Components of fitness
5 Components of Fitness
Muscular StrengthMuscular EnduranceFlexibilityCardiovascular enduranceBody composition
Muscular Strength
oMaximum force that can be exerted in a single voluntary movement.
oTo gain maximum strength: high resistance with low repetitions
oAnywhere from 2-10 reps yield strength
What do you notice about these 2 pictures????
Bench press Squat
Muscular Endurance
Muscular Endurance is the ability to persist-long term endurance or short term endurance
Once you gain strength for a repetitive task, additional improvement in performance depends upon Muscular endurance.
Endurance is important for practice, training, and performance.
Example: Low weight-more reps (10-20)
Cardiovascular Endurance
Cardiovascular Endurance (Cardio) is the ability of your heart, blood vessels, and lungs to deliver nutrients and oxygen to your muscles and to remove wastes during exercise
Examples include: running, jogging, walking, swimming, bike riding, and hiking
Flexibility
Flexibility is the range of motion (ROM) in which the limbs are able to move.
Increases when joints and muscles warm
Stretching is most successful after a warm-up, but before vigorous activities.
Calf stretch Groiner
Body composition
What is it?The percentage of body fat compared to lean body tissue. Lean body tissue is: muscle, bone, water & organs. Can be a health problem if body fat percentage is not in the 5-30% range.
As you can tell time has changed!!
Old Way New way
Principles Of Fitness
Remember the acronym F.I.T
F= FrequencyI= IntensityT= Time
FIT formula is how often, how hard, and how long you plan and adjust the schedule and level of your workouts!
Frequency=How often you exercise depends on goals! If you want cardio benefits of aerobic exercise, you should exercise at least 4 times/week
Intensity= intensity of the workout is indicated by the # of times/minute your heart rate beats during the activity
Time: Length of the workout
Principles of Weight training
Progression
Overload
Specificity
Progression: The concept that when beginning an exercise program for the 1st time, you should begin slowly (baby steps) and gradually build up to harder and longer workouts
Overload: The concept that each time you exercise you should work with intensity if you wish to maximize your ability
Specificity: The principle that says improvements in your personal fitness will occur in particular muscles that you exercise during PA or exercise.
Skill-Related components of fitness
Power= Combination of strength and powerAgility= ability to change directions quicklyReaction time= interval required to move after
receiving a stimulusBalance= ability to keep from falling when still or
in motionCoordination= ability to use the senses
together with body parts during movementAll of these are tested during our
performance assessments (5-10-5 drill, broad jump, standing vertical, dot drill, 20 & 40 yard dash)
Types of Resistance Training
Isometric Exercise: An activity that uses muscle tension to improve muscular strength with little or no movement of the body part.- Examples include pushing against a wall or any immovable object. Used mostly in rehabilitation.
Isotonic Exercise: An activity that combines muscle contraction and repeated movement.
-Examples include calisthenics, push-ups, pull-ups, sit-ups, & using a rowing machine
Isokinetic Exercise: An activity in which resistance is moved through an entire range of motion at a controlled rate of speed
-Examples include using a stationary bike or treadmill designed to control resistance and speed
PlyometricsKnown as jump training-Plyometrics is a type of exercise involving repeated rapid stretching and contracting of muscles (by jumping & bounding) to increase muscle power by maximizing the stretch reflex of the lower leg muscles.
Examples include:•Box jumps•Depth jumps•Tuck/squat jumps•Broad jumps•Bounding•Hurdling•1-foot hops
Your Heart & ExerciseMaximum Heart rate: Heart’s top speed or the rate of heartbeat when exhausted. You can estimate your MHR by subtracting your age from 220.
Target Heart rate: The heart rate you need to maintain during a workout to improve your aerobic fitness. Your THR is a % of your maximum heart rate. The % depends on your level of fitness. To calculate your THR in beats per minute, multiply your Maximum heart rate by the % that is appropriate for your level of fitness.
Percentages of Heart rates
60%-Lowest intensity level to still receive aerobic benefits70%- Average fitness80%- good fitness
Resting heart rate:•Average=72 (72-84 is fine)•Below 72= good•Above 84=Poor
Calculating your target heart rate
Example for someone with a HRmax of 205 (age 15, estimating HRmax As 220 − age):
60% Intensity: (220 − (age = 15)) × 0.60 → 120-130 bpm
85% Intensity: (220 − (age = 15)) × 0.85 → 170-180 bpm
The range of the target heart rate can change depending on the condition of the cardiovascular system of the person!
Heart rate examples!
The average resting heart rate for a well conditioned teenager is between 70-80 beats per minute.
If the average teenager is working out at a 65% intensity level, their heart rate should be between 130-140 beats per minute(bpm)
If the average teen is working out at an 85% intensity level, their HR should be between 170-180 bpm
Difference between Aerobic and Anaerobic
exercise
Aerobic: with oxygen-you can supply large amounts of blood & O2 to your muscles to meet their demands.•Activities include: walking, jogging, swimming, cycling
Anaerobic: without oxygen-require high levels of energy, done at high intensity, lasting only for a few seconds.•Activities include: sprints, 20 & 40 yard dash
You have to know what muscles groups you’re working in PE
Anterior View Major muscle groups
1=Quadriceps(upper front of leg)
3=Gastrocnemius(calf muscle)
4=Pectorals(chest muscles)
6=Deltoids(shoulder muscles)
• 8=Biceps(upper arm)
• 11=Abdominals (abs)
Get familiar with your major muscle groups!!
Posterior View Major muscle groups2= Hamstrings
(back of upper leg)3=Gastrocnemius
(calf muscle)5=Latissimus Dorsi
(lower back-Lats)7=Triceps
(back of upper arm)10=Trapezius
(upper back & neck)
Semester exam ?’s
Deltoids Pectorals
Do these look familiar?
Abdominals Latissimus Dorsi
Curls vs. extensions
Biceps Triceps
Quadriceps Hamstrings
Know these!!!
Gluteus Maximus Trapezius
Healthy weight gain Strategies
Increase your caloric intake Choose foods high in complex carbs, such as breads, pasta,
potatoes. Limit foods high in fat and sugar
• Eat often and take 2nd helpings Choose more than the minimum # of servings from each food
group
• Eat Nutritious snacks Snack 2-3 hours before meals to avoid spoiling your appetite
• Build Muscle: A supervised resistance-program will help you gain lean body
tissue
The best remedy for healthy weight loss is to burn more calories from physical activity than you take in from
your diet!
Cutting Fat from your diet:Portion size and calorie countProcessed fat-free deserts contain a lot of
calories so don’t be fooledCut fat and skin off of your meatSubstitute salads, fruits, & veggies for
sides instead of bake potatoes and fries!!!Variety of foods in your diet dailyCut out soda and energy drinks
The Training Diet
The best eating plan for athletes is one that is balanced, moderate, and variedYour body’s need for protein, vitamins, and minerals does not change greatly when training for sports or competitionHowever, because PA burns calories, athletes and other active individuals need to eat more calories from nutrient-dense foods to maintain their weight & energy levels
Risky weight loss strategies
Fad DietsSome diets or remedies may bring about temporary weight reduction, most are not only ineffective but are also hazardous to your health
Liquid Diets: replaces all of his or her food intake with a special liquid formula. Very low-calorie diets often leave the dieter fatigued (lack of fiber and nutrients)
Fasting deprives your body of needed nutrients & energy
Diet Pills work by suppressing appetite. They may cause drowsiness, anxiety, & a racing heart