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FITNESS FITNESS Do You Have What It Takes Do You Have What It Takes
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FITNESS Do You Have What It Takes. Components of Fitness Cardiovascular Endurance Exercising the heart and lungs Flexibility Joint health Muscle.

Jan 12, 2016

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Page 1: FITNESS Do You Have What It Takes. Components of Fitness  Cardiovascular Endurance Exercising the heart and lungs  Flexibility Joint health  Muscle.

FITNESSFITNESS

Do You Have What It TakesDo You Have What It Takes

Page 2: FITNESS Do You Have What It Takes. Components of Fitness  Cardiovascular Endurance Exercising the heart and lungs  Flexibility Joint health  Muscle.

Components of FitnessComponents of FitnessCardiovascular Endurance

Exercising the heart and lungs

FlexibilityJoint health

Muscle Strength – The ability of the muscles to work against resistance.

Muscle Endurance – ability of the muscles to sustain an effort for a long period.

Body CompositionThe proportions of muscle, fat, boneand other tissue that make up a person’s body weight.

Page 3: FITNESS Do You Have What It Takes. Components of Fitness  Cardiovascular Endurance Exercising the heart and lungs  Flexibility Joint health  Muscle.

Cardiovascular EnduranceCardiovascular EnduranceThe ability of the heart and lungs to sustain effort over a longtime. Cardiovascular endurance training demands OXYGEN – it is aerobic. It improves the ability of the body to deliver oxygenand nutrients.

KEYS FOR CARDIOVASCULAR ENDURANCE

1. Must work up to where you can perform aerobic activity for 30 minutes or more at a session.2. Must be steady and constant.3. Should be done 5-6 days a week for 30 min. Each session.4. Must be done in target heart range.

Maximum heart rate = 220 – (subtract age) = MHRTarget heart rate = MHR x 0.75 = THR

Page 4: FITNESS Do You Have What It Takes. Components of Fitness  Cardiovascular Endurance Exercising the heart and lungs  Flexibility Joint health  Muscle.

FlexibilityFlexibilityAbility to bend the joints without injury. Flexibility depends on the elasticity of the muscles and connective tissues, and on the condition of the joints. A joint’s range of motion sets limitson its movements. Stretching before and after an activity improves flexibility and reduces the risk of injury.

KEYS FOR FLEXIBILITY

1. Never stretch a cold muscle. Warm up first with 5 minutes of light activity.2. Allow each body part to move slowly through its range of motion, and hold each stretch position for 10-15 seconds.3. Breathe normally.4. Repeat each stretch twice. 5. Chooses stretches that work all body areas: neck, shoulders, back, pelvis, thighs, calf muscles and ankles.

Page 5: FITNESS Do You Have What It Takes. Components of Fitness  Cardiovascular Endurance Exercising the heart and lungs  Flexibility Joint health  Muscle.

Muscular StrengthMuscular Strength

The maximum force your muscles can apply ina single effort of lifting, pushing, or pressing.Building stronger muscles will help keep yourskeleton properly aligned, aid balance, protectyour back, boost your athletic performance, andIncrease your metabolic rate.

You can build muscular strength by performingstrength training exercises using machines, freeweights, resistance bands, or simply the weight of your own body (as in push-ups).

Page 6: FITNESS Do You Have What It Takes. Components of Fitness  Cardiovascular Endurance Exercising the heart and lungs  Flexibility Joint health  Muscle.

Muscular EnduranceMuscular EnduranceThe capacity of your muscles to repeatedly exertforce, or to maintain force, over a period of timewithout tiring. Muscular endurance is measured intwo ways-static muscular endurance, or how long you can hold a force that is motionless (ex: wall sit), and dynamic muscular endurance, or how long youcan sustain a force in motion (ex: crunches until failure)

Muscular endurance is important for posture and for performing extended activities. Muscular endurancecan be improved gradually increasing the durationthat your muscles work in each bout of strengthexercises, such as slowly increasing the number of push ups you perform each time your exercise.

Page 7: FITNESS Do You Have What It Takes. Components of Fitness  Cardiovascular Endurance Exercising the heart and lungs  Flexibility Joint health  Muscle.

Body CompositionBody CompositionBody composition is the ratio of lean tissue (muscle, bone, water, organs) in your body to body fat.

What is a healthful range of weight for you? There is no one ideal weight that is right for all of us. identifying a healthful range of weight is a much more practical approach.

What is your body composition? Your body composition, or percentage of fat compared to muscle and other tissues, matter more than the number on your bathroom scale. A healthful range for adult males is 8% to 24%. A healthful range for adult females is between 21% and 35%.

Page 8: FITNESS Do You Have What It Takes. Components of Fitness  Cardiovascular Endurance Exercising the heart and lungs  Flexibility Joint health  Muscle.

Body Composition MeasurementsBody Composition MeasurementsBMI: A numerical measurement, calculated fromheight and weight measurements, that provides

an indicator of health risk categories.

Page 9: FITNESS Do You Have What It Takes. Components of Fitness  Cardiovascular Endurance Exercising the heart and lungs  Flexibility Joint health  Muscle.

Body Composition Measurements Continued…Body Composition Measurements Continued…Skinfold Measurements: A technician uses specializedmeasure a fold of skin and its underlying layer of fat,and repeats this process at several locations of the body.

Underwater (Hydrostatic) Weighing: A person is firstweighed while dry and then submerged in water and weighed again. Because fat has a lower density that water, it floats and reduces the weight of the personsubmerged. The difference between the “dry” weightand the “wet” weight is an indicator of how much bodyfat the person has.

Page 10: FITNESS Do You Have What It Takes. Components of Fitness  Cardiovascular Endurance Exercising the heart and lungs  Flexibility Joint health  Muscle.

Body Composition Measurements Continued…Body Composition Measurements Continued…Bod Pod: Using a similar technique to underwater weighing, the Bod Pod uses air instead of water. the person being measured sits in the Bod Podchamber wearing a bathing suit, and Computerized pressure sensors determine howmuch air has been displaced by the body.

Bioelectrical Impedance Analysis (BIA):Measures theopposition to the flow (impedance) of a very low level of electrical current through body tissues. A current will flow more slowly (be more impeded) through fat than through other body tissues. The current is passed through electrodes, measurements are recorded, and a computercalculates how lean you are from the measurement data.

Page 11: FITNESS Do You Have What It Takes. Components of Fitness  Cardiovascular Endurance Exercising the heart and lungs  Flexibility Joint health  Muscle.

The Overload PrincipleThe Overload PrincipleThe body responds to OVERLOAD in a positive way. It

gets itself in better shape to meet the demand next time.

Progressive Overload Principle

Frequency – The number of times you engage a particular exercise each week.Intensity – The level of effort at which your exercise. For cardiorespiratory fitness, intensity is usually measured in terms of how fast you get your heart beating (your heart rate). For muscular strength and endurance training, intensity depends on the amount of resistance and number of repetitions. For flexibility, intensity is measured by the depth of the stretch.Time – (duration). The amount of time you spend on a particular exercise.Type – The kind of exercise you choose to do.

Page 12: FITNESS Do You Have What It Takes. Components of Fitness  Cardiovascular Endurance Exercising the heart and lungs  Flexibility Joint health  Muscle.

Specificity PrincipleSpecificity Principle

The specificity principle means that in order to improve a specific component of fitness, you must perform exercises specifically designed to address that component. Many exercises will improve some components of fitness but not others. Cycling, for example, is great for cardiorespiratory fitness, but doesn’t build upper body strength or increase your flexibility. You should take into account the principle of specificity when deciding which activities you choose to perform. 

Page 13: FITNESS Do You Have What It Takes. Components of Fitness  Cardiovascular Endurance Exercising the heart and lungs  Flexibility Joint health  Muscle.

Reversibility PrincipleReversibility Principle

The reversibility principle states that your fitness level will decline if you don’t maintain your physical activity. Just as your body adapts to overload to increase your fitness, if you don’t stop or reduce your exercise routine your body will adapt to the reduced demand and your fitness will suffer. Fitness declines can happen quickly, sometimes in as little as 10 days. Therefore, it is important to maintain a consistent exercise routine to avoid reversing your fitness gains. 

Page 14: FITNESS Do You Have What It Takes. Components of Fitness  Cardiovascular Endurance Exercising the heart and lungs  Flexibility Joint health  Muscle.

Individuality PrincipleIndividuality Principle

The principle of individuality means that your will respond to the demands you place on your body in your own unique way. We each react differently to specific exercises, with some people gaining more benefit from a particular exercise than others. These individual responses are shaped, in part, by genetics. Identifying the exercises best suited to you is a key part of designing an effective fitness program

Page 15: FITNESS Do You Have What It Takes. Components of Fitness  Cardiovascular Endurance Exercising the heart and lungs  Flexibility Joint health  Muscle.

Aerobic vs. Anaerobic Work

Aerobic: An activity that lasts long periods of time requiring increased oxygen demand. An example would be distance running.

Anaerobic: An activity that requires bursts of great oxygen demand over a short period of time. An example would be a sprinter.

Isotonic vs. Isometric

Isotonic: Exercises require muscles to flex through a range of motion against resistance. Ex: Bicep Curl or bench press

Isometric: Exercises require the muscles to flex against an immovable object. Ex: Wall Sit or hand stand

Page 16: FITNESS Do You Have What It Takes. Components of Fitness  Cardiovascular Endurance Exercising the heart and lungs  Flexibility Joint health  Muscle.

Holistic Benefits of ExerciseHolistic Benefits of ExercisePhysicalPhysical

BackachesBackaches

Cancer (colon, breast and other)Cancer (colon, breast and other)

DiabetesDiabetes

Digestive Disorders (ulcers, Digestive Disorders (ulcers,

constipation, diarrhea and other)constipation, diarrhea and other)

HeadachesHeadaches

Heart and Blood Vessel DiseaseHeart and Blood Vessel Disease

(heart disease and stroke)(heart disease and stroke)

High blood cholesterol, highHigh blood cholesterol, high

blood pressureblood pressure

Insomnia (sleep disorder)Insomnia (sleep disorder)

Kidney diseaseKidney disease

Obesity Obesity

Menstrual irregularities,Menstrual irregularities,

cramping and mood swingscramping and mood swings

Osteoporosis (adult bone loss)Osteoporosis (adult bone loss)

Psychological/Emotional Psychological/Emotional

Physically active people Physically active people experience less anxiety and experience less anxiety and depression than do sedentary depression than do sedentary people.people.

Fit people deal better with Fit people deal better with emotionally stressful events emotionally stressful events than do sedentary people. than do sedentary people.

Depressed people who adopt a Depressed people who adopt a routine of regular aerobic routine of regular aerobic exercise become as well and exercise become as well and stay as well as others who stay as well as others who obtain psychotherapy. obtain psychotherapy.

Page 17: FITNESS Do You Have What It Takes. Components of Fitness  Cardiovascular Endurance Exercising the heart and lungs  Flexibility Joint health  Muscle.

OTHER HOLISTIC BENEFITSOTHER HOLISTIC BENEFITSPhysical Health

Makes physical activity easier to performPromotes rest, relaxation, sleep and healing

Aids weight controlContributes to nutritional health

Enhances disease resistanceStrengthens accident resistance

Mental, Emotional and Spiritual Health

Strengthens resistance to depression and anxietyStrengthens defenses against stressAllows freedom from drug abuse

Enhances self-esteemEnhances ability to learnRaises self-confidence

Instills joy in lifeInspires courage to face challenges

Social Health

Provides social opportunitiesEnhances intimate relationships

Strengthens family tiesOpens the way for social support

Encourages citizenshipEnhances energy for productive work