3 CARDIOVASCULAR ENDURANCE improves the heart, circulatory and respiratory systemsMakes your heart more efficientImproves heart’s ability to bring oxygen to musclesImproves muscles’ ability to use oxygenIt is AEROBIC exercise (using oxygen)The most important component to indicate fitnessBRAINSTORM EXAMPLES
4 Examples of Cardiovascular Endurance training exercises Jogging, swimming, rollerblading, aerobic classes, cardio-type dance (Zumba), speed walking, cycling
5 MUSCULAR ENDURANCEis the ability to perform an activity for a long period of time, either in repeated repetitions or to hold a position for a length of timeProduces “burn” in musclesBuilds long, lean muscles, muscle toneANAEROBIC exercise (without oxygen)BRAINSTORM EXAMPLES
6 Examples of Muscular Endurance training exercises - Weight lifting: high repetitions, low weight(3 sets of repetitions)Body resistance exercises (curl-ups, push ups, crunches, squats, lunges, plank, all core exercises)Ie. 3 sets of 30 crunches, 3 sets of 10 pushups, etc.
7 MUSCULAR STRENGTHthe amount of energy a muscle can produce usually in one repetition.Short, powerful workoutsbuilds big, bulky musclesANAEROBIC exercise (without oxygen)BRAINSTORM EXAMPLES
8 Examples of Muscular Strength training Weight lifting: heavy weight, low repetitionsIntervals of powerful, short-duration movements:Jumping, sprinting, throwing, striking activities
9 FLEXIBILITY ability to move a joint through its full range of motion. How far can you stretch?
10 Examples of Flexibility training exercises Dynamic stretching: pre-activityStretching by moving through range of motionKnees up, bum-kicks, squats, “A’s” and “B’s”Static Stretching: post-activity-being still while stretching and holding stretch for extended period of time ie. 3 sets of 30 secondsquad stretch, triceps’ stretch, calf stretch
11 BODY COMPOSITIONis body mass, percent body fat, lean muscle mass and body type.Your body type will not change but you can make any body look good by getting FIT!
12 FITT FORMULA Frequency, Intensity, Time, Type -a formula to show me how I can train in order to improve any Component of Fitness
13 FREQUENCYRefers to the number of training sessions done in one week
14 INTENSITYRefers to how hard the individual must work during a training sessionMeasured using your heart rate (beats per minute/ bpm)Take pulse to measure heart rateTake pulse for 10 sec and multiply by 6 to get bpm
15 TIME The amount of time spent in each single training session: Ie. “today I will run for 25 minutes”
16 TYPE The specific kind of exercise that will be done There will be more than one type of exercise that can be done to improve performance in each component of fitnessEach exercise must be related to the end goal thoughie. Doing situps will not improve your pushup scores