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Health-Related Fitness Components/Principles - PowerPoint PPT Presentation

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Health-Related Fitness Components/Principles

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Health-Related Fitness Components/Principles & The Physical Best Activities * Additional principles of fitness that apply to aerobic fitness, muscular fitness and ... – PowerPoint PPT presentation

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Title: Health-Related Fitness Components/Principles


1
Health-Related Fitness Components/Principles
The Physical Best Activities
2
Fitness Defined
  • “地王”辈出 这些城市为何还不限购?
  • Measure of a persons ability to perform physical
    activities requiring
  • Endurance
  • Strength
  • Flexibility

3
The Fitness Process(FITNESSGRAM Test
Administration Manual, 3rd ed)
  • Instruction-Concepts
  • Student Participation
  • Instruction-Tests
  • Assessment-Fitness
  • Planning Program
  • Tracking Activity
  • Reassessment
  • Revision

4
Principles of Fitness
  • Overload
  • Progression

5
Overload Principle
  • States that a body system must perform at a level
    beyond normal in order to adapt and improve
    physiological function and fitness.

6
Progression
  • A gradual increase in the level of exercise that
    is manipulated by increasing wither frequency,
    intensity, or time, or a combination of all three
    components.

7
  • Frequency
  • Intensity
  • Time
  • Type

F.I.T.T.
Guidelines
8
Physical Fitness Includes
  • Skill-Related Fitness
  • Health-Related Fitness

9
Skill-Related Fitness Components
  • Agility
  • Balance
  • Coordination
  • Power
  • Reaction time
  • Speed

10
Aerobic Fitness
Health-Related Fitness Components
  • The ability to perform large muscle, dynamic,
    moderate- to high-intensity exercise for
    prolonged periods

11
Frequency
Children (5-12 years) Adolescents (11 years) Middle and high school youth who participate in athletics
Developmentally appropriate physical activity on all or most days of the week Several bouts of physical activity lasting 15 min or more daily Daily or nearly every day Three or more sessions per week 5 or 6 days per week
12
Intensity
Children (5-12 years) Adolescents (11 years) Middle and high school youth who participate in athletics
Mixture of moderate and vigorous intermittent activity Moderate to vigorous activity. 12-16 rating of perceived exertion (RPE)d 60-90 heart rate max (MHR) or 50-85 heart rate reserve (HRR) 12-16 rating of perceived exertion (RPE)
13
Time
Children (5-12 years) Adolescents (11 years) Middle and high school youth who participate in athletics
Accumulation of at least 60 min, and up to several hr, of activity Up to 50 of accumulated min should be accumulated in bouts of 15 min or more 30-60 min daily activity 20 min or more in a single session 20-60 min
14
Type
Children (5-12 years) Adolescents (11 years) Middle and high school youth who participate in athletics
Variety of activities Activities should be selected from the first 3 levels of the activity pyramid Continuous activity should not be expected for most children Play games, sports work, transportation, recreation, physical education, or planned exercise and community activities Brisk walking, jogging, stair climbing, basketball, racket sports, soccer, dance, lap swimming, skating, lawn mowing, and cycling Activities that use large muscles in a rhythmical fashion (e.g., brisk walking, jogging, stair climbing, basketball, racket sports, soccer, dance, lap swimming, skating, and cycling)
15
Muscular Fitness
  • In the Physical Best program, muscular fitness
    refers to the development of a combination of
    muscular strength and muscular endurance

16
Frequency
9-11 years 12-14 years 15-16 years 17years
2 or 3 days/wk 2 or 3 days/wk 2 or 3 days/wk 2 or 3 days/wk
17
Intensity
9-11 years 12-14 years 15-16 years 17years
Very light weight Light weight Moderate weight Light to heavy weight (based on type selected)
18
Time
9-11 years 12-14 years 15-16 years 17years
At least 1 set (may do 2 sets), 6-15 reps, at least 20-30 min At least 1 set (may do 3 sets), 6-15 reps, at least 20-30 min At least 1 set (may do 3 to 4 sets), 6-15 reps, at least 20-30 min Minimum 1 set, 8-12 reps
19
Type
9-11 years 12-14 years 15-16 years 17years
Major muscle groups, 1 exercise/ muscle or muscle group Major muscle groups, 1 exercise/ muscle or muscle group Major muscle groups, 2 exercises/ muscle or muscle group Major muscle groups, 8-10 exercises select strength, power or endurance
20
Flexibility
  • The ability to move a joint through its complete
    ROM, or range of motion

21
FITT
Frequency Intensity Time Type
Three times per week, preferably daily and after a warm-up to raise muscle temperature. Slow elongation of the muscle to the point of mild discomfort and back off slightly. Up to 4-5 stretches per muscle or muscle group. Hold each stretch 10-30 sec. Always warm up prior to stretching. The preferred stretch for the classroom is slow static stretching for all muscles or muscle groups.
22
Body Composition
  • Definition
  • Health benefits
  • Growth and development
  • Nutrition
  • Metabolism

Used in teaching all components.
23
BENEFITSOFFITNESS
24
Physical Best Activity Guides
25
Format For Activities
Top of Page Activity Name, Level and Concept(s)
  1. Purpose
  2. National Standards
  3. Equipment Needed
  4. Reproducible
  1. Procedure
  2. Teaching Hints
  3. Inclusion Tip
  4. Assessment

26
Questions?
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