Components of fitness

5 Components of Fitness

Muscular StrengthMuscular EnduranceFlexibilityCardiovascular enduranceBody composition

Muscular Strength

oMaximum force that can be exerted in a single voluntary movement.

oTo gain maximum strength: high resistance with low repetitions

oAnywhere from 2-10 reps yield strength

What do you notice about these 2 pictures????

Bench press Squat

Muscular Endurance

Muscular Endurance is the ability to persist-long term endurance or short term endurance

Once you gain strength for a repetitive task, additional improvement in performance depends upon Muscular endurance.

Endurance is important for practice, training, and performance.

Example: Low weight-more reps (10-20)

Cardiovascular Endurance

Cardiovascular Endurance (Cardio) is the ability of your heart, blood vessels, and lungs to deliver nutrients and oxygen to your muscles and to remove wastes during exercise

Examples include: running, jogging, walking, swimming, bike riding, and hiking

Flexibility

Flexibility is the range of motion (ROM) in which the limbs are able to move.

Increases when joints and muscles warm

Stretching is most successful after a warm-up, but before vigorous activities.

Calf stretch Groiner

Body composition

What is it?The percentage of body fat compared to lean body tissue.  Lean body tissue is: muscle, bone, water & organs. Can be a health problem if body fat percentage is not in the 5-30% range.

As you can tell time has changed!!

Old Way New way

Principles Of Fitness

Remember the acronym F.I.T

F= FrequencyI= IntensityT= Time

FIT formula is how often, how hard, and how long you plan and adjust the schedule and level of your workouts!

Frequency=How often you exercise depends on goals! If you want cardio benefits of aerobic exercise, you should exercise at least 4 times/week

Intensity= intensity of the workout is indicated by the # of times/minute your heart rate beats during the activity

Time: Length of the workout

Principles of Weight training

Progression

Overload

Specificity

Progression: The concept that when beginning an exercise program for the 1st time, you should begin slowly (baby steps) and gradually build up to harder and longer workouts

Overload: The concept that each time you exercise you should work with intensity if you wish to maximize your ability

Specificity: The principle that says improvements in your personal fitness will occur in particular muscles that you exercise during PA or exercise.

Skill-Related components of fitness

Power= Combination of strength and powerAgility= ability to change directions quicklyReaction time= interval required to move after

receiving a stimulusBalance= ability to keep from falling when still or

in motionCoordination= ability to use the senses

together with body parts during movementAll of these are tested during our

performance assessments (5-10-5 drill, broad jump, standing vertical, dot drill, 20 & 40 yard dash)

Types of Resistance Training

Isometric Exercise: An activity that uses muscle tension to improve muscular strength with little or no movement of the body part.- Examples include pushing against a wall or any immovable object. Used mostly in rehabilitation.

Isotonic Exercise: An activity that combines muscle contraction and repeated movement.

-Examples include calisthenics, push-ups, pull-ups, sit-ups, & using a rowing machine

Isokinetic Exercise: An activity in which resistance is moved through an entire range of motion at a controlled rate of speed

-Examples include using a stationary bike or treadmill designed to control resistance and speed

PlyometricsKnown as jump training-Plyometrics is a type of exercise involving repeated rapid stretching and contracting of muscles (by jumping & bounding) to increase muscle power by maximizing the stretch reflex of the lower leg muscles.

Examples include:•Box jumps•Depth jumps•Tuck/squat jumps•Broad jumps•Bounding•Hurdling•1-foot hops

Your Heart & ExerciseMaximum Heart rate: Heart’s top speed or the rate of heartbeat when exhausted. You can estimate your MHR by subtracting your age from 220.

Target Heart rate: The heart rate you need to maintain during a workout to improve your aerobic fitness. Your THR is a % of your maximum heart rate. The % depends on your level of fitness. To calculate your THR in beats per minute, multiply your Maximum heart rate by the % that is appropriate for your level of fitness.

Percentages of Heart rates

60%-Lowest intensity level to still receive aerobic benefits70%- Average fitness80%- good fitness

Resting heart rate:•Average=72 (72-84 is fine)•Below 72= good•Above 84=Poor

Calculating your target heart rate

Example for someone with a HRmax of 205 (age 15, estimating HRmax As 220 − age):

60% Intensity: (220 − (age = 15)) × 0.60 → 120-130 bpm

85% Intensity: (220 − (age = 15)) × 0.85 → 170-180 bpm

The range of the target heart rate can change depending on the condition of the cardiovascular system of the person!

Heart rate examples!

The average resting heart rate for a well conditioned teenager is between 70-80 beats per minute.

If the average teenager is working out at a 65% intensity level, their heart rate should be between 130-140 beats per minute(bpm)

If the average teen is working out at an 85% intensity level, their HR should be between 170-180 bpm

Difference between Aerobic and Anaerobic

exercise

Aerobic: with oxygen-you can supply large amounts of blood & O2 to your muscles to meet their demands.•Activities include: walking, jogging, swimming, cycling

Anaerobic: without oxygen-require high levels of energy, done at high intensity, lasting only for a few seconds.•Activities include: sprints, 20 & 40 yard dash

You have to know what muscles groups you’re working in PE

Anterior View Major muscle groups

1=Quadriceps(upper front of leg)

3=Gastrocnemius(calf muscle)

4=Pectorals(chest muscles)

6=Deltoids(shoulder muscles)

• 8=Biceps(upper arm)

• 11=Abdominals (abs)

Get familiar with your major muscle groups!!

Posterior View Major muscle groups2= Hamstrings

(back of upper leg)3=Gastrocnemius

(calf muscle)5=Latissimus Dorsi

(lower back-Lats)7=Triceps

(back of upper arm)10=Trapezius

(upper back & neck)

Semester exam ?’s

Deltoids Pectorals

Do these look familiar?

Abdominals Latissimus Dorsi

Curls vs. extensions

Biceps Triceps

Quadriceps Hamstrings

Know these!!!

Gluteus Maximus Trapezius

Healthy weight gain Strategies

Increase your caloric intake Choose foods high in complex carbs, such as breads, pasta,

potatoes. Limit foods high in fat and sugar

• Eat often and take 2nd helpings Choose more than the minimum # of servings from each food

group

• Eat Nutritious snacks Snack 2-3 hours before meals to avoid spoiling your appetite

• Build Muscle: A supervised resistance-program will help you gain lean body

tissue

The best remedy for healthy weight loss is to burn more calories from physical activity than you take in from

your diet!

Cutting Fat from your diet:Portion size and calorie countProcessed fat-free deserts contain a lot of

calories so don’t be fooledCut fat and skin off of your meatSubstitute salads, fruits, & veggies for

sides instead of bake potatoes and fries!!!Variety of foods in your diet dailyCut out soda and energy drinks

The Training Diet

The best eating plan for athletes is one that is balanced, moderate, and variedYour body’s need for protein, vitamins, and minerals does not change greatly when training for sports or competitionHowever, because PA burns calories, athletes and other active individuals need to eat more calories from nutrient-dense foods to maintain their weight & energy levels

Risky weight loss strategies

Fad DietsSome diets or remedies may bring about temporary weight reduction, most are not only ineffective but are also hazardous to your health

Liquid Diets: replaces all of his or her food intake with a special liquid formula. Very low-calorie diets often leave the dieter fatigued (lack of fiber and nutrients)

Fasting deprives your body of needed nutrients & energy

Diet Pills work by suppressing appetite. They may cause drowsiness, anxiety, & a racing heart