1. THE FIVE COMPONENTS OF HEALTH-RELATED FITNESS
FIVE FOR LIFE
THE FIVE COMPONENTS OF
HEALTH-RELATED FITNESS

2. 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.

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

4. MUSCULAR CONTRACTIONS
Isotonic (meaning same tension)
Isometric (meaning same distance or not moving)
Isokinetic (meaning same speed)

5. MUSCULAR CONTRACTIONS
Isotonic contractions -cause the muscle to change length as it contracts and causes movement of a body part.
There are two types of Isotonic contraction
Concentric contractions - cause the muscle to shorten as it contracts
Eccentric contractions - opposite of concentric and occur when the muscle lengthens as it contracts

6. MUSCULAR CONTRACTIONS
Isometric contractions generate force without changing the length of the muscle opposing force
Isokinetic contractions - the muscle changes length during the contraction and produce movements of a constant speed. To measure this a special piece of equipment known as an Isokinetic Dynamometer is required

7. CARDIOVASCULAR ENDURANCE
The  ability of the heart, lungs and blood vessels to deliver oxygen to your body tissues to perform moderate to high intensity exercise for PROLONGED PERIODS keeping your heart rate in the heart rate target zone

8. Aerobic vs. Anaerobic Aerobic – Aero is Greek prefix for “air”
Refers to presence of oxygen
Activities that increase your heart rate for an extended period.
Works the cardiovascular and respiratory systems
Also called cardiovascular exercise
Anaerobic
Refers to the absence of oxygen
high intensity exercise happens in short bursts, often at maximum level of exertion.

9. HEART RATES Heart Rates
Resting Heart Rate (RHR) is your heart rate when you are at rest, that is lying down but awake, and not having recently exerted yourself. Typically between bpm.
Maximum Heart Rate (MHR) is the number of beats per minute of the heart when working at its maximum
Calculated as – age = MHR
Target Heart Rate Zone (THR) is an age specific heart rate range to be maintained during aerobic exercise to receive physical benefits

10. Pulse Check
Radial Pulse
Place the tips of the middle and index fingers at the base of the thumb. Press down lightly
Carotid Pulse
Place the tips of the middle and index fingers gently just to side of the throat on the side of the neck
You may take your pulse for six seconds and then add a zero to get the Heart Rate for one minute (6x10 = 60 seconds). Or for 10 seconds and multiply by 6 Or for 15 seconds and multiply by 4

11. TARGET HEART RATE ZONE Basic calculation:
Taking your pulse during physical activity allows you to measure how hard you are exercising. You should exercise to stay within your target heart rate zone.
Basic calculation:
220 – age = _____ x 70% to 85%
Maximum heart rate for a 16 year old is 204 and the target heart rate zone would be beats per minute.

12. LEVELS OF INTENSITY

13. FLEXIBILITY
Is the ability to move a joint through its complete range of motion (ROM).
Types of Stretching:
Static stretching is slow and constant with the end position held for seconds.
Dynamic stretching uses momentum and active muscular effort are used to stretch and the end position is not held

14. 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
Fitness %-17% %-24%
Some ways to measure body fat:
Hydrostatic weighting
DEXA – Dual-Energy X-Ray Absorptiometry)
Bioelectrical Impedance
Skin Calipers
BMI = Body Mass Index
It is an indirect measure of body composition based on height and weight.

15. SOMATOTYPES
Somatotype – inherited body type based on skeletal frame and body composition
Endomorph
pear shaped body
rounded head
wide hips and shoulders
wider front to back rather than side to side.
Accumulation of fat on body, upper arms and thighs
Mesomorph
wedge shaped body
cubical head
wide broad shoulders
muscled arms and legs
narrow hips
narrow from front to back rather than side to side.
minimum amount of fat
Ectomorph
high forehead
receding chin
narrow shoulders and hips
narrow chest and abdomen
thin arms and legs
lean muscle and fat

16. HEALTH RELATED FITNESS
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

17. TRAINING PRINCIPLES
Principle of Overload - providing a greater stress, or load, on the body than it is normally accustomed to in order to increase fitness.
The FITT Principle describes how to safely apply the principles of overload, change one or more of the following variables:
Frequency – how often you work
Intensity – how hard you work
Time – how long you work
Type – type of exercise

18. PHYSICAL ACTIVITY RECOMMENDATIONS
CDC recommends the following amounts of physical activity for adolescences
Frequency – daily
Intensity – moderate to high
Time – 60 minutes
Type – cardiovascular endurance, muscular strength and bone strength

21. SKILL RELATED COMPONENTS OF FITNESS

22. SKILL VS. HEALTH REALTED COMPONENTS OF FITNESS
HEALTH-RELATED COMPONENTS
skills that enable one to become and stay physically healthy.
associated with disease prevention and functional health. 
SKILL-RELATED COMPONENTS
skills that will enhance one’s performance
also called performance fitness. 

23. AGILITY
the ability to change and control the direction and position of the body while maintaining a constant, rapid motion.

24. BALANCE
the ability to control or stabilize the body when standing still or moving.

25. COORDINATION
ability to use the senses together with body parts during movement.

26. POWER
the ability to perform with strength at a rapid pace. 

27. REACTION TIME
the amount of time it takes to start a movement once your senses signal the need to move

28. SPEED
the ability to cover a distance in a short amount of time.

29. BENEFITS OF EXERCISE: STRENGTHENS HEART AND LUNGS IMPROVES CONFIDENCE
LOWERS CHOLESTEROL
STRENGTHENS HEART AND LUNGS
IMPROVES SLEEP
IMPROVES CONFIDENCE
ENHANCES FEELING OF WELL-BEING
STRENGTHENS MUSCLES AND BONES
IMPROVES APPEARANCE
DECREASES BLOOD PRESSURE
PREVENTS INJURY
IMPROVES COORDINATION
INCREASES ENERGY
REDUCES RISK OF HEART DISEASE AND DIABETES
HELPS WEIGHT CONTROL AND BODY COMPOSITION
IMPROVES RANGE OF MOTION
REDUCES STRESS AND TENSION

30. F = Frequency I = Intensity T = Time T = Type
FITT Principle
“To gain health benefits in all components of fitness…..
F = Frequency
I = Intensity
T = Time
T = Type
….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?”

31. heart rate in target zone to the point of mild discomfort
muscle strength
and
endurance
cardiovascular
flexibility
FREQUENCY
2 – 3 days
per week
5 – 6 days per week
3 or more times/week
INTENSITY
moderate
weight
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

32. How does the FITT principle apply to body composition?
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!!!!

33. TRAINING PRINCIPLES:
OVERLOAD – you must apply stress beyond what your body is accustomed to
PROGRESSION – the overload must continue after the body adapts to the previous stress
SPECIFICITY - to obtain a particular goal you must train those muscles with a specific method