5 COMPONENTS OF 5 COMPONENTS OF HEALTH-RELATED FITNESSHEALTH-RELATED FITNESS

1. Muscle strength1. Muscle strength1. Muscle strength1. Muscle strength2. Muscle endurance2. Muscle endurance3. Cardiovascular endurance3. Cardiovascular endurance4. Flexibility4. Flexibility5. Body composition5. Body composition

MUSCLE STRENGTHMUSCLE STRENGTH

The ability of a muscle or muscle group The ability of a muscle or muscle group to exert a maximum force against a to exert a maximum force against a resistance resistance ONE TIMEONE TIME through the full through the full range of motion. Range of motion (ROM) range of motion. Range of motion (ROM) is the degrees through which a joint can is the degrees through which a joint can move. move.

MUSCLE ENDURANCEMUSCLE ENDURANCE

The ability of a muscle or muscle The ability of a muscle or muscle group to exert a sub-maximal force group to exert a sub-maximal force REPEATEDLYREPEATEDLY over a period of over a period of time.time.

CARDIOVASCULAR CARDIOVASCULAR ENDURANCEENDURANCE

The ability to perform large muscle The ability to perform large muscle moderate to high intensity exercise for moderate to high intensity exercise for PROLONGED PERIODSPROLONGED PERIODS keeping your keeping your heart rate in the heart rate target heart rate in the heart rate target zone:zone: 220

- age

x 70% to 85%

The target heart rate zone for a 17 year old is

142-173 beats per minute.

Is the ability to move a joint through Is the ability to move a joint through its complete range of motion (ROM).its complete range of motion (ROM).

FLEXIBILITYFLEXIBILITY

BODY COMPOSITIONBODY COMPOSITION

Is the amount of lean Is the amount of lean body mass (bone, muscle, body mass (bone, muscle, organs and body fluids) organs and body fluids) compared with the compared with the amount of body fat. amount of body fat.

ADULT MALEADULT MALE ADULT ADULT FEMALEFEMALE

15%-18% 22%-15%-18% 22%-25%25%

BMI = Body Mass Index

It is an indirect measure of body composition

based on height and weight.

BENEFITS OF EXERCISE:

STRENGTHENS HEART AND LUNGS

DECREASES BLOOD PRESSURE

STRENGTHENS MUSCLES AND BONES

INCREASES ENERGY

REDUCES STRESS AND TENSION

ENHANCES FEELING OF WELL-BEING

IMPROVES APPEARANCE

IMPROVES SLEEP

HELPS WEIGHT CONTROL AND BODY

COMPOSITION

IMPROVES COORDINATION

PREVENTS INJURY

LOWERS CHOLESTEROL

REDUCES RISK OF HEART DISEASE

AND DIABETES

IMPROVES RANGE OF MOTION

IMPROVES CONFIDENCE

FITT PrincipleFITT PrincipleFITT PrincipleFITT Principle

F = F = Frequency Frequency

I = IntensityI = Intensity

T = TimeT = Time

T = TypeT = Type

“To gain health benefits in all 5 components of fitness…..

….how often should I work out?”

….how much effort should I put in?”

….how long should my workout be?”

…what type of exercises should I do?”

muscle muscle strengthstrength

andand

enduranceendurance

cardiovascularcardiovascular

enduranceendurance flexibilityflexibility

FREQUENCFREQUENCYY

2 – 3 days2 – 3 days

per weekper week5 – 6 days 5 – 6 days per weekper week

3 or more 3 or more times/weetimes/weekk

INTENSITYINTENSITY moderatemoderate

weightweightheart rate heart rate in target in target zonezone

to the to the point of point of mild mild discomfortdiscomfort

TIMETIME 3-4 sets, 3-4 sets,

6-15 reps.6-15 reps.20 – 60 20 – 60 minutesminutes

10 – 30 10 – 30 secondsseconds

TYPETYPE major major muscle muscle groupsgroups

major major muscles muscles groupsgroups

major major muscle muscle groupsgroups

How does the FITT principle apply to How does the FITT principle apply to body composition?body composition?

Body composition results largely from physical activity levels in Body composition results largely from physical activity levels in the other components:the other components:

Cardiovascular exercise expends calories.Cardiovascular exercise expends calories. Muscle strength and endurance activities expend calories Muscle strength and endurance activities expend calories

and build muscle (MUSCLE BURNS CALORIES FASTER THAN and build muscle (MUSCLE BURNS CALORIES FASTER THAN FAT!)FAT!)

Flexibility exercises allow the body to better tolerate the Flexibility exercises allow the body to better tolerate the other exercises.other exercises.

DON’T FORGET ABOUT PROPER DON’T FORGET ABOUT PROPER NUTRITION!!!!NUTRITION!!!!

TRAINING PRINCIPLES:TRAINING PRINCIPLES:

OVERLOAD – you must apply stress OVERLOAD – you must apply stress beyond what your body is accustomed beyond what your body is accustomed toto

PROGRESSION – the overload must PROGRESSION – the overload must continue after the body adapts to the continue after the body adapts to the previous stressprevious stress

SPECIFICITY - to obtain a particular SPECIFICITY - to obtain a particular goal you must train those muscles with goal you must train those muscles with a specific methoda specific method

Conclusion……….

Health related fitness is a lifetime pursuit. It is impossible to store fitness once it is developed. To develop fitness you should work on ALL 5 COMPONENTS:

muscle strengthmuscle endurancecardiovascular enduranceflexibilitybody composition