FITNESS FOR LIFE
COMPONENTS OF
FITNESS AND NUTRITION
(1.) BODY COMPOSITION
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THE RATIO OF FAT TO MUSCLE, BONE,
AND OTHER TISSUES THAT MAKE UP
YOUR BODY. (1 a)
Body fat is needed for good health! It only
becomes a problem when it is too high or
too low!
Tested by Electrical Impedence. (1 b)
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(2.)WARM UP
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(2) Warm-ups are important to get the blood
flowing through your body and to prevent injury.
Examples include:
Dot Drill
Jump Rope
Jogging
Skipping
Stationary Bicycle
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(3.) FLEXIBILITY
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(3 a) THE ABILITY OF A JOINT TO MOVE
THROUGH A RANGE OF MOTION.
(3 b) Allows a person to feel more comfortable,
feel better.
Daily stretching of all major muscle groups
before and after exercise decreases the chance
of injury.
Tested by the Sit and Reach
(3 c)To improve, stretch 2 - 3 x week for
at least 20 - 40 minutes total in a week.
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(4.) MUSCULAR STRENGTH
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(4 a) THE ABILITY OF A MUSCLE GROUP TO
APPLY A MAXIMAL FORCE AGAINST
RESISTANCE ONE TIME.
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E.G. One rep max in the bench press, squat, or
other lift.
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(4 b)Tested by the push up test (upper body)
(4 c)Tested by the leg press (lower body)
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(5.)MUSCULAR ENDURANCE
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(5 a)THE ABILITY TO REPEAT MUSCLE
MOVEMENT FOR A LONG PERIOD OF TIME.
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E.G. Sit-ups for one minute, jogging for longer
periods of time, cross country skiing, weight
lifting exercises to fatigue.
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(5 b) Explanation of exercises using pictures and
words.
(6.) CARDIOVASCULAR
ENDURANCE
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This is improved by
AEROBIC ACTIVITY.
(6 a) The ability of the
heart, blood, blood
vessels, and the
respiratory system to
supply oxygen and
necessary fuel to the
muscles during
exercise.
AEROBIC EXERCISE
The best way to improve
cardiovascular endurance
•With Oxygen!
•Sustained for at least
20 to 40 minutes
•Forces the body to use
a large amount of
oxygen.
(Answer to 6 b above)
(6b.)EXAMPLES:
 Jogging
 Cycling
 Swimming
 Aerobic Dance
 Power Walking
 Tae Bo
 Step Aerobics
(6 c--Pick 2 from above)
(7.) ANAEROBIC EXERCISE
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(7 a) MEANING WITHOUT OXYGEN.
ENERGY PRODUCTION IN CELLS
THAT DOES NOT REQUIRE OXYGEN
TO PRODUCE ENERGY.
(7b.) Examples : Quick sprints, basketball,
soccer, and other stop/start sports. ( pick
2)
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(8.) COOL DOWN
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A cool down is important to assist your
body in returning to its pre-exercise state.
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Examples: Walking, stretching, slow
jogging, slow biking for 5 - 10 minutes.
(Pick 2)
(9.) Stretch After Workout: Do Not Need
to rewrite stretches. Refer to Stretch List.
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(10.) The Keys to Nutrition
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(10 a) Variety--choose healthy foods from all
food groups. (Lots of color!)
(10 b) Moderation--Don’t deny yourself
foods…just be smart! If you want one cookie,
eat just one!
(10 c) Balance--Calories in = Calories Out.
(10 d) Use two key points to explain benefit of
good nutrition with daily exercise.
ENJOY ALL FOODS IN SMALL AMOUNTS!
Obstacles to Exercise-Sickness and Injury
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(12) If you are sick, when should you resume
exercise?
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Resume at a lower level of intensity and build back up to your
regular intensity.
Resume as soon as you see symptoms decrease.
(13.)If you are injured, how can you continue with exercise?
Do exercises that will not hurt your injury.
Example: Arm injury? Do leg exercises.
Leg injury? Do some upper body exercises.
Find something you can do that does not hurt!
(Use example to write your answer to questions #13)
(14.) Injury Treatment
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If at anytime you sprain an ankle or other
area of your body during exercise, use the
RICE Principle.
R--Rest (Stop using the hurt area.)
I--Ice (Ice bag or cold pack for 20 min.)
C--Compress (Apply pressure)
E--Elevate (Put leg or arm up to decrease
blood flow to the area.)
Key points to creating your
Personal Fitness Plan
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Make sure that you have pictures of lifts and stretches
for each body area.
Have at least 2 lifting days per week and 3 cardio days
or vice versa.
On weight days include sets, repetitions, and weights for
each exercise.
Cardio days should list the activity you choose and
include 20 - 40 minutes minimum in your target heart
rate zone.
Double check your scoring rubric to make sure you have
completed your plan!
Your FINAL COPY needs to be blue/black ink or typed!
Use the FITT Principle
throughout your workout!
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F = FREQUENCY (How often)
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I = Intensity (How hard)
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In my target heart rate zone 167 - 182
T = Time (How long)
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3 times per week
40 minutes
T = Type (Which type of exercise?)
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Jogging at a 9 minute mile pace
Example Lifting Day
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Monday
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Warm-up: Slow jogging (5 minutes)
Stretch: All major muscle groups (refer to page 1 of
my plan)
Lifts:
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Bench Press (3 sets of 6 reps, 120 lbs.)
Squats (3 sets of 6 reps, 190 lbs.)
Power Clean (3 sets of 6 reps, 145 lbs.)
Bicep Curls (3 sets of 6 reps, 70 lbs.)
Tricep Extensions-2 arms (3 sets of 6 reps, 50 lbs.)
Overhead Press (3 sets of 6 reps, 50 lbs.)
Abdominal Exercises: (Crunches 3 sets to fatigue, leg-ups 3
sets to fatigue)
Cool Down: slow jog and stretch
Example Cardiovascular Day
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Warm-up: slow jog
Stretch: All major muscle groups (refer to
list on page 1)
Activity: Step Aerobics (40 minutes) to
video. Target Heart Rate Zone (154 -174)
Cool Down: slow jog and stretch.
Using a fitness log or journal/
Goal Setting
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The information in the log or journal can be used
to help you meet your fitness goals.
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It can help you to see your improvement.
It can push you by encouraging you to increase your
workout regimen.
When setting goals:
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Make your goals specific, measurable, and include specific
steps to achieving your goals.
Example: I want to decrease my mile time by 20 seconds. In
order to do this I will run without stopping in class and will try
and sprint at the end of the run to help increase my stamina.
Rest and Recovery
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The body needs time for rest to rebuild
and recover.
Do not exercise the same muscle group
more than one day in a row.
You should do cardio at least 3 - 5 days
per week with at least 2 days of weight
training.
Specificity
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Particular exercises and activities that improve
particular areas of health related fitness.
Working a specific muscle group for
performance. Such as working shoulder
muscles for tennis serve or baseball throw.
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Bicep Curls to increase muscular strength in biceps.
Squats to increase muscular strength in quadriceps.
Sit Ups for longer period of time to increase muscular
endurance in abdominals.
Diminishing Returns
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The point at which you are doing more
harm than good.
Training too long without a rest period.
 You start to lose your gains in your exercise
program.
 You start to lose muscle instead of gaining muscle.
 The point at which the body is fighting itself.
 Just because the person is working harder does
not mean that they will get stronger. This can be
due to improper recovery and nutrition.
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Reversibility
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Fitness benefits are LOST when training
stops.
When you stop exercising your benefits decrease.
 You must continue exercising to keep the benefits
of good muscle strength.
 Exercise is a lifelong endeavor.
Not this…
But this…
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Overload Principle
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A workout that includes an exercise that
goes beyond the norm to push an
individual farther.
Increase weights regularly, increase sets
or reps, do your exercise program with
less rest between sets to increase the
intensity, or exercise to fatigue.
Progression
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The amount and intensity of exercise
during workouts must increase gradually.
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Add overload together and you get progression!
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Continually pushing your muscles will help you to
make progress in your workout.