1. Physical Activity and the Components of Fitness Physical Activity and the Components of Fitness

2. 2Fundamental Concepts 2e Health Related Fitness  Cardiovascular endurance  Muscular endurance  Muscular strength  Flexibility  Body composition

3. 3Fundamental Concepts 2e Skill Related Fitness  Agility  Balance  Coordination  Speed  Power  Reaction time

4. 4Fundamental Concepts 2e Cardiovascular System Muscles send deoxygenated blood to heart Heart sends deoxygenated blood to lungs Lungs oxygenate the blood Heart sends oxygenated blood to body

5. 5Fundamental Concepts 2e Characteristics of Blood Vessels Arteries pump oxygenated blood and have muscular, elastic walls that promote good circulation Veins carry de-oxygenated blood and rely on pumping action of muscles to move blood

6. 6Fundamental Concepts 2e Blood Pressure  Systolic 120 mm Hg  Diastolic 80 mm Hg Systolic Values Systolic Values  120-140Borderline  140-180At risk!  180+ Treatment! Click here for more info on hypertension

7. 7Fundamental Concepts 2e FIT Formula for Cardiovascular Fitness 3-6x per week HR in target zone At least 30 minutes

8. 8Fundamental Concepts 2e Maximum Heart Rate and Aging 200 190 180 170 160 Maximum HR = 208 – (.7* age) 2030405060 AGE HR Ex for a 22 yr old: Max HR= 208 – (.7 * 22) = 208 – 15.4 = 193

9. 9Fundamental Concepts 2e Resting HR and Fitness Resting HR decreases because the heart is stronger FITNESS LOWHIGH 90 80 70 60 50 HR

10. 10Fundamental Concepts 2e Benefits of Flexibility  Freedom of movement  Decreased risk of back pain  Decreased risk of injury  Improved athletic performance

11. 11Fundamental Concepts 2e Flexibility and Back Pain

12. 12Fundamental Concepts 2e FIT Formula (Static Stretching) F 3 - 7 times per week I 10% beyond normal length of muscle T 10-60 seconds

13. 13Fundamental Concepts 2e Stretching Precautions  Don't force stretch to the point of pain  Choose safe exercises  Avoid overstretching weak muscles  Use good technique

14. 14Fundamental Concepts 2e Muscular Fitness Benefits of Resistance Training  Strength and muscular endurance promote muscular fitness and provide important health benefits –Avoiding back problems –Reducing risks of injury –Reducing risks of osteoporosis Resistance Training Principles  Overload  Progression  Specificity  Rest / recovery

15. 15Fundamental Concepts 2e Repetitions Resistance (% of 1 RM) High Load Low Reps Mod Load Mod Reps Low Load High Reps Muscular Strength Muscular Endurance Repetition Continuum How often? What resistance? How many sets?

16. 16Fundamental Concepts 2e Training Considerations  Start slowly  Use good technique –Lift in a controlled manner –Exhale during effort –Bring weight down slowly  Allow time for recovery  Expect plateaus  Sport specific training  Overall muscle balance Click for info on concentric and eccentric contractions