The Components of Fitness and Training

The Components of Fitness and Training

Mr. Brunson

Multiple Choice

There are 5 Health Related Fitness Components. Which answer contains all 5 components?

• Frequency, Intensity, Type, Time

• Body Composition, Flexibility, Muscular Strength, Muscular Endurance, Cardiorespiratory Fitness

• Speed, Agility, Reaction Time, Coordination, Balance, Power

• Overload, Progression, Specificity

Cardiorespiratory Fitness

• Cardio Fitness

  • ​Car-Dee-O Fit-ness

• ​A measure of how well your body can transport oxygen to your muscles during exercise

• ​Builds heart health

  • ​Always think of your heart when you see "cardio"

• Which ​FitnessGram Test checks cardiorespiratory fitness?

​Mile Run/Walk

Multiple Choice

What are some health benefits of cardiorespiratory fitness?

• Bigger muscles and stronger bones

• Strong heart and oxygen production

• You can lift weights longer and move faster

• Joint movement and chronic pain management

Muscular Strength

• Muscular Strength

  • Mus-cue-lar Str-ing-th

• ​The amount of force that can be exerted by a single contraction of the muscle

• ​Muscular strength can be built in many rep ranges, but typically is built in the 1-6 rep range at 80-100% of your 1 rep maximum (1RM)

  • ​A repitition is a repeated lift or movement

  • ​A set is a group of repetitions grouped together

• ​What FitnessGram Test checks muscular strength?

Push Ups

Draw

Circle the health benefits that muscular strength produces

Muscular Endurance

• Muscular Endurance

  • Mus-cue-lar In-dur-en-s

• ​The ability to continue using certain muscles for a period of time

• Endurance training is typically performed in the 12-20+ rep range with 30-50% of your 1 rep max (1RM)

  • ​A repitition is a repeated lift or movement

  • ​A set is a group of repetitions grouped together

• ​What FitnessGram Test checks muscular endurance?

Curl Ups

Multiple Choice

What are some health benefits of muscular endurance?

• Bigger muscles and stronger bones

• Strong heart and oxygen production

• You can lift weights longer and reduce risk of injury

• Joint movement and chronic pain management

Flexibility

• Flexibility

  • Flex-uh-bill-uh-tee

• The body's ability to move joints through a full range of motion

• Two common ways to improve flexibility

  • ​Static Stretching

    • Holding a stretch for 30-60 seconds

  • Dynamic Stretching

    • ​Holding a stretch for a couple of seconds and repeating for multiple reps

• ​Flexibility can be worked every day without worry of "over-training"

• ​What FitnessGram Test checks muscular endurance?

Sit-n-Reach

Fill in the Blanks

Body Composition

• Body Composition

  • Body Comp-oh-sit-shun

• The make up of body tissues

  • ​Bones

  • Body Fat

  • ​Muscle

• ​Body Comp is the comparison of lean body mass and fat mass

• ​Genetics play a role, but do not have to be the outcome

• ​What FitnessGram Test checks body composition?

Height and Weight

Multiple Select

What are some health benefits of body composition?

(Select all that apply)

• Bigger muscles and stronger bones

• You can lift weights longer and reduce risk of injury

• Lessened risk of diabetes, heart disease, and stroke

• More active due to a lighter load on your body/heart

Skill-Related Fitness Components

Skill-Related Fitness Help Sheets

Skill-Related Fitness Help Sheets

Draw

What are some sports that you need Agility for? Feel free to go back to the help sheets!

Open Ended

What are some sports that you need good Balance for?

Draw

What are some sports that use Coordination? Feel free to go back to the help sheets!

Open Ended

What are some sports that you need Power for?

Draw

What are some sports that use Reaction Time? Feel free to go back to the help sheets!

Open Ended

What are some sports that you need Speed for?

​F.I.T.T. Principle

Multiple Choice

Which answer contains all 4 F.I.T.T. principles?

• Frequency, Intensity, Type, Time

• Body Composition, Flexibility, Muscular Strength, Muscular Endurance, Cardiorespiratory Fitness

• Speed, Agility, Reaction Time, Coordination, Balance, Power

• Overload, Progression, Specificity

​The F.I.T.T. principle is a part of the Principles of Training

​The Principles of Training include:

• ​Overload

  • ​Increasing the amount of load or resistance on the body than it is normally accustomed to in order to increase fitness

• ​Progression

  • ​This is the GRADUAL increase of stress. This allows our body to adapt to the new loads and stressors place upon it.

• ​Specificity

  • ​Specific physical activity to improve

​The F.I.T.T. principle is how we APPLY the Principles of Training

Multiple Choice

Which answer describes Frequency in the F.I.T.T. Principle?

• How OFTEN you work out

• How HARD you work out

• How LONG you work out

• What KIND of work out you do

Multiple Choice

Which answer describes Type in the F.I.T.T. Principle?

• How OFTEN you work out

• How HARD you work out

• How LONG you work out

• What KIND of work out you do

Multiple Choice

Which answer describes Time in the F.I.T.T. Principle?

• How OFTEN you work out

• How HARD you work out

• How LONG you work out

• What KIND of work out you do

Multiple Choice

Which answer describes Intensity in the F.I.T.T. Principle?

• How OFTEN you work out

• How HARD you work out

• How LONG you work out

• What KIND of work out you do