HEALTH RELATED FITNESS COMPONENTS

• Cardiovascular (Aerobic Activity)• Muscular Strength•Muscular Endurance •Flexibility •Body Composition

CARDIOVASCULAR (AEROBIC ACTIVITY)

• Special form of muscular endurance.• The efficiency of your heart, lungs, and vascular system in delivering oxygen to working muscle tissues.• The higher your cardiovascular level, the longer you can be active.

CARDIOVASCULAR (AEROBIC ACTIVITY)BENEFITS

• Lowers blood pressure.• Increases HDL (good) cholesterol.• Lowers your total cholesterol.

HOW TO INCREASE CARDIOVASCULAR ENDURANCE

• Cardio workouts, including running, biking, jogging just to name a few.• STICK WITH IT. It can be a slow process so don’t get discouraged.• Set goals for yourself and continue to progress in your workouts over time.

HOW TO DECREASE CARDIOVASCULAR ENDURANCE

• INACTIVITY!!!• This means watching TV, playing video games, texting, sitting on the computer, etc.• Smoking will also decrease your endurance.• GET OUT AND BE ACTIVE!

EXAMPLES• Anything that gets your heart rate up.• Running, elliptical machines, biking, jogging, rowing, cross country skiing.• Zumba, Insanity, other workout videos.• These are just a few, there is something for everyone!

CARDIO TECHNOLOGY• Wii Fit.• Dance Dance Revolution and other exercise games. •Pedometers- Count how many steps you take in a period of time.• Heart rate monitor- Calculates your heart beats per minute.

MUSCULAR STRENGTH

• Ability of your muscles to exert force.• Usually lifting heavy objects for minimum reps.

MUSCULAR STRENGTH BENEFITS

• Increases metabolism (helps maintain your target weight).• Improves posture.• Strengthens ligaments and tendons.• Reduces osteoporosis.• Helps avoid injuries.

HOW TO INCREASE YOUR MUSCULAR STRENGTH

• Work your major muscle groups. • Resistance training- Anything that uses your body weight as resistance (Push ups, sit ups, jumping jacks, chin ups.)• Free weight and machine weight training programs.

HOW TO DECREASE YOUR MUSCULAR STRENGTH

• Inactivity!!! • You must continue to push yourself and increase your weight, reps, time, etc of your workout.• Don’t give up, you will hit a wall at some point, just continue to work through it.

REAL LIFE APPLICATIONS

• Power lifting.• All sports.• Recreational- Keeping yourself in good shape helps build confidence and reduce depression and anxiety in some people.

YOU DON’T NEED A GYM OR EXPENSIVE MEMBERSHIP.

• You can work on your muscular endurance anywhere and anytime!!!• You can do things like push ups, sit ups, resistance bands, workout balls and more in the comfort of your home.• Easy to find workout programs online.

MUSCULAR ENDURANCE

• Simply the ability of a muscle to do continuous work over a long period of time.• More concerned with how long you can do a certain exercise and not so much how much you can lift or do at once.

MUSCULAR ENDURANCE BENEFITS

• You will be able to do activities involving your muscles for longer periods of time.• Good for athletes who need to be able to perform over long periods with minimal breaks.

HOW TO INCREASE MUSCULAR ENDURANCE

• Many of the same things as cardiovascular endurance.• Running, walking, jogging, and any physical activity that lasts over long periods of times.• Use maximal reps or time when doing your work outs.

HOW TO DECREASE MUSCULAR ENDURANCE

• Again, many of the same things as cardiovascular endurance.• General inactivity will severely decrease your muscular endurance.• If you don’t use it, you lose it (you need to keep up your workouts, DON’T GIVE UP!)

REAL LIFE APPLICATIONS

• Any type of sport that involves running with minimal breaks.• Will increase your general fitness and health level for everyday life.

FLEXIBILITY • The length or range of motion that a muscle can perform. • The higher your range of motion, the more flexible you are.

FLEXIBILITY BENEFITS• One of the most important aspects of physical fitness.• Drastically reduces your risk of injury in any type of physical activity.• Increases your performance in any physical activity (not just athletics).

HOW TO INCREASE FLEXIBILITY

• SIMPLE, you have to stretch your muscles. • Try to stretch your muscle groups at least 3 times a day.• You want to make sure your muscles are warmed up a little before you stretch.

HOW TO DECREASE FLEXIBILITY

• Also SIMPLE, just do nothing.• The longer you wait to adopt a stretching routine, the harder you will find it to increase your range of motion• In extreme cases bad flexibility can make it hard to accomplish every day activities.

REAL LIFE APPLICATIONS• Whether you’re an athlete or not, it is still extremely important.• Failure to stretch could result in injuries, keeping you out of work. • Make sure you continually increase your flexibility to reduce injuries such as hamstring pulls and back strains.

BODY COMPOSITION • The body’s relative amount of fat compared to the fat free mass.• The better your body composition, the healthier you will be.

BODY COMPOSITION BENEFITS

• People with better body composition are not only healthier, but also move easier and generally feel better.• Also, when you look good you tend to feel good mentally.• With a clear mind you can accomplish more tasks.

HOW TO INCREASE BODY COMPOSITION

• Engage in all the activities you have learned here today.• Get off your butt and do something.• An active person will tend to be healthier not only physically, but mentally as well.

HOW TO DECREASE BODY COMPOSITION

• Eating fast food and other unhealthy food.• Engaging in little or no physical activity.• General inactivity including sitting around, watching television, and playing video games.

REAL LIFE APPLICATIONS

• It doesn’t get any more real than this.• Having a good body composition reduces your risk for disease such as heart disease, diabetes, cancer, and other health problems. • These are all among the leading cause of death in the United States!

FITNESS FOR LIFE• NOW YOU KNOW!!!• Stay active after high school.• Join a gym.• Join intramural leagues.• Play sports with friends.• Do anything to stay active!• DON’T WAIT, START NOW!

REFERENCES

• General Fitness Guide. Retrieved from http://generalfitness.tripod.com/id3.html. • What is body composition. Retrieved from http://weightloss.about.com/od/backtobasics/f/bodycomp.htm. • Classroom notes and materials.