FITNESS THEORY Components of Tes5ng, Goal-­‐se<ng and the FITT Formula HEALTH RELATED COMPONENTS OF FITNESS CARDIOVASCULAR ENDURANCE •  improves the heart, circulatory and respiratory systems –  Makes your heart more efficient –  Improves heart’s ability to bring oxygen to muscles –  Improves muscles’ ability to use oxygen –  It is AEROBIC exercise (using oxygen) –  The most important component to indicate fitness §  BRAINSTORM EXAMPLES Examples of Cardiovascular Endurance training exercises •  Jogging, swimming, rollerblading, aerobic classes, cardio-­‐type dance (Zumba), speed walking, cycling MUSCULAR ENDURANCE •  is the ability to perform an ac5vity for a long period of 5me, either in repeated repe55ons or to hold a posi5on for a length of 5me –  Produces “burn” in muscles –  Builds long, lean muscles, muscle tone –  ANAEROBIC exercise (without oxygen) •  BRAINSTORM EXAMPLES Examples of Muscular Endurance training exercises -­‐ Weight li\ing: high repe55ons, low weight –  (3 sets of 15-­‐20 repe55ons) –  Body resistance exercises (curl-­‐ups, push ups, crunches, squats, lunges, plank, all core exercises) •  Ie. 3 sets of 30 crunches, 3 sets of 10 pushups, etc. MUSCULAR STRENGTH •  the amount of energy a muscle can produce usually in one repe55on. –  Short, powerful workouts –  builds big, bulky muscles –  ANAEROBIC exercise (without oxygen) –  BRAINSTORM EXAMPLES Examples of Muscular Strength training •  Weight li\ing: heavy weight, low repe55ons •  Intervals of powerful, short-­‐dura5on movements: –  Jumping, sprin5ng, throwing, striking ac5vi5es FLEXIBILITY •  ability to move a joint through its full range of mo5on. –  How far can you stretch? Examples of Flexibility training exercises Dynamic stretching: pre-­‐ac5vity –  Stretching by moving through range of mo5on •  Knees up, bum-­‐kicks, squats, “A’s” and “B’s” Sta5c Stretching: post-­‐ac5vity -­‐being s5ll while stretching and holding stretch for extended period of 5me ie. 3 sets of 30 seconds •  quad stretch, triceps’ stretch, calf stretch
BODY COMPOSITION •  is body mass, percent body fat, lean muscle mass and body type. –  Your body type will not change but you can make any body look good by ge<ng FIT! FITT FORMULA Frequency, Intensity, Time, Type -­‐a formula to show me how I can train in order to improve any Component of Fitness FREQUENCY •  Refers to the number of training sessions done in one week INTENSITY •  Refers to how hard the individual must work during a training session •  Measured using your heart rate (beats per minute/ bpm) –  Take pulse to measure heart rate •  Take pulse for 10 sec and mul5ply by 6 to get bpm TIME •  The amount of 5me spent in each single training session: –  Ie. “today I will run for 25 minutes” TYPE •  The specific kind of exercise that will be done •  There will be more than one type of exercise that can be done to improve performance in each component of fitness –  Each exercise must be related to the end goal though •  ie. Doing situps will not improve your pushup scores TARGET TRAINING ZONES FOR IMPROVING
CARDIOVASCULAR FITNESS
Name: __________________
Maximum Heart Rate (MHR)
Your Maximum Heart Rate
= 220-
Age
= 220-
______
=______ bpm*
*Heart Rate is measured in beats per minute (bpm).
The Target Training Zone to improve your Cardiovascular Fitness is
60%-85% of Maximum Heart Rate (MHR)
_______________________________________________________
To sum up:
60-85% of Maximum Heart Rate (MHR) is the optimal
zone for training
_______________________________
Your Calculations: (use back of sheet for rough work)
60% of MHR= .60 x _____ = ______ bpm
85% of MHR= .85 x _____= ______ bpm
THEREFORE:
My target training zone for improving cardiovascular fitness is
(_____% -_____%)= _______- ______bpm
•
•
•
which is the equivalent of _____- _____ beats in 10 seconds
During exercise, you would take your pulse for 10 seconds and multiply
this number by 6 to calculate the beats in a minute.
Working at the lower end of your training zone is for relatively sedentary
individuals. If you are more fit, you should aim to work at a higher
percentage within the zone.
GOAL SETTING (SMART formula) MY GOALS In order to set a goal for yourself (in this case, a fitness goal), it should meet the following criteria: SPECIFIC •  What is the specific component of fitness and specific fitness test that you are working to improve? MEASURABLE (give it a number) •  Provide a specific number for your goal •  For example: 20 push ups 7 laps 8 minutes A ATTAINABLE (is it possible?) •  Will you be able to achieve this goal? •  How will you achieve it? R REALISTIC (is it probable?) •  Is this a realis5c goal for you? •  Is it within your fitness capabiliMes? •  Why do you think so? T TIME FRAME (when will it be complete?) •  Set a date by which you will have achieved your goal. •  For our purposes, it will be by the next round of fitness tes5ng Fall Winter Spring