COMPONENTS OF HEALTH COMPONENTS OF HEALTH RELATED FITNESSRELATED FITNESS

CARDIORESPIRATORY CARDIORESPIRATORY ENDURANCEENDURANCE

•Ability of circulatory and Ability of circulatory and respiratory systems to supply respiratory systems to supply oxygen during sustained activity. oxygen during sustained activity.

•Helps heart and lungs function Helps heart and lungs function more efficiently and improves more efficiently and improves metabolic ratemetabolic rate

• Increases healthful agingIncreases healthful aging

• Improves insulin sensitivity, Improves insulin sensitivity, decreasing risk of diabetesdecreasing risk of diabetes

• Reduces harmful effects of the alarm Reduces harmful effects of the alarm stage of the GASstage of the GAS

• Improves ability of muscles to avoid Improves ability of muscles to avoid lactic acid builduplactic acid buildup

• Increases number of HDLs and Increases number of HDLs and decreases LDLsdecreases LDLs

• Improves function of the immune Improves function of the immune systemsystem

• Helps with digestionHelps with digestion

• Can aid in psychological well beingCan aid in psychological well being

MAINTAINING CRMAINTAINING CRENDURANCEENDURANCE

• Improvement will occur in the Improvement will occur in the beginning of a new program. beginning of a new program. Intensity or time must be changed to Intensity or time must be changed to continue to see improvement. It is continue to see improvement. It is recommended to do 3-5 days of recommended to do 3-5 days of training per weektraining per week

FLEXIBILITYFLEXIBILITY

•The ability to bend and The ability to bend and move the joints through the move the joints through the full range of motionfull range of motion

•Decreases likelihood of Decreases likelihood of having accidents like falls, having accidents like falls, prevents lower back pain prevents lower back pain and injuriesand injuries

•Types of stretchesTypes of stretches–Static: holding a stretch at Static: holding a stretch at point of pull for 15-30 point of pull for 15-30 secondsseconds

–Ballistic: bouncing during Ballistic: bouncing during the stretch. Only the stretch. Only recommended under recommended under supervision for certain supervision for certain activitiesactivities

• Should only stretch once muscles Should only stretch once muscles have been warmed up with gradual have been warmed up with gradual activity such as jogging or walkingactivity such as jogging or walking

MUSCULAR STRENGTHMUSCULAR STRENGTH

•Maximum amount of force Maximum amount of force a muscle can produce in a a muscle can produce in a single effortsingle effort

MUSCULAR ENDURANCEMUSCULAR ENDURANCE

•Ability of the muscle to Ability of the muscle to continue to perform continue to perform without fatiguewithout fatigue

DEVELOPMENT OF STRENGTH DEVELOPMENT OF STRENGTH TRAINING PROGRAMTRAINING PROGRAM

• Begin with a weight that can be moved Begin with a weight that can be moved for 8-12 repetitions and increase for 8-12 repetitions and increase amount once that is no longer amount once that is no longer challenging challenging

• Heavy weight and low numbers of reps Heavy weight and low numbers of reps increases strength, higher reps and increases strength, higher reps and lower weight increases endurancelower weight increases endurance

• Must continue to challenge muscles for Must continue to challenge muscles for maintenance and for strength increasemaintenance and for strength increase

BODY COMPOSITIONBODY COMPOSITION

•Ratio of lean body mass to Ratio of lean body mass to body fatbody fat

EXERCISEEXERCISE

•Planned, structured, Planned, structured, repetitive bodily repetitive bodily movement done to movement done to improve or maintain one or improve or maintain one or more components of more components of physical fitnessphysical fitness

TYPES OF EXERCISETYPES OF EXERCISE

1.1. Aerobic: exercise in which large Aerobic: exercise in which large amounts of oxygen are required amounts of oxygen are required continually for an extended period of continually for an extended period of time. Usually any activity lasting longer time. Usually any activity lasting longer than 20 minutesthan 20 minutes

2.2. Anaerobic: exercise in which the body’s Anaerobic: exercise in which the body’s demand for oxygen is greater than what demand for oxygen is greater than what is available during exertion. Usually is available during exertion. Usually short, quick exercisesshort, quick exercises

3.3. Isometric: exercise in which a muscle is Isometric: exercise in which a muscle is tightened for about 5-8 seconds and there tightened for about 5-8 seconds and there is no body movement. Muscle is no body movement. Muscle strengtheningstrengthening

4.4. Isotonic: exercise in which a muscle or Isotonic: exercise in which a muscle or muscles moves against a resistance muscles moves against a resistance weight and/or gravity 8-15 times. Muscle weight and/or gravity 8-15 times. Muscle strengthening, endurance, flexibilitystrengthening, endurance, flexibility

5.5. Isokinetic exercise: exercise in which Isokinetic exercise: exercise in which special machines are used to provide special machines are used to provide weight resistance through the full range weight resistance through the full range of motion. Muscle strengthening, of motion. Muscle strengthening, endurance and flexibilityendurance and flexibility

SKILL RELATED FITNESSSKILL RELATED FITNESS

• Capacity to perform well in sports and Capacity to perform well in sports and physical activitiesphysical activities

1.1. Agility: ability to rapidly change position Agility: ability to rapidly change position of the bodyof the body

2.2. Balance: ability to keep from falling Balance: ability to keep from falling when a person is still or movingwhen a person is still or moving

3.3. Coordination: ability to use senses Coordination: ability to use senses together with body parts during together with body parts during movementmovement

•Reaction time: time it takes Reaction time: time it takes person to move after hearing, person to move after hearing, seeing, feeling, or touching a seeing, feeling, or touching a stimulusstimulus

•Speed: ability to move Speed: ability to move quicklyquickly

•Power: ability to combine Power: ability to combine strength and speedstrength and speed