| 5 Components of Health Related Fitness
1. Flexibility- how far you can bend or stretch through a full range of
motion. The greater the flexibility the less chance of injury.
2. Muscular Endurance- The ability of a muscle to do work for a period of
time. An example would be sit-ups or crunches.
3. Muscular Strength- the ability of a muscle to resist a force. An
example would be weight lifting, pull-ups and push-ups.
4. Cardio-respiratory endurance- the ability of your heart to pump blood
and deliver oxygen throughout the body for a long period of time. You need at
least 60 minutes of this per day. Examples are running, jogging, swimmimng,
cycling, tennis, basketball,hiking, etc.
5. Body composition- ratio of muscle to fat.
3 ways to measure:
1.underwater weighing-Most accurate; Sit on a scale
and then you go under water and expel as much air as possible.
2.Electromagnetic hand held monitor- you input your
height, weight, and activity level. Easy to do and pretty accurate.
3. skin calipers- pinch the skin in three places:
back of tricep, front of quad, and at your waist. Easier to have done but
not always as accurate.
4. Tanita Scale- not as accurate but you can buy
them for your home or health club. Stand on the scale with your barefeet and
it will tell you how much body fat you have.
6 Skill Related Components of Fitness
1. Agility-how fast you can start and stop. Ex. Shuttle run, Capture the
Cones, boxball, etc.
2. Reaction time-how quickly you react to a stimulus Ex. hearing the
starting gun go off at a track or cross country meet. The time it takes you
to move from the time you hear the gun is your reaction time.
3.Balance-being able to maintain the body's equilibrium while being
stationary or moving. Ex. gymnastics, bicycling, shuttle run.
4.Speed-the ability to move quickly. Ex. 40 yd dash.
5.Coordination-the ability to perform a task or movement accurately and
smoothly. Ex. shuttle run, jumping rope, hitting a tennis ball, etc.
6.Power-is the ability to quickly convert energy into force. Ex. shot
put, discus, weightlifting, etc.
F.I.T.T. Principle
Frequency- how often you exercise in a week 3-5 days is recommended
3 if you are just starting,5 if you have been going for awhile
Intensity-how high you get your heart rate. 60-85% of you maximum heart rate
is recommended.
Max. HR= 220- your age
Min. Target HR =220-your age x .60
Max. Target HR =220- your age x .85
Type- Cardio-respiratory, weightlifting, stretching, etc.
Time- how long you exercise while keeping your heart rate between .60 and .85
Recommended amount is 60 minutes per day
Benefits of exercise:
1. Physical- lower blood pressure, lower cholesterol, stronger
and healthier heart, better posture, stronger muscles and
bones.
2. Mental/emotional- stress relief, better self-esteem, self-
confident.
3. Social- make new friends, feel better about yourself, feel
part of a team or class.
Aerobic-using oxygen while exercising for long periods of time(Cardio). Ex.
running, walking, hiking, tennis, basketball, etc.
Anaerobic- not using oxygen while exercising. These are short tasks such as
sprinting, gymnastics and weightlifting.
National- is where you are doing better than 50% of your age group across the
United States.
Presidential-is where you are doing better than 85% of the people in your age
group across the United States. In other words the top 15%.
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