1. Chapter 11
Personal Fitness

2. Components of Fitness

3. Cardio respiratory fitness/endurance
Ability of heart, lungs, and blood vessels to supply the body with oxygen efficiently.

4. How can cardiorespiratory fitness be improved?
Through cardiovascular activity
Aerobic exercise - With oxygen

5. Specific Improvements and changes
Increase in HDL cholesterol and improved LDL levels
increased/improved metabolic rate up to several hours after vigorous physical activity.
Increased white blood cell number with moderate activity – better immunity

6. Measuring cardiorespiratory fitness
Determined by measuring aerobic capacity
Amount of oxygen muscles consume during exercise.
Sub-Max Testingor VO2 Max
Field
Lab

7. The foundational training principals used in exercise program design.
The FITT Formula
The foundational training principals used in exercise program design.
F – frequency
I – Intensity
T – Time
T – Type

8. The FITT Formula: Frequency
“How Often”
X’s per week
3 days/week of
vigorous, rhythmic, continuous activity
5 days/week of
Moderate intensity exercise

9. The FITT Formula: Intensity
“How hard”
Measured using either heart rate, rating of perceived exertion, and the talk test.

10. Determining target heart rate ranges
To improve cardiorespiratory endurance, HR intensity range should be between 64 to 96 percent of your target heart rate.
207 – .7(age)
Find lower and upper limit ranges
[ (age)] (.64)
[ (age)] (.94)

11. Determining HR using Pulse
Radial or carotid
Take for 10 secs X 6 = beats per minute

12. Uses a rating scale from 6 to 20 12 to 16 RPE
Perceived Exertion
Uses a rating scale from 6 to 20
12 to 16 RPE
training cardiorespiratory system.

13. “huff and puff” between words
Talk test
“huff and puff” between words

14. Measure by minutes of exercise. ACSM recommendation
The FITT Formula: Time
“How long”
Measure by minutes of exercise.
ACSM recommendation
20 minutes at a time for vigorous intensity
75 minutes/week for vigorous intensity
30 minutes for moderate intensity
150 minutes/week for moderate intensity

15. “What kind of activity”
The FITT Formula: Type
“What kind of activity”
Specific types of activity develop specific components of fitness.

16. Increases in Cardiorespiratory fitness on body composition changes…

17. Weight loss or weight maintenance
Body Composition
Weight loss or weight maintenance
Elevated metabolic rate, especially after vigorous physical activity
Several hours

18. Safety

19. Injury Prevention 2 types of injuries from fitness-related activities
Traumatic injuries
Overuse injuries
Daily repetitive activities.
Weight, running mechanics, shoes
Runner’s knee, shin splints, and plantar fasciitis.

20. Treating injuries R – Rest injury
I – Ice applied to alleviate the pain and constrict blood vessels (prevent/reduce inflammation). 20min every hour for 24 to 72 hours.
C – Compress injury with 4 to 6 inch wide elastic bandage.
E – Elevate above heart to control internal or external bleeding

21. Reduce injury risk – muscle and joint Reduce lower back problems
Flexibility
Reduce injury risk – muscle and joint
Reduce lower back problems

22. Improves joint range of motion when done regularly
Static Stretching
Improves joint range of motion when done regularly
Lessens sensitivity of tension receptors
Hold stretches 10 – 30 seconds