H.R.F.- Ability of the heart, lungs, muscles and joints to function at optimal capacity.
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Transcript of H.R.F.- Ability of the heart, lungs, muscles and joints to function at optimal capacity.
Health-Related Fitness
and the FITT Formula
Developing and Maintaining Health-Related Fitness
H.R.F.- Ability of the heart, lungs, muscles and joints to function at optimal capacity.
FITT Formula
Frequency- how often a person performs physical activity
Intensity- how hard a person performs physical activities
Time- how long a person performs physical activities
Type- the kind of physical activities that a person performs to develop a fitness component or obtain a specific benefit
Cardiorespiratory Endurance
Ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity› Improves metabolic rate, immune system,
prevents against cancer, psychological well-being
Maintaining Measuring
Cardiorespiratory Endurance
Frequency- 3-5 days a week, more can stress immune system
Intensity- T.H.R.- about 75% of the individuals maximum heart rate
Time- time depends on intensity. Type- aerobic
Muscular Strength & Endurance
Maximum amount of force a muscle can produce in a single effort. Continuing without fatigue. › Posture, reduce injuries, improve self
image, keep bones dense and strong, Maintaining Measuring
Muscular Strength & Endurance
Frequency- use weights 2-4 days a week. Day of rest between workouts
Intensity- Begin with weight that can be moved easily for 8-12 times. Add more until 3 sets of ten to twelve reps can be done.
Time- 8-12 reps. At least 1 set of each exercise. 3 sets for maximum benefits.
Type- depends on what the individual wants to accomplish
Flexibility
Ability to bend and move the joints through the full range of motion. › Quality of life, prevent and relieve arthritis,
improves performance Measuring
Flexibility
Frequency- 2-3 times a week as part of a cool down for weight training
Intensity- 15-30 seconds. Between each stretch there should be 30-60 seconds. Repeated 3-5 times
Time- 15-30 minutes Type- Static, ballistic stretching
Healthful Body Composition
High ratio of lean tissue to fat tissue in the body. › Reduce risk of obesity, coronary heart
disease, diabetes, high blood pressure, stroke, self-image
Measuring
Healthful Body Composition
Frequency- Physical activity 3-5 days/week
Intensity- Perform P.A. at target heart rate
Time- Depends on intensity. Aerobic activities