Health Related Fitness Mr. O’Brien 1/8/2016

5 Components of Health Related Fitness 1.Muscular Strength 2.Muscular Endurance 3.Cardiovascular Endurance 4.Flexibility 5.Body Composition

MUSCULAR STRENGTH The ability of a muscle or muscle group to exert a maximum force against a resistance ONE TIME through the full range of motion. Range of motion (ROM) is the degrees through which a joint can move.

MUSCULAR ENDURANCE The ability of a muscle or muscle group to exert a sub-maximal force REPEATEDLY over a period of time.

CARDIOVASCULAR ENDURANCE The ability to perform large muscle moderate to high intensity exercise for PROLONGED PERIODS keeping your heart rate in the heart rate target zone:

FLEXIBILITY Is the ability to move a joint through its complete range of motion (ROM).

BODY COMPOSITION Is the amount of lean body mass (bone, muscle, organs and body fluids) compared with the amount of body fat. ADULT MALE ADULT FEMALE 15%-18% 22%-25% BMI = Body Mass Index –It is an indirect measure of body composition based on height and weight.

BENEFITS OF EXERCISE HELPS WEIGHT CONTROL AND BODY COMPOSITION IMPROVES APPEARANCE IMPROVES CONFIDENCE STRENGTHENS HEART AND LUNGS ENHANCES FEELING OF WELL-BEING INCREASES ENERGY IMPROVES COORDINATION REDUCES STRESS AND TENSION REDUCES RISK OF HEART DISEASE AND DIABETES IMPROVES RANGE OF MOTION PREVENTS INJURY STRENGTHENS MUSCLES AND BONES

FITT PRINCIPLE F = Frequency I = Intensity T = Time T = Type “To gain health benefits in all 5 components of fitness….. ….how often should I work out?” ….how much effort should I put in?” ….how long should my workout be?” …what type of exercises should I do?”

Muscular Strength &EnduranceCardiovascularEnduranceFlexibility FREQUENCY 2 – 3 days per week 5 – 6 days per week 3 or more times/week INTENSITYmoderateweight heart rate in target zone to the point of mild discomfort TIME 3-4 sets, 6-15 reps. 20 – 60 minutes 10 – 30 seconds TYPE major muscle groups major muscles groups major muscle groups

Body composition results largely from physical activity levels in the other components: Cardiovascular exercise expends calories. Muscle strength and endurance activities expend calories and build muscle (MUSCLE BURNS CALORIES FASTER THAN FAT!) Flexibility exercises allow the body to better tolerate the other exercises. DON’T FORGET ABOUT PROPER NUTRITION!!!! How does the FITT principle apply to body composition?

Conclusion………. Health related fitness is a lifetime pursuit. It is impossible to store fitness once it is developed. To develop fitness you should work on ALL 5 COMPONENTS: muscle strength muscle endurance cardiovascular endurance flexibility body composition

TYPES OF EXERCISE 1.Aerobic Exercise 2.Anaerobic Exercises 3.Flexibility

AEROBIC EXERCISE Aerobic (or cardiovascular exercise, a term attributed to this kind of exercise because of its various benefits in cardiovascular health) refers to exercise that involves or improves oxygen consumption by the body. Aerobic exercise is one performed at a low to moderate level of intensity over a long period of time. For example, running a long distance at a moderate pace is an aerobic exercise, but sprinting is not.

ANAEROBIC EXERCISE Anaerobic exercise is the type of exercise that enhances power and builds muscle mass. Muscles trained under anaerobic conditions develop differently, leading to greater performance in short duration, high intensity activities, which last up to about 2 minutes. The most common form of anaerobic exercise is strength exercise. Strength exercise is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles. There are many different methods of strength training, the most common of which are weight and resistance exercise.

CONCLUSION….. Aerobic Exercise such as cycling, walking, running, hiking, and playing tennis, focus on increasing cardiovascular endurance. Anaerobic Exercises such as weight training, increase short-term muscle strength. Flexibility such as stretching improve the range of motion of muscles and joints.

HEART RATE! Heart rate refers to the speed of the heartbeat, specifically the number of heartbeats per unit of time. The heart rate is typically expressed as beats per minute (bpm) The normal heart rate ranges from 60–100 bpm. Heart rate is measured by finding the pulse of the heart. Pulse rate can be determine by pressuring the location of artery’s pulsation with the index and middle fingers.

FINDING YOUR PULSE? Two Most Common Location of Pulse 1.Carotid pulse-the pulse of the carotid artery, palpated by gently pressing a finger in the area between the larynx and the sternocleidomastoid muscle in the neck. 1.Radial pulse- the pulse of the radial artery palpated at the wrist.

RESTING HEART RATE Resting Heart Rate (RHR) - refers to the number of times your heart beats in one minute while at rest. AVERAGE = bpm Measure your HR by counting the number of heart beats for 6s and multiply by 10.

MAXIMUM HEART RATE Maximum Heart Rate - (MaxHR) is the fastest your heart can beat in a minute. To estimate your maximal heart rate, simply subtract your age from the number 220. MaxHR= 220-age = =208

TARGET HEART RATE ZONE MODERATE EXERCISE INTENSITY Typically 50-70% VIGOROUS EXERCISE INTENSITY Typically 70-85%

CALCULATING THRZ 220 – AGE = MHR MHR X.50/.70% = MODERATE EXERCISE MHR X.70/.85% = VIGOROUS EXERCISE

EXAMPLES OF …. MODERATE EXERCISEVIGOROUS EXERCISE Walking—very brisk (4 mph) Cleaning—heavy (washing windows, vacuuming, mopping) Mowing lawn (power mower) Bicycling—light effort (10–12 mph) Badminton—recreational Tennis—doubles Hiking Jogging at 6 mph Shoveling Carrying heavy loads Bicycling fast (14–16 mph) Basketball game Soccer game Tennis—singles