

Type

  • Any exercise that has resistance.

    • Free weight (Squats)

    • Weight machines (Leg Press)

    • Body weight (Pull-ups)

    • Stretch cords

    • Medicine balls


Five components of health related physical fitness

Five Components ofHealth Related Physical Fitness

  • Muscular strength

  • Muscular endurance

  • Flexibility

  • Cardiorespiratory Endurance

  • Body Composition


1 muscular strength

1. Muscular Strength

  • The amount of force a muscle can produce.


2 muscular endurance

2. Muscular Endurance

  • The ability to contract the muscles many times without tiring or to hold one contraction for a long time.


3 flexibility

3. Flexibility

  • The ability to move the joints through a full range of motion.


4 cardiorespiratory endurance

4. Cardiorespiratory Endurance

  • The ability to sustain vigorous activity that requires oxygen intake for extended periods of time.


5 body composition

5. Body Composition

  • The percentage of lean to fat tissue in the body.


Four types of exercise

Four Types of Exercise

  • Isotonic

  • Isometric

  • Aerobics

  • Anaerobics


1 isotonic

1. Isotonic

  • Dynamic exercises in which the muscles contract and body parts move.

  • Weight lifting, jumping jacks, push ups, all plyometrics.


2 isometric

2. Isometric

  • Static exercises in which muscles contract but body parts don’t move.

  • Flexed arm hand, wall sit


4 aerobic activities

4. Aerobic Activities

  • Continual muscle contraction in which oxygen is needed for energy.

  • Jogging, cycling, swimming


5 anaerobic activities

5. Anaerobic Activities

  • Muscle contraction done in short, fast bursts in which the heart cannot supply oxygen as fast as muscles use it.

  • Sprints


Benefits of exercise

Benefits of Exercise

  • Regular moderate activity within your target heart rate range will maintain sufficient health fitness.

  • Moderate activity most days of the week will reduce the risk of diseases linked to inactive lifestyle.

    • Obesity, diabetes, heart disease

  • Vigorous exercise will increase fitness.


  • Benefits of exercise1

    Benefits of Exercise

    • Exercising within the target heart rate range increases the strength of the heart. The stronger the heart the lower the resting heart rate.

    • Exercising increases the pulse rate which means more oxygen is being delivered to active tissues.

    • Exercising burns calories. The more one exercises the more calories are used, the easier to maintain body weight.


    Training vocabulary

    Training Vocabulary

    • Resting Heart Rate:

      • The number of heart beats during a period of inactivity.

      • Best taken first thing in the morning.

    • Target Heart Rate Range:

      • Range of heartbeats per minute that maintains or builds fitness.


    Training vocabulary1

    Training Vocabulary

    • Circuit Training:

      • Combines free weights and resistance machines to work different muscle groups at each station.

      • It is a varied program of conditioning or strength exercises.

    • VO2 Max:

      • The ability of the heart to move oxygen to your cells. It is the best indicator of cardio respiratory fitness.

    VO2 MAX TEST


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