Physical Fitness Concepts, Principles, and 7/24/2019

Strategies to Improve Health and

Performance

PHYSICAL FITNESS CONCEPTS, PRINCIPLES, LECTURE OBJECTIVES AND CA CONTENT

AND STRATEGIES TO IMPROVE HEALTH AND
PERFORMANCE STANDARDS
• To identify the five components of health-related 4.1 Develop a one-week personal physical fitness plan
physical fitness specifying the proper warm-up and cool-down
• To identify physical activities that will improve activities
each component
4.2 Identify physical activities that are effective in
improving each of the health-related physical fitness
7th Grade Physical Education • To evaluate exercises of personal preference and components.
implement them in a personal fitness plan 4.3 Match personal preferences in physical activities
Unit 4 • To develop a personal physical fitness plan with each of the five components of health-related
By Holly Varela • To identify and healthy and nutritious food physical fitness.
• To evaluate the nutrition in different foods 4.5 Describe the role of physical activity and nutrition
• To identify the principles of overload in achieving physical fitness.
• To apply the principle of overload to personal 4.6 Identify and apply the principles of overload in
fitness goals
safe, age-appropriate activities.
4.7 Explain progression, overload, and specificity as
• To explain progression, overload, and specificity. principles of exercise.

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•What are activities people do to get/stay healthy?

The 5 Components of Health-Related
Physical Fitness
•What kind of activities do you do to stay healthy?
Cardiovascular
Endurance

• What happens when people

don’t work on being healthy? Body
Composition
Muscular
Strength

• What kind of problems does

this cause for them?

Flexibility Muscular
endurance

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PHYSICAL ACTIVITIES THAT PHYSICAL ACTIVITIES

IMPROVE CARDIOVASCULAR THAT IMPROVE
ENDURANCE MUSCULAR STRENGTH
• Jogging • Bench press
• Sprinting • Bicep curl
• Cycling • Triceps dip
• swimming • Leg press

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Holly Varela 1
Physical Fitness Concepts, Principles, and 7/24/2019
Strategies to Improve Health and
Performance

PHYSICAL ACTIVITIES PHYSICAL ACTIVITIES

THAT IMPROVE THAT IMPROVE
MUSCULAR ENDURANCE FLEXIBILITY
Cycling • Stretching
Step machine • Yoga
elliptical

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• body composition is the

Now You Try:
amount of fat mass compared
to lean muscle mass, Name Two Exercises
That Help Improve Name Two Exercises
bone and organs
Cardiovascular That Help Improve
Endurance Muscular Strength
• This can be measured using
a BMI chart, underwater
weighing, skinfold
readings, and bioelectrical
running triceps
impedance. dip
• Any activity that burns
PHYSICAL ACTIVITIES THAT calories and builds muscle to
keep you at a healthy
swimming bench
IMPROVE BODY COMPOSITION weight for your age, height, and
sex
press

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Warming Up & Cooling Down Example: One Day Physical Fitness Plan

Warm Up Activities Cool Down Activities Bench press

Dumbell flys
•Running in place •Hamstring stretch Warm Up: Abdominal crunches
Cool Down:
•Jumping jacks •Bicep stretch Jumping jacks Pushups
Yoga poses
•Arms circles •Triceps stretch plank

•Knee ups •Slow walk

Skaters •Yoga poses

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Holly Varela 2
Physical Fitness Concepts, Principles, and 7/24/2019
Strategies to Improve Health and
Performance

Progression, Overload, and Specificity Now You Try

What does the acronym FITT stand for?
F
• Frequency
• Intensity
I • Timing
• Type
T
T
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Now You Try:

Learning What Foods Will Keep You Healthy
How can we identify foods that are healthy, and will support us in
our physical activity? 1. When looking at a food label, what should you look at first?

The serving size

2. To help with weight management and general health,

you should avoid:

Added sugars

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Here are two A B

nutritional labels for
two different cereals.

They look almost

identical, but
• cereal A has 1g of HEALTHY SNACK
sugar
• cereal B has 12g of SWAPS
sugar (10g of added
sugar).

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Holly Varela 3
Physical Fitness Concepts, Principles, and 7/24/2019
Strategies to Improve Health and
Performance

Now You Try:

1. What does intensity refer to in FITT?

a. How intensely you want to be physically fit

b. How hard you work out
c. How interested you are in the physical activity
d. How much the activity will help you with your fitness goals

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Now You Try: Now You Try:

1. Which activity will help you improve your muscular Come up with your own example of a one-day physical fitness
strength? plan that includes a warm up activity, four exercises, and a cool
down activity. Choose activities that you enjoy or are interested in
a. Running trying. Print out your plan and bring it to the next class.
b. Swimming
c. Yoga
d. Weight lifting

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