COMPONENTS OF FITNESS

Target: I will be able to describe the 5 components of fitness. Pg Components of Fitness 1. Body Composition- the ratio of body fat to lean body tissue Women: 18-24% Men: 14-18%

Monitored by: Caliper Pinch Test, Hydrostatic Weighing, and Impedance Testing. Caliper Pinch Test: Measures fat between the skins and muscles

2. Flexibility- The ability to move a body part through full range of motion. Improves quality of life Decreases accidents Types of Stretching: Static and Ballistic Static: Stretching the muscle to a point where a pull is felt and holding for seconds. Ballistic: Rapidly stretching a muscle with a bouncing movement. How to: Preform stretching exercises 2-3 times a week; hold each stretch for seconds; repeat 3-5 times.

3. Muscular Strength- The maximum amount of force a muscle can produce in a single effort. Tested by measuring how much weight you can lift at one time. To increase strength, use heavy weights. The heavier the weight, the fewer repetitions you should perform!

4. Muscular Endurance- The ability of the muscles to do different physical tasks over a period of time without becoming tired. Tested by counting the maximum amount of time you can hold a muscular contraction, or how many repetitions you can do. To increase endurance, work with lighter weights and more repetitions.

5. Cardiorespiratory Endurance- The ability of the heart, lungs, and blood vessels to efficiently send oxygen to the body’s tissues during long period of exercise. Helps your heart and lungs to function more efficiently and improves your metabolic rate. Your fitness plan should include: aerobic, anaerobic, isometric, isotonic, and isokinetic exercises. Summary:

5 COMPONENTS OF ME Pg Put down 5 Post-It notes 2. On the front of each write the components of fitness. 3. On the underside of the flap, write the definition 4. On the notebook paper below, draw a picture to represent that component. *Use a minimum of 4 colors