Physical Fitness Aspects of Wellness

What are the 5 Components of Physical Fitness? Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition

Components of Fitness Cardiorespiratory Endurance: The ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate-to-vigorous activity Cardiorespiratory endurance is needed to maintain cardiovascular health Measuring Cardiorespiratory Endurance: Three-minute Step Test – determines the rate at which your heart beats following a period of physical activity

Improving Cardiorespiratory Fitness Aerobic: Any activity that uses large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes 3 times a day or for 20 to 30 minutes at one time Examples of Aerobic Activities: Running, cycling, dancing, swimming Anaerobic: Intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen Examples of Anaerobic Activities: Running 100-meter dash, lifting weights

Cardiorespiratory Endurance Resting Heart Rate When is the best time to take it? Where do you take it? What is the average resting heart rate for males/females? Target Heart Rate What is the purpose of achieving a Target Heart Rate? How do you calculate your target heart rate?

Components of Fitness Muscular Strength: Muscular Endurance: The amount of force a muscle can exert Muscular Endurance: The ability of the muscles to perform physical tasks over a period of time without becoming fatigued Muscular strength is needed for activities that involve lifting, pushing, or jumping and muscular endurance to perform such activities repeatedly Give you power to perform daily activities without being fatigued; give you better posture and fewer back problems

Components of Fitness Measuring Muscular Strength and Endurance Abdominal muscle strength and endurance: Curl-ups How might abdominal strength improve your posture? Upper body strength and endurance: Arm Hang What are the benefits of having good upper body strength and endurance?

Muscular Strength and Endurance Ways to Improve: Resistance Exercise Tone muscles, improve muscular strength, increase muscular endurance Types of Resistance Training Exercise: Isotonic – An activity that uses muscle tension to improve muscular strength with little or no movement of the body part Example: pushing against a wall or any immovable object Isometric – An activity that combines muscle contraction and repeated movement Example: Calisthenics, push-ups, pull-ups, sit-ups, using a rowing machine Isokinetic – An activity in which a resistance is moved through an entire range of motion at a controlled rate of speed Example: using a stationary bike or treadmill designed to control resistance and speed

Components of Fitness Flexibility: The ability to move a body part through a full range of motion Benefits of Flexibility: Increase your athletic performance Help you feel more comfortable Reduce the risk of muscle strains and other injuries Prevent lower back problems Measuring Flexibility: Sit-and-Reach Test

Ways to Improve Flexibility Dynamic Stretching Involves moving parts of your body and gradually increasing reach, speed of movement, or both Consists of controlled leg and arm swings that take you (gently) to the limits of your range of motion No bounces or "jerky" movements Examples: slow, controlled leg swings, arm swings, or torso twists http://www.youtube.com/watch?v=DkCZym9CT54 Static Stretching You stretch to the farthest point and hold the stretch Examples: butterflies, toe touch, hurdler stretch http://www.youtube.com/watch?v=iEXIliCuNQw PNF (proprioceptive neuromuscular facilitation) A technique of combining passive stretching and isometric (resistance) stretching in order to achieve maximum static flexibility Examples: partner stretching Ballistic Uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion This is stretching, or "warming up", by bouncing into (or out of) a stretched position (e.g. bouncing down repeatedly to touch your toes.) Examples: high knees, bounding, grapevine

Components of Fitness Body Composition: The ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons. Body composition: how much of your body is composed of fat vs. everything else Percentages over the following put you at risk: Males: 25% Females: 30% Being physically active and eating a balanced diet can help you avoid health problems with being overweight Measuring Body Composition: “Pinch Test” with a skinfold caliper (measures the thickness of fat beneath a fold of skin)

How to Get Started FITT Formula Frequency Intensity Time (duration) Include each of these elements in your workout Frequency How often do you do the activity each week Intensity How hard you work at the activity per session Time (duration) How much time do you devote to a session Type Which activities you select

Do Now: Pg 91 in the textbook: In your own words, explain the meaning of each element of the FITT formula Frequency Intensity Time Type