Components of Fitness

Components of FitnessRepresents how fit the body is as a whole.What is Physical Activity?Movement of the body that uses energyWhat is Physical Fitness?a level of health in which you have muscular endurance, muscular strength, flexibility, cardiovascular endurance, and lean body composition.

Cardiovascular EnduranceCardiovascularRefers to heart and blood vessels

EnduranceThe ability to complete activity over a prolonged period of time.Cardiovascular EnduranceThe ability of the heart, blood vessels, and lungs to supply oxygen to working muscles during physical activity for a prolonged period of time.

Activity must be done continuously for 20 or more minutes and 5 or more days a week.Exercises: Running, Swimming, Walking, Biking Cardiovascular Machines at a Fitness Center (Ellipticals, Treadmills, Rowing Machine, Bikes)

Aerobic vs. AnaerobicWhats the Difference?

"aerobic" and "anaerobic" refer to the presence and absence of oxygen, respectively

Aerobic uses a lot of air during along period of time and is often cardiovascular .For example , like runningExamples: Zumba, running/walking Monument 10K, or swimming

Anaerobic is strength or high intensity exercise during a short period of time and does not use a lot of air. For example , like lifting weightsExamples: Push-ups, Basketball, 100m Dash

Muscular Enduranceis the ability of a muscle or muscle group to repeat a movement many times or to hold a particular position for an extended period of timeExercises: push-ups; lunges; pull-ups; abdominal exercises, planks

Muscular Strengthis the amount of force a muscle or muscle group can exert against a heavy resistanceExercises: Bench Press; Squat; power cleans

FlexibilityIs the ability for a person to move their joint through the full range of motion.Exercises: Yoga, sport specific stretches

Body Compositionis the amount of fat in the body compared to the amount of lean mass (muscle, bones etc.)Measured: Skin Fold Calipers

FITT PrincipleThe FITT principle was devised to help you organize your individual fitness program.

FITT stands for:F FrequencyI IntensityT TimeT - TypeFrequency = How Often

Intensity = How Hard

Time = How long

Type = Exercises/Activity

FREQUENCY

How many days per week

Exercise a minimum of 3 days per week

INTENSITYHow can it be measured?Cardiovascular:Heart RateRate of Perceived Exertion (RPE)Muscular Strength and Endurance:Number of RepetitionsStrength: 3 7 RepetitionsEndurance: 12+ RepetitionsHeart Rate = IntensityThe number of heartbeats occurring within a specific length of time.Taken with Heart Rate monitor or manually using radial or carotid palpitations.

Resting Heart Rate: Used to measure improvements in Cardiovascular Endurance

In general, the higher your resting heart rate , the less physically fit you are, and the lower your heart rate, the more physically fit you are. Measuring Heart RateHeart Rate Monitor

Carotid Pulse

Radial Pulse

Resting Heart Rate (RHR)Using either your Radial or Carotid Pulse, calculate your RHR

Count pulse for 15 seconds and multiply by 4.

My RHR = Maximum Heart Rate220 age = MHR

A 17 year old boy is interested in starting a fitness program. He needs to determine his MHR in order to determine the intensity he needs to work at to improve his Cardiovascular Endurance.

Calculate his Maximum Heart Rate (MHR)Target Heart RateLets you measure your initial fitness level and monitor your progress in a fitness program.

Measuring your heart rate allows one to determine if they are working too hard or not hard enough

Calculating THR: 60% of MHR: MHR x 0.60 = ______bpm80% of MHR: MHR x 0.80 = ______bpm

Calculating Target Heart Rate RangeExampleLower LimitUpper LimitStart with 220Subtract your age220-12220- ________220- ________

Equals MHR208Multiply by:60% - Lower Limit80% - Upper Limit208x.60

Equals Target Heart RateRate of Perceived Exertion RPEScale used to measure the intensity of ones exercise.

Why use RPEIt provides a double-check on heart rate and breathing level.

Assessing RPE can be performed without stopping.

There is NO equipment necessaryHow to use RPERate of perceived exertion is assessed by use of a 0 10 chart, which rates the feelings caused by exertion.

For example, sitting in a chair would have a rating of 0, where as walking at a pace you feel is moderate would be given a rating of 3.

The recommended RPE range in an effort to improve their fitness level would be 4 -6 (moderate activity) to 7-8 (vigorous activity)

TimeHow many minutes you exercise a day

Try to maintain your Heart Rate in your Target Heart Rate zone for 20 30 minutes.

As you become more fit the intensity and time will increase.

TYPEWhat type of exercise will you be doing?

Will an exercise session be primarily cardiovascular, resistance training or a combination of both?

And, what specific exercises will you perform.