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    Health Related Fitness HRF and FITT Principles

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    MYRA BACSAFRA
    This document discusses the components of health-related fitness including cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. It defines each component and provides examples of common tests used to measure each one. The document also explains the FITT principle for exercise, which stands for frequency, intensity, time, and type. It defines each element of FITT and provides examples of how to apply it to a training program.

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    Health Related Fitness HRF and FITT Principles

    Uploaded by

    MYRA BACSAFRA
    89 views21 pages
    This document discusses the components of health-related fitness including cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. It defines each component and provides examples of common tests used to measure each one. The document also explains the FITT principle for exercise, which stands for frequency, intensity, time, and type. It defines each element of FITT and provides examples of how to apply it to a training program.

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    This document discusses the components of health-related fitness including cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. It defines each component and provides examples of common tests used to measure each one. The document also explains the FITT principle for exercise, which stands for frequency, intensity, time, and type. It defines each element of FITT and provides examples of how to apply it to a training program.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    89 views21 pages

    Health Related Fitness HRF and FITT Principles

    Uploaded by

    MYRA BACSAFRA
    This document discusses the components of health-related fitness including cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. It defines each component and provides examples of common tests used to measure each one. The document also explains the FITT principle for exercise, which stands for frequency, intensity, time, and type. It defines each element of FITT and provides examples of how to apply it to a training program.

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    © All Rights Reserved
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    HEAL T H -R E L A T ED F IT NE SS

    ) A ND F I T T P R IN C IP LE S
    (HRF GRADE 12
    THE HEALTH-RELATED FITNESS COMPONENTS

    •Before engaging any physical activities, you need to self-


    assess your health-related fitness status and determine
    barriers to physical activity participation. Health-related
    fitness involves exercise activities that you do in order to
    try to improve your physical health and stay healthy.
    Cardiovascular endurance
    Cardiovascular endurance is the ability of the heart
    and lungs to work together to provide the needed
    oxygen and fuel to the body during sustained
    workloads. The 3-minute Step Test is used to test
    cardiovascular endurance.
    Muscular strength
    Muscular strength is the amount of force
    a muscle can produce. The PushUp Test
    is most often used to test muscular
    strength.
    Muscular endurance
    Muscular endurance is the ability of the
    muscles to perform continuous without
    fatiguing. The Basic Plank is most often
    used to test muscular endurance.
    Flexibility

    Flexibility is the ability of each joint to move


    through the available range of motion for a
    specific joint. The Zipper Test and Sit and Reach
    Test is frequently used to test body flexibility.
    Body composition
    Body composition is the amount of fat mass compared to
    lean muscle mass, bones and organs. The BMI is defined
    as the body mass divided by the square of the body height,
    and is universally expressed in units of kg/m², resulting
    from mass in kilograms and height in meters.
    BODY MASS INDEX (BMI)

    FOR OLDER CHILDREN (61 MONTHS AND ABOVE)


    AND ADULTS
    BMI = weight in kilograms
    height in meters2

    8
    BMI CLASSIFICATION
    BMI Classification Disease risk
    <18.5 Chronically Energy  
    Deficient
    18.5-24.9 Normal Normal
    25.0-29.9 Overweight Increased
    30.0-34.9 Obese Grade I High
    35.0-39.9 Obese Grade II Very high
    ≥40.0
    Source: WHO
    Obese Grade III Very high
    9
    GE T TI N G F I TT
    GETTING FITT

    When engaging in any form of dance, always


    consider the FITT (frequency, Intensity, time, type)
    principle of training to be able to perform efficiently
    and Minimize unnecessary body stress and injury.
    GETTING FITT
    Frequency (how often)- number of training sessions that are
    performed. During a given period (usually one week). About 3
    to 4 times per week or more are the recommended times of
    exercise for an individual. Rest or easy days are in between
    to allow your body to recover from physical exertion.
    GETTING FITT
    • EXAMPLE:
    GETTING FITT
    Intensity (How Hard)- an individual’s level of effort (light,
    moderate, vigorous).
    Example:
    GETTING FITT
    This Rate of Perceived Exertion (RPE) scale below
    is used to measure the intensity of your exercise/
    physical activity. This value gives a reference point
    for an individual’s internal load which can be
    compared with others during a similar session.
    GETTING FITT
    Time (How Long)- duration of a workout (including
    warm-up and cool-down) or the length of time spent
    in training. To improve health-related fitness,
    trainers recommend 20 to 30 minutes of nonstop
    exercise. Time should be decreasing as the
    intensity of the activity is increasing.
    GETTING FITT
    • EXAMPLE:
    GETTING FITT

    Type (What Kind)- mode of


    physical activity (swimming,
    jogging, dancing.)
    TRY IT!
    Complete the graphics below by answering the
    questions found inside the box.
    1. It is the ability of the heart and lungs to work together to provide the
    needed oxygen and fuel to the body during sustained workloads.
    2. Push up is most often used to test _______________.
    3. It is the ability of the muscles to perform continuous without fatigue.
    4. The zipper and sit and reach test is most often used to test
    _____________________.
    5. It is defined as the body mass divided by the square of the body height.

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