Health-Related Fitness Components And Principles & The Physical Best Activities

Lifetime Fitness Lifetime Fitness EducationEducation

Fitness Defined

(Health-Related) Physical Fitness (Health-Related) Physical Fitness

Measure of a personMeasure of a person’’s ability to perform s ability to perform physical activities requiring:physical activities requiring:EnduranceEnduranceStrengthStrengthFlexibilityFlexibility

The Fitness Process(FITNESSGRAM Test Administration Manual, 3rd ed)

1.1. Instruction-ConceptsInstruction-Concepts

2.2. Student ParticipationStudent Participation

3.3. Instruction-TestsInstruction-Tests

4.4. Assessment-FitnessAssessment-Fitness

5.5. Planning ProgramPlanning Program

6.6. Tracking ActivityTracking Activity

7.7. ReassessmentReassessment

8.8. RevisionRevision

Physical Fitness Includes

Skill-Related Skill-Related FitnessFitness

Health-Related Health-Related FitnessFitness

Skill-Related Fitness Components

AgilityAgility BalanceBalance CoordinationCoordination PowerPower Reaction timeReaction time SpeedSpeed

Health-Related Fitness Components

Aerobic FitnessAerobic Fitness Muscular Strength Muscular Strength

and Enduranceand Endurance FlexibilityFlexibility Body CompositionBody Composition

Principles of Fitness

OverloadOverload

ProgressionProgression

Overload Principle

States that a body system must perform States that a body system must perform at a level beyond normal in order to at a level beyond normal in order to adapt and improve physiological adapt and improve physiological function and fitness.function and fitness.

Progression

A gradual increase in the level of A gradual increase in the level of exercise that is manipulated by exercise that is manipulated by increasing wither frequency, intensity, increasing wither frequency, intensity, or time, or a combination of all three or time, or a combination of all three components. components.

Principles of Fitness

FrequencyFrequency

IntensityIntensity

TimeTime

TypeType

Aerobic Fitness

The ability to perform large muscle, The ability to perform large muscle, dynamic, moderate- to high-intensity dynamic, moderate- to high-intensity exercise for prolonged periodsexercise for prolonged periods

Frequency

Children (5-12 years)Children (5-12 years) Adolescents Adolescents

(11+ years)(11+ years)

Middle and high Middle and high school youth who school youth who participate in athleticsparticipate in athletics

Developmentally Developmentally appropriate physical appropriate physical activity on all or most activity on all or most days of the weekdays of the weekSeveral bouts of Several bouts of physical activity physical activity lasting 15 min or more lasting 15 min or more dailydaily

Daily or nearly every Daily or nearly every daydayThree or more sessions Three or more sessions per weekper week

5 or 6 days per week5 or 6 days per week

Intensity

Children (5-12 years)Children (5-12 years) Adolescents Adolescents

(11+ years)(11+ years)

Middle and high Middle and high school youth who school youth who participate in participate in athleticsathletics

Mixture of moderate and Mixture of moderate and vigorous intermittent vigorous intermittent activityactivity

Moderate to Moderate to vigorous activity.vigorous activity.12-16 rating of 12-16 rating of perceived exertion perceived exertion (RPE)(RPE)dd

60-90% heart rate 60-90% heart rate max (MHR) or 50-85% max (MHR) or 50-85% heart rate reserve heart rate reserve (HRR)(HRR)12-16 rating of 12-16 rating of perceived exertion perceived exertion (RPE)(RPE)

Time

Children (5-12 years)Children (5-12 years) Adolescents Adolescents

(11+ years)(11+ years)

Middle and high Middle and high school youth who school youth who participate in athleticsparticipate in athletics

Accumulation of at Accumulation of at least 60 min, and up to least 60 min, and up to several hr, of activityseveral hr, of activityUp to 50% of Up to 50% of accumulated min accumulated min should be accumulated should be accumulated in bouts of 15 min or in bouts of 15 min or moremore

30-60 min daily 30-60 min daily activityactivity20 min or more in a 20 min or more in a single sessionsingle session

20-60 min20-60 min

Type

Children (5-12 Children (5-12 years)years)

Adolescents Adolescents

(11+ years)(11+ years)

Middle and high school Middle and high school youth who participate in youth who participate in athleticsathletics

Variety of activitiesVariety of activitiesActivities should be Activities should be selected from the first selected from the first 3 levels of the activity 3 levels of the activity pyramidpyramidContinuous activity Continuous activity should not be should not be expected for most expected for most childrenchildren

Play games, sports work, Play games, sports work, transportation, recreation, transportation, recreation, physical education, or physical education, or planned exercise and planned exercise and community activitiescommunity activitiesBrisk walking, jogging, Brisk walking, jogging, stair climbing, basketball, stair climbing, basketball, racket sports, soccer, racket sports, soccer, dance, lap swimming, dance, lap swimming, skating, lawn mowing, skating, lawn mowing, and cyclingand cycling

Activities that use large Activities that use large muscles in a rhythmical muscles in a rhythmical fashion (e.g., brisk walking, fashion (e.g., brisk walking, jogging, stair climbing, jogging, stair climbing, basketball, racket sports, basketball, racket sports, soccer, dance, lap soccer, dance, lap swimming, skating, and swimming, skating, and cycling)cycling)

Muscular Fitness

In the Physical Best program, muscular In the Physical Best program, muscular fitness refers to the development of a fitness refers to the development of a combination of muscular strength and combination of muscular strength and muscular endurancemuscular endurance

Frequency

9-11 years9-11 years 12-14 years12-14 years 15-16 years15-16 years 17+years17+years

2 or 3 2 or 3 days/wkdays/wk

2 or 3 2 or 3 days/wkdays/wk

2 or 3 2 or 3 days/wkdays/wk

2 or 3 2 or 3 days/wkdays/wk

Intensity

9-11 years9-11 years 12-14 years12-14 years 15-16 years15-16 years 17+years17+years

Very light Very light weightweight

Light weightLight weight Moderate Moderate weightweight

Light to Light to heavy weight heavy weight (based on (based on typetype selected)selected)

Time

9-11 years9-11 years 12-14 years12-14 years 15-16 years15-16 years 17+years17+years

At least 1 set At least 1 set (may do 2 (may do 2 sets), 6-15 sets), 6-15 reps, at least reps, at least 20-30 min20-30 min

At least 1 set At least 1 set (may do 3 (may do 3 sets), 6-15 sets), 6-15 reps, at least reps, at least 20-30 min20-30 min

At least 1 set At least 1 set (may do 3 to (may do 3 to 4 sets), 6-15 4 sets), 6-15 reps, at least reps, at least 20-30 min20-30 min

Minimum 1 Minimum 1 set, 8-12 repsset, 8-12 reps

Type

9-11 years9-11 years 12-14 years12-14 years 15-16 years15-16 years 17+years17+years

Major muscle Major muscle groups, 1 groups, 1 exercise/exercise/

muscle or muscle or muscle groupmuscle group

Major muscle Major muscle groups, 1 groups, 1 exercise/exercise/

muscle or muscle or muscle groupmuscle group

Major muscle Major muscle groups, 2 groups, 2 exercises/exercises/

muscle or muscle or muscle groupmuscle group

Major muscle Major muscle groups, 8-10 groups, 8-10 exercises; exercises; select strength, select strength, power or power or enduranceendurance

Flexibility

The ability to move a joint through its The ability to move a joint through its complete ROM, or range of motioncomplete ROM, or range of motion

FITT

FrequencyFrequency IntensityIntensity TimeTime TypeType

Three times per Three times per week, week, preferably preferably daily and after daily and after a warm-up to a warm-up to raise muscle raise muscle temperature.temperature.

Slow Slow elongation of elongation of the muscle to the muscle to the point of the point of mild mild discomfort and discomfort and back off back off slightly.slightly.

Up to 4-5 Up to 4-5 stretches per stretches per muscle or muscle or muscle group. muscle group. Hold each Hold each stretch 10-30 stretch 10-30 sec. Always sec. Always warm up prior warm up prior to stretching.to stretching.

The preferred The preferred stretch for the stretch for the classroom is classroom is slow static slow static stretching for all stretching for all muscles or muscles or muscle groups.muscle groups.

Body Composition

DefinitionDefinition

Health benefitsHealth benefits

Growth and developmentGrowth and development

NutritionNutrition

MetabolismMetabolism

Used in teaching all components.

BENEFITSBENEFITSOFOF

FITNESSFITNESS

Strengthen HeartStrengthen Heart

Lower Blood Pressure

Lower Blood Pressure

Lower RHRLower RHR

Reduces Risk of Heart DiseaseReduces Risk of Heart Disease

Helps Maintain Healthy Body WeightHelps Maintain Healthy Body Weight

Stronger Bones & Stronger Bones & MusclesMuscles

More Energy

More Energy

Reduces Reduces StressStress

Physical Best Activity Guides

Format For Activities

1.1. PurposePurpose

2.2. National StandardsNational Standards

3.3. Equipment NeededEquipment Needed

4.4. ReproducibleReproducible

5.5. ProcedureProcedure

6.6. Teaching HintsTeaching Hints

7.7. Inclusion TipInclusion Tip

8.8. AssessmentAssessment

Top of Page:Activity Name, Level and Concept(s)