Are you F.I.T.T?

Are you F.I.T.T?Are you F.I.T.T?

What does it mean and how do I What does it mean and how do I get there?get there?

Created by Created by Derek OsborneDerek Osborne

CEP 811CEP 811

Are You F.I.T.TAre You F.I.T.TThe road to physical fitness begins with The road to physical fitness begins with you. You have participated in the you. You have participated in the Presidential Physical Fitness Challenge to Presidential Physical Fitness Challenge to measure where your fitness level is. In measure where your fitness level is. In order to improve your fitness, or at least order to improve your fitness, or at least maintain it, you need to know the basics of maintain it, you need to know the basics of how fitness is achieved. First, you will take how fitness is achieved. First, you will take a general knowledge quiz, then learn a general knowledge quiz, then learn about the five components of fitness and about the five components of fitness and then the F.I.T.T. principals. Finally, you will then the F.I.T.T. principals. Finally, you will have to determine the weak link in a have to determine the weak link in a persons activity level or fitness and find persons activity level or fitness and find the correct solution. the correct solution.

Are You F.I.T.T.Are You F.I.T.T.

When you answer each question, When you answer each question, write down the answer in your write down the answer in your journal to be turned in class.journal to be turned in class.

Lets Begin!Lets Begin!

QUESTION 1QUESTION 1

Your Health is determined by:Your Health is determined by:

Your FamilyYour Family

Your PeersYour Peers

The choices YOU makeThe choices YOU make

A

B

C

OOOH SORRYOOOH SORRY

GO BACK AND TRY AGAINGO BACK AND TRY AGAIN

CORRECT!!!!CORRECT!!!!

Lets Move on!Lets Move on!

LETS MOVE ONLETS MOVE ON

QUESTION 2QUESTION 2How does a person become physically fit?How does a person become physically fit?

It just happens naturallyIt just happens naturally

By doing what people tell me to doBy doing what people tell me to do

By choosing to eat right and be By choosing to eat right and be physically activephysically active

A

B

C

Physical Activity vs. Physical Physical Activity vs. Physical FitnessFitness

The fist step in achieving physical The fist step in achieving physical fitness is to know the difference fitness is to know the difference between physical activity and between physical activity and physical fitnessphysical fitness

Vs.Vs.

Physical ActivityPhysical ActivityPhysical ActivityPhysical Activity is is simply moving your simply moving your body. body. ExamplesExamples::– WalkingWalking– VacuumingVacuuming– LaundryLaundry– Doing the dishesDoing the dishes– Washing the carWashing the car– Going to workGoing to work

ExerciseExercise is physical is physical activity that is activity that is specifically to improve specifically to improve or maintain physical or maintain physical fitness.fitness.ExamplesExamples::– JoggingJogging– Sit-upsSit-ups– Push-upsPush-ups– Bike ridingBike riding– SportsSports– AerobicsAerobics– SwimmingSwimming

Physical FitnessPhysical Fitness

Physical FitnessPhysical Fitness is a way of is a way of measuring how well the body can measuring how well the body can perform moderate to vigorous levels perform moderate to vigorous levels of physical activity without becoming of physical activity without becoming overly tired.overly tired.

Physical Activity vs. Physical Physical Activity vs. Physical FitnessFitness

So, physical activity is the activities So, physical activity is the activities you participate in, daily activities or you participate in, daily activities or exercise. Physical fitness is a level of exercise. Physical fitness is a level of health a person is trying to achieve health a person is trying to achieve to improve and extend their daily to improve and extend their daily life.life.

You should try to be physically active You should try to be physically active all 7 days of the week.all 7 days of the week.

QUESTION 3QUESTION 3The F.I.T.T. acronym is a system that:The F.I.T.T. acronym is a system that:

Helps a person get the Helps a person get the most out most out of their exerciseof their exercise

Helps a person eat more Helps a person eat more nutritious foodnutritious food

Encourages a person to Encourages a person to become become more healthymore healthy

A

B

C

F.I.T.T. PrincipalF.I.T.T. PrincipalThe underlying process of obtaining The underlying process of obtaining and maintaining physical fitness is and maintaining physical fitness is the F.I.T.T. principal. Click on a letter the F.I.T.T. principal. Click on a letter below to begin exploring the F.I.T.T below to begin exploring the F.I.T.T principals.principals.

Click Here when you are ready to Click Here when you are ready to move on.move on.

F I T T

F = FrequencyF = Frequency

Frequency is how often you do Frequency is how often you do physical activities in a week.physical activities in a week.

I = IntensityI = Intensity

Intensity is how hard you are working Intensity is how hard you are working while performing the activity.while performing the activity.

T = TypeT = Type

Type is what type of activity you are Type is what type of activity you are performing.performing.

T = TimeT = Time

Time is how long you do the activity Time is how long you do the activity for.for.

F.I.T.T. ApplicationsF.I.T.T. Applications

The F.I.T.T. principal has different The F.I.T.T. principal has different applications for different types of applications for different types of exercises. exercises.

We will learn about the specific We will learn about the specific applications of F.I.T.T. in the:applications of F.I.T.T. in the:

After a quick quiz, we will learn about:After a quick quiz, we will learn about:

Five Components of FitnessFive Components of Fitness

QUESTION 4QUESTION 4Physical Activity is ______ and Physical Physical Activity is ______ and Physical Fitness is _______?Fitness is _______?

Cardiovascular, body typeCardiovascular, body type

activities, levels of healthactivities, levels of health

Jumping, determined by a Jumping, determined by a doctordoctor

A

B

C

QUESTION 5QUESTION 5F.I.T.T. Stands for?F.I.T.T. Stands for?

ffrequency, intensity, tape, timerequency, intensity, tape, time

Frequency, intensity, type, timeFrequency, intensity, type, time

Fast, intensity, type, timeFast, intensity, type, time

Frequency, integrating, type, timeFrequency, integrating, type, time

A

B

C

D

The Five Components of FitnessThe Five Components of Fitness

In order to improve or maintain In order to improve or maintain fitness, a person must monitor the fitness, a person must monitor the current levels of fitness in five areas current levels of fitness in five areas of the body, they are:of the body, they are:

1.1. Cardiovascular EnduranceCardiovascular Endurance2.2. Muscular StrengthMuscular Strength3.3. Muscular EnduranceMuscular Endurance4.4. Muscular FlexibilityMuscular Flexibility5.5. Body Composition Body Composition

Cardiovascular EnduranceCardiovascular EnduranceCardiovascular enduranceCardiovascular endurance is the is the ability of the heart and lungs to ability of the heart and lungs to deliver oxygen to the muscles and deliver oxygen to the muscles and cells.cells.The better shape your cardiovascular The better shape your cardiovascular system is in, the more oxygenated system is in, the more oxygenated blood can be carried and delivered, blood can be carried and delivered, thus resulting in the ability to do thus resulting in the ability to do more prolonged exercise.more prolonged exercise.

Cardiovascular EnduranceCardiovascular EnduranceHealth benefits of good cardiovascular Health benefits of good cardiovascular

endurance are:endurance are:1.1. Body recovers quicker from exerciseBody recovers quicker from exercise2.2. Decreases resting heart rateDecreases resting heart rate3.3. Decreases blood pressureDecreases blood pressure4.4. Decreases workload on the heartDecreases workload on the heart5.5. Reduced risk of heart diseaseReduced risk of heart disease6.6. Prevention of hypertensionPrevention of hypertension7.7. Easier everyday functioningEasier everyday functioning

Cardiovascular EnduranceCardiovascular EnduranceExamples of Cardiovascular endurance Examples of Cardiovascular endurance

exercisesexercises::1.1. JoggingJogging2.2. DancingDancing3.3. SwimmingSwimming4.4. Interval TrainingInterval Training5.5. BackpackingBackpacking6.6. AerobicsAerobics7.7. SoccerSoccer8.8. RacquetballRacquetball9.9. Cross-country skiingCross-country skiing

Or in other word, any physical activity that gets your heart Or in other word, any physical activity that gets your heart pumping for an extended period of time will improve your pumping for an extended period of time will improve your cardiovascular endurance.cardiovascular endurance.

Cardiovascular EnduranceCardiovascular EnduranceF.I.T.T. ApplicationF.I.T.T. Application– FrequencyFrequency

You should do aerobic exercises 3-5 days a week. You should do aerobic exercises 3-5 days a week. (ACSM 2006)(ACSM 2006)

– IntensityIntensityThe aerobic activities you select should be between The aerobic activities you select should be between 60 and 80 percent of your target heart rate.60 and 80 percent of your target heart rate.Find your target heart rate hereFind your target heart rate here: :

– TypeTypeAny activity where your heart rate is elevated for the Any activity where your heart rate is elevated for the length of the activitylength of the activity

– TimeTime30 minutes30 minutes

HR

Cardiovascular EnduranceCardiovascular EnduranceTarget Heart RateTarget Heart Rate

1.1. Close your eyes for 1 minute and take your Close your eyes for 1 minute and take your pulse for 1 minute, this is your resting heart pulse for 1 minute, this is your resting heart raterate

2.2. 220 – Your age = Max Heart Rate220 – Your age = Max Heart Rate

3.3. HRmax – HRrest = HRRHRmax – HRrest = HRR

4.4. Complete this formulaComplete this formula1.1. Target Heart Rate=HRR X Percent intensity(.6 Target Heart Rate=HRR X Percent intensity(.6

and .8)+HRrestand .8)+HRrest

The two numbers represent your training zone for The two numbers represent your training zone for gaining cardiovascular fitness.gaining cardiovascular fitness.

Cardiovascular EnduranceCardiovascular Endurance

Example: Age 18Example: Age 18– HRrest = 65HRrest = 65– 220-18=202 HRmax220-18=202 HRmax– HRR 202-65=137 HRRHRR 202-65=137 HRR– 137 X .6 + 65 = 147 BPM137 X .6 + 65 = 147 BPM– 137 X .8 + 65 = 174 BPM137 X .8 + 65 = 174 BPM– This persons heart rate should be This persons heart rate should be

between these two numbers while doing between these two numbers while doing aerobic exercise.aerobic exercise.

QUESTION 6QUESTION 6The recommended amount of cardiovascular exercise is:The recommended amount of cardiovascular exercise is:

20 minutes20 minutes




A

B

C

D

QUESTION 7QUESTION 7Your target heart rate should be between Your target heart rate should be between _____% and _____% of your HRR_____% and _____% of your HRR

70 and 9070 and 90

60 and 7060 and 70

60 and 8060 and 80

60 and 9060 and 90

A

B

C

D

Muscular Strength and EnduranceMuscular Strength and Endurance

Muscular Muscular StrengthStrength is the is the ability of the ability of the muscles to exert muscles to exert force against a force against a resistance.resistance.

Muscular Muscular EnduranceEndurance is the is the ability of the ability of the muscles to exert muscles to exert for against a for against a resistance resistance repeatedly.repeatedly.


Two specific types of workouts develop Two specific types of workouts develop either strength or endurance in the either strength or endurance in the musclesmuscles

BenefitsBenefitsSports skillsSports skills -Carrying items-Carrying itemsClimbing stairsClimbing stairs - Lifting items- Lifting itemsGood postureGood posture -Proper body alignment-Proper body alignmentGood muscular strength and endurance Good muscular strength and endurance makes everyday activities easiermakes everyday activities easier


Basic termsBasic terms– Weight: The amount of resistanceWeight: The amount of resistance– Repetition (rep): One complete Repetition (rep): One complete

movement of the weightmovement of the weight– Set: Amount of reps to complete before Set: Amount of reps to complete before

resting.resting.

Muscular Strength and EnduranceMuscular Strength and EnduranceIncreasing Increasing Muscular Muscular StrengthStrength::– High amount of High amount of

weight and small weight and small amount of reps.amount of reps.

– example:example:Bench-pressBench-press

– 3 sets3 sets– 225 lbs225 lbs– 3 reps each3 reps each

Increasing Increasing Muscular Muscular EnduranceEndurance::– Lower amount of Lower amount of

weight and high weight and high amount of reps.amount of reps.

– ExampleExampleBench-pressBench-press

– 3 sets3 sets– 135 lbs135 lbs– 10 reps each10 reps each


ExamplesExamples– Push-upsPush-ups– Sit-upsSit-ups– SquatsSquats– Shoulder raisesShoulder raises– Bench pressBench press– LungesLunges– CurlsCurls– RowsRows

– Triceps extensionTriceps extension– PlyometricsPlyometrics– Dead liftDead lift– CleansCleans– Calf raisesCalf raises– DipsDips– Squat ThrustsSquat Thrusts– Leg liftsLeg lifts

Muscular Strength and EnduranceMuscular Strength and EnduranceF.I.T.T. ApplicationF.I.T.T. Application

Frequency: Frequency: You should work out muscle groups on 2 to You should work out muscle groups on 2 to 3 nonconsecutive days a week. (ACSM 2006)3 nonconsecutive days a week. (ACSM 2006)– Example: Upper body one day, lower body the next.Example: Upper body one day, lower body the next.

Intensity: Intensity: Typical programs will recommend 2-4 sets for Typical programs will recommend 2-4 sets for 8-12 reps each (ACSM 2006)8-12 reps each (ACSM 2006)– Depending on whether you are going for strength or Depending on whether you are going for strength or

endurance, you can modify the sets and reps.endurance, you can modify the sets and reps.

TypeType: : Select enough exercises so that all of the major Select enough exercises so that all of the major muscle groups are being worked. (ACSM 2006)muscle groups are being worked. (ACSM 2006)

Time: Time: A moderate duration to maximize the contraction A moderate duration to maximize the contraction of the muscles should be allowed. (ACSM 2006)of the muscles should be allowed. (ACSM 2006)

QUESTION 8QUESTION 8Sets and Reps for the development of muscular Sets and Reps for the development of muscular endurance should be:endurance should be:

high reps, low weighthigh reps, low weight

high weight, low repshigh weight, low reps

medium weight, high repsmedium weight, high reps

high weight, high repshigh weight, high reps

A

B

C

D

QUESTION 9QUESTION 9Muscular Strength and endurance Muscular Strength and endurance benefits:benefits:

workingworking

disease preventiondisease prevention

everyday activitieseveryday activities

self-esteemself-esteem

A

B

C

D

Muscular FlexibilityMuscular Flexibility

Muscular flexibilityMuscular flexibility is the ability to is the ability to move a joint through it’s full range of move a joint through it’s full range of motion (ROM).motion (ROM).

BenefitsBenefits: : – SportsSports– Everyday movements easierEveryday movements easier– Ease back, shoulder and neck painEase back, shoulder and neck pain

Muscular FlexibilityMuscular FlexibilityExamplesExamples::– Cat StretchCat Stretch– Straddle StretchStraddle Stretch– Toe touchesToe touches– ButterflyButterfly– Calf StretchCalf Stretch– Quad StretchQuad Stretch– Hurdle StretchHurdle Stretch

– Shoulder StretchShoulder Stretch– Forearm StretchForearm Stretch– Triceps StretchTriceps Stretch– Cobra poseCobra pose– Hip StretchHip Stretch

To see illustrations, To see illustrations, go to the next slide.go to the next slide.

F.I.T.T. ApplicationF.I.T.T. Application

FrequencyFrequency: Stretch a minimum of 2-3 : Stretch a minimum of 2-3 days a weekdays a week

IntensityIntensity: Stretch to the point of : Stretch to the point of discomfort or tightness, not pain.discomfort or tightness, not pain.

TimeTime: Hold each stretch 15-30 seconds: Hold each stretch 15-30 seconds

TypeType: Stretch all the major muscle : Stretch all the major muscle groups.groups.



A major misconception about A major misconception about stretching is when to stretch. stretching is when to stretch.

A pre-workout stretch should be A pre-workout stretch should be performed after a light jog to get the performed after a light jog to get the blood flowing to the muscles.blood flowing to the muscles.– A person can injure a muscle when A person can injure a muscle when

stretching a “cold” muscle.stretching a “cold” muscle.– Stretching after a workout can reduce Stretching after a workout can reduce

recovery time from the workout.recovery time from the workout.

QUESTION 10QUESTION 10Why should you stretch after a light warm-Why should you stretch after a light warm-up?up?

the blood is not flowing to the musclethe blood is not flowing to the muscle

the blood is flowing to the musclethe blood is flowing to the muscle

cold muscles can be stretchedcold muscles can be stretched

all the aboveall the above

A

B

C

D

Question 11Question 11A major benefit of having good muscular A major benefit of having good muscular flexibility is:flexibility is:

Improved lung capacityImproved lung capacity

Increased ability to lift more Increased ability to lift more weightweight

Improved metabolismImproved metabolism

Improved ROM that helps Improved ROM that helps everyday activitieseveryday activities

A

C

B

D

Body CompositionBody Composition

Body compositionBody composition is the proportion is the proportion of fat and fat-free mass (muscle, of fat and fat-free mass (muscle, bone, and water) in the body.bone, and water) in the body.– A good body composition consists of low A good body composition consists of low

body fat and high fat-free massbody fat and high fat-free mass– There are many ways to test your body There are many ways to test your body

compositioncomposition

Body CompositionBody Composition

Types of Body Composition Types of Body Composition TestsTests::

– Click on the links to learn more.Click on the links to learn more.– BMIBMI

Easiest to perform, least reliable measureEasiest to perform, least reliable measure

– Skin-fold calipersSkin-fold calipersEasy to perform, more reliable than BMIEasy to perform, more reliable than BMI

– Hydrostatic WeighingHydrostatic WeighingHard and expensive, most reliable method Hard and expensive, most reliable method

Body CompositionBody CompositionBody composition can be influenced Body composition can be influenced by gender, height, and weightby gender, height, and weightHigh body composition levels have High body composition levels have been linked to hypertension, type 2 been linked to hypertension, type 2 diabetes, stroke, heart disease, and diabetes, stroke, heart disease, and high cholesterol. high cholesterol. To improve your body composition, To improve your body composition, follow the F.I.T.T. principals follow the F.I.T.T. principals previously learned.previously learned.

QUESTION 12QUESTION 12A health problem associated with high A health problem associated with high body composition score is:body composition score is:

Heart DiseaseHeart Disease

CancerCancer

Multiple SclerosisMultiple Sclerosis

All the aboveAll the above

A

B

C

D

Physical FitnessPhysical Fitness

Here is a short video to bring the five Here is a short video to bring the five components together.components together.

click here for link to videoclick here for link to video

Ready to Move On?Ready to Move On?

Need to review? Click the icon to go Need to review? Click the icon to go back and review the materialback and review the material

Ready to move on!Ready to move on!

FITT CardioM. Strength

and Endurance

MuscularFlexibility

BodyComp.

QUESTION 13QUESTION 13True or False:True or False:– Your body composition will be determined by Your body composition will be determined by

your application of the F.I.T.T principals to the your application of the F.I.T.T principals to the 5 components of fitness.5 components of fitness.

TrueTrue

FalseFalse

T

F

QUESTION 14QUESTION 14Being physically fit will:Being physically fit will:

Give you more energyGive you more energy

Make daily activities easierMake daily activities easier

Lessen the chance for chronic diseaseLessen the chance for chronic disease


A

B

C

D

Case Study #1Case Study #1A 18 year old female is participating in a A 18 year old female is participating in a physical fitness plan. She does a light jog physical fitness plan. She does a light jog to warm-up and get the blood flowing. Her to warm-up and get the blood flowing. Her plan calls for her to do aerobic exercise 3-plan calls for her to do aerobic exercise 3-5 days a week consisting of jogging and 5 days a week consisting of jogging and aerobic dance. On the off days, she does aerobic dance. On the off days, she does strength and endurance exercises like strength and endurance exercises like push-ups and sit-ups. She is complaining push-ups and sit-ups. She is complaining of tightness in her legs and lower back.of tightness in her legs and lower back.

Case Study #1Case Study #1What component is she lackingWhat component is she lacking


Muscular Strength and enduranceMuscular Strength and endurance

Muscular flexibilityMuscular flexibility

Body compositionBody composition

A

B

C

D

Case Study #1Case Study #1What activities could she do to improve her What activities could she do to improve her flexibility?flexibility?

Hurdle StretchHurdle Stretch

Hip StretchHip Stretch

ButterflyButterfly


A

B

C

D

Case Study #2Case Study #2

A 17 year old male received a high A 17 year old male received a high percentage of body fat from a skin-percentage of body fat from a skin-fold caliper test. He has been fold caliper test. He has been complaining of shortness of breath, complaining of shortness of breath, weakness in the muscles, and a bad weakness in the muscles, and a bad back. back.

Case Study #2Case Study #2Which component of fitness does he need Which component of fitness does he need help with:help with:


Muscular strength and enduranceMuscular strength and endurance

Muscular flexibilityMuscular flexibility


A

B

C

D

Case Study #2Case Study #2His participation in which activity would His participation in which activity would provide him with the greatest health provide him with the greatest health benefit?benefit?

Aerobic activitiesAerobic activities

Strength activitiesStrength activities

flexibility activitiesflexibility activities

A

B

C

The end is here!!The end is here!!

Great work on this section. You now Great work on this section. You now have the knowledge to give yourself have the knowledge to give yourself the gift of good physical fitness. Use the gift of good physical fitness. Use it wisely and remember:it wisely and remember:

Your health is affected by your Your health is affected by your

CHOICES!CHOICES!

This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 2.5 License.

END

Are you F.I.T.T?

Documents

Transcript of Are you F.I.T.T?