Granby Colleges of Science and Technology

Physical Education 4
3rd Lesson: Health Related Fitness (HRF) and FITT Principles
Objectives:
1. To determine the components of Health-related fitness
2. To know what to consider in dancing.
3. To learn the level of effort in an activity.
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 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 is the amount of force a muscle can produce. The Push- Up
Test is most often used to test muscular strength.
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 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 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.
Getting FITT with Dance
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.
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.
Example:

Goal Sun Mon Tues Wed Thurs Fri Sat

Work- Work- Work- Work- Work-

Cardio-vascular (3- Munite
Rest out out Rest out out out
Step Test)
Session Session Session Session Session
1 2 3 4 5

Intensity (How Hard)- an individual’s level of effort (light, moderate, vigorous).

Example:

Sample Activities Light Moderate Vigorous

Cardiovascular Endurance Slow Fast walking Jogging

walking

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.
RPE CHART (Rate of Perceived Exertion)

Rate Level Effort Description

 Feels almost impossible to keep going
10 Maximum Effort Activity  Completely out of breath, unable to talk

 Very difficult to maintain exercise intensity

9 Very Hard Activity  Can barely breathe and speak a single
word
 On the verge of becoming uncomfortable
7-8 Vigorous Activity  Short of breath, can speak a sentence

 Feels like you can exercise for hours

4-6 Moderate Activity  Breathing

Feels like you can maintain for hours


2-3 Light Activity  Easy to breathe and carry on a
conversation
 Anything other than sleeping,
1 Very Light Activity watching TV, riding a car, etc.
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.
Example:

Goal Sun Mon Tues Wed Thurs Fri Sat

Slow Slow Fast

walking Walking walking Jogging Jogging
Cardio-vascular Rest Rest
30 30 25 20 20
minutes minutes minutes minutes minutes

Type (What Kind)- mode of physical activity (swimming, jogging, dancing).

Activity 3.1
Matching Type. Match Column A with Column B. Select the letter of your
choice.
Column A Column B
1. Cardio-vascular Endurance a. Sit & Reach
2. Muscular Strength b. Dancing and Zumba
3. Muscular Endurance c. fat mass over lean muscle mass
4. Flexibility d. Push-up
5. Body Composition e. Stork Balance Test
f. Basic Plank

Activity 3.2
Direction: Identify the following.
________________1. The ability of the heart and lungs to work together to provide
the needed oxygen and fuel to the body during sustained workloads.
________________2. The amount of force a muscle can produce.
______________3. It is most often used to test muscular strength.
______________4. It is the ability of each joint to move through the available range
of motion for a specific joint.
_______________5. What is frequently used to test body flexibility?
_______________6. It is the amount of fat mass compared to lean muscle mass, bones
and organs.
________________7. Principle of training needed to consider to be able to perform
efficiently and minimize unnecessary body stress and injury.
________________8. It is the number of training sessions that are performed during
a given period.
________________9. An individual’s level of effort.
________________10. A scale used to measure the intensity of your exercise/
physical activity.
Activity 3.3
Direction: Enumerate the following being ask. Good luck!
A. What are the three levels of effort?
11.
12.
13.
B. FITT stands for?
14.
15.
16.
17.
C. Give three activity, exercise, sports that you like the most:
18.
19.
20.
Activity 3.4
Direction: Give one activity/exercise/sport that you like doing in life. Why do you like doing
that activity/exercise/ sport? Briefly explain.