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Five Components of Fitness

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by

Jason Finley

on 21 February 2016

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Transcript of Five Components of Fitness

Five Components of Fitness
Recommendations
Using light weight or NO weight
Performing multiple repetitions 12-20
Should exercise 3-5 days per week
Basketball
Running, Jogging, Walking
Swimming
Components
The ability to bend and move the joints through the full range of motion
Important for
Warming up the body
Preventing injury
Activating all muscle groups- blood flow
Cooling down
Gumby Stretching
Muscualar Strength
Ability of the muscle to exert force during an activity
How is this Different From Muscular Endurance
Get with a partner- what are the main differences between muscular strength, muscular endurance and cardio?

Think of which athletes might prefer one method of lifting weights over the other
EXAMPLE- Sprinter might focus on MS (muscular strength)

Basketball Player-
Long Distance runner-
Football lineman-
Soccer goalie-
Wrestler-
Swimmer-
Volleyball player-
Brain Break
Who uses flexibility
Why Physical Activity Matters video
1. Cardiorespiratory Endurance
2. Muscle Endurance
3. Muscular Strength
4. Flexibility
5. Body Composition
Biking
Cardiorespiratory Endurance
Wow... that's a big word!!

AKA- Cardio
AKA- Aerobic fitness

Definition- The ability of the heart to stay elevated (100 bpm OR MORE) for a sustained (long) period of time.
Your Heart is a MUSCLE that can
grow
stronger
with exercise!
Mr. Finley
GLE-
NASPE-
CCSS-
*Remember/ ideas
End of unit test- in progress

Review- stand up thinner- or whiteboard review with questions... like stand up for thinner america, think about rules..., maybe get into groups and come up with answer, everyone raises whiteboard same time, last left standing gets point- need questions

Muscle fatigue, muscle burn, muscle failure

Talk about MVPA
What
YOU
need to know

Exercising for 3 minutes or more is considered cardio
Using oxygen to produce continuous energy
Also known as AEROBIC exercise "with air"

Feels like- breathing harder than normal, I'm out of breath, whoa, I need to stop!
Lets find our Heart Rate
Find your RESTING Heart Rate and write it down
I will be using a stop watch to help get accurate counts
Next we will find our MAX heart rate
Next we will find our Target Heart Rates
220-age x % of intensity
Quick form of calculating heart rate, time for 6 seconds, then add a zero
What is Heart Rate and why does it matter?






Our Heart Rate OR Pulse tells us how
HARD we are working!
What Does that mean to a Middle School Student?

-Feel physically better
-More energy
-More endurance to hang out with friends
-Not always tired
-Fight diseases
-Feel emotionally better
-Not depressed
-Less anxiety and nervousness
-Releases built up tensions
-Less anger
-
More self confident, stronger self image

-Makes the rest
of your body stronger!
What does it mean to an Adult
-Lowers the risk of Diabetes (II)
-Lowers the risk Heart Disease
-Helps with mental well being
-Promotes Healthy aging
-Improves function of immune system
-Protects against some forms of cancer
-Lowers bad cholesterol (LDL)
-Increases good cholesterol (HDL)
Body Composition
Our Bodies contain
-Muscle
-Bone
-Fat
-Organs
Body composition is a measurement
of how much fat we have compared to
muscle and bone

I weigh.......

What percentage % of that is fat
Muscular Strength
Muscular Endurance
Flexibility
3-5 days per week
Under 10 repetitions
Heavier weight
Used to build muscle
Strengthen bones
Help burn body fat!
The ability of a muscle to continue to perform without fatigue (getting tired)over a period of time
Intensity Posters!!
We will work in groups of 4-5 and come up with any aerobic exercise. Make sure to write ALL of your names at the top of the paper. This will be turned in and graded.
Cardiorespiratory endurance on the front, the rest of the fitness components on the back
Use all Intensity levels 1,2,3,4,5 Please remember to use the corresponding HR and also add length of the workout- draw exercises.
MR. FINLEY needs to pull up website/blog https://www.yellowjacketfitness.com
Students must present their activity and explain their HR, RPE and length.

Be creative!!
Worth 20 points
Recommendations
3-5 days a week
20-60 minutes a day
Moderate-vigorous intensity
Lets do some Muscular Endurance
Make sure to have good personal space

First we'll do my routine x20
1. Overhead arm claps
2. Overhead arm frontal rotation
3. Reverse Deltoid fly
Now get with 4 people and come up with your
own routine
When you are done practice with your group
and be prepared to share
Cardiorespiratory Endurance
Dynamic
versus
Static
stretching
Dynamic
Smooth body movements
Leg swings
Air squats
Arm circles
Static
Holding a stretch
Arm over head
Quad Stretch
Bent waist
Can also be used as Cardio
http://video.ket.org/video/2325010251/




Any guesses on what these mean??
What do you think when you
hear those two words?
Lets try it out!!
Check For Understanding
-Red
-Yellow
-Green
Oxygen delivery system
MUSCULAR ENDURANCE
SPEED
&
POWER
(Lifting, pushing, throwing)
Full transcript