Fitness Fundamentals�
Four Health Related Components of Physical Fitness
Cardiovascular Endurance | Muscular Strength |
Muscular Endurance | Flexibility |
Definitions
1. Cardiovascular Fitness- The ability of the heart and lungs to supply oxygen to the working muscles for an extended period of time. Ex. Running the mile
2. Muscular Strength- A measure of the greatest force that can be produced by a muscle or group of muscles. Ex. One rep max on the bench press
Definitions
3. Muscular Endurance- The ability to contract a muscle or group of muscles repeatedly without getting tired. Example- baling hay
4. Flexibility- The ability of a joint to move freely in every direction through a full and normal range of motion. Example- windmills
Skill Related Components of Physical Fitness
2. Agility- the ability to change and control the direction and position of the body while maintaining a constant, rapid motion. For example, changing directions to hit a tennis ball
Skill Related Components of Fitness
3. Coordination- the ability to use the senses together with body parts during movement. For example, dribbling a basketball. Using hands and eyes together is called hand-eye coordination.
4. Speed- the ability to move your body or parts of your body swiftly.
Skill Related Components of Fitness
5. Power- the ability to move the body parts swiftly while applying the maximum force of the muscles.
6. Reaction Time- the ability to respond quickly to what you hear, see, or feel.
F. I. T. T. Guidelines
Frequency- how often do you exercise
Intensity- how hard do you exercise
Time- how long do you exercise
Type- what exercise you are doing
Measuring Intensity
How do you know if you are working hard enough?
Aerobic Exercise-
120-160 beats per minute= moderate
160 beats per minute or above= vigorous
100-140 steps per minute= moderate
140 or above steps per minute= vigorous
Measuring Intensity
Anaerobic Exercise (Lifting Weights)
F. I. T. T. Guideline Example
| Frequency | Intensity (Include Level and How Measured) | Time (mins.) | Type |
Sunday | | | | |
Monday | | | | |
Tuesday | | | | |
Wednesday | | | | |
Thursday | | | | |
Friday | | | | |
Saturday | | | | |
Aerobic vs. Anaerobic
Target Heart Rate (THR)
MVPA
3 Parts of a Workout
1.Warm Up
Warm ups are needed to move your body from a resting to an exercise state. A good warm up gets you ready for exercise by increasing: blood flow to your muscles, body temperature and metabolic rate. It also decreases the risk of injury.
The warm up should last 5-10 minutes and be a lower intensity version of the exercise you are warming up for. If you plan on running, warm up by walking or even jogging. The intensity at the end of your warm up should be at the lower end of your actual exercise intensity. Finish your warm up with some low intensity stretching of the major muscle group.
3 Parts of a Workout
2. Stimulus (Main Activity)
The stimulus (or conditioning) phase can be considered the main part of the workout. It can include endurance, resistance and flexibility training. A well rounded program will include a combination of all three of these.
This phase can last anywhere from 20-60 minutes depending on your goals. During this stage, be sure to include activities you enjoy such as basketball, swimming or running. Choose a sport in which you have a high skill level in. This will help get a higher intensity.
3 Parts of a Workout
3. Cool Down
The cool down will help your body move from the exercise state to a resting state. It brings your heart rate and blood pressure back to normal ranges decreasing the possibility of cardiovascular complications.
A cool down returns your body to a normal temperature, gets rid of lactic acid from the muscle and decreases the risk of dizziness. This is vital step and should not be skipped by anyone just because it burns fewer calories.
These three stages shouldn't be something you have to write down and constantly think about. The transition from one stage to the next, over time, will become more automatic for you.