The document defines and describes the five components of health-related fitness: muscular strength, muscular endurance, cardiovascular endurance, flexibility, and body composition. It provides details on each component, including definitions and examples. The document also discusses skill-related components of fitness like agility, balance, coordination, power, reaction time and speed. It explains the differences between health-related and skill-related fitness and gives recommendations for developing all aspects of fitness using the FITT principle of frequency, intensity, time and type of exercise.
This document discusses the five main components of health-related fitness: body composition, cardiovascular fitness, muscular strength, muscular endurance, and flexibility. It provides definitions and examples for each component, describing how they can be measured and improved through different types of exercises. The document also covers related topics like target heart rate zones, types of muscle contractions, and principles of flexibility and training.
Physical activity includes sports, dance, and activities done at work or at home, like walking or yard work. Exercise is a planned, structured activity meant to improve or maintain fitness. Physical activity is essential for health, while exercise is necessary to improve fitness. The components of physical fitness are health-related and skill-related; health-related fitness helps you stay healthy, while skill-related fitness helps with sports skills.
This document discusses physical fitness and its components. It defines physical fitness as the ability to perform physical activities requiring endurance, strength and flexibility. It describes the components of health-related fitness as muscle strength, muscle endurance, cardiovascular endurance, flexibility and body composition. Skill-related fitness components include agility, balance, coordination, reaction time and speed. The document provides definitions and examples of tests for each component.
The document discusses the 5 components of health-related fitness: muscle strength, muscle endurance, cardiovascular endurance, flexibility, and body composition. It defines each component and provides guidelines for frequency, intensity, time, and type of exercise to work on each component. The FITT principle and training principles of overload, progression, and specificity are also covered to optimize workout plans. Maintaining all 5 components through regular exercise is emphasized as important for lifelong health and fitness.
New Fundamentlas of Physical Education Edited.pptQuennieSolano
This document provides an overview of physical education fundamentals including goal setting, fitness components, safety guidelines, principles of training, anatomy, and more. It recommends 60 minutes of daily moderate to vigorous activity and discusses strategies like group exercise and accountability partners. Key fitness components are defined, such as cardiovascular endurance, flexibility, muscular endurance and strength. Guidelines are provided for warm-ups, cool-downs, stretching, hydration, and injury prevention. Common exercises and their proper form are outlined. A variety of lifetime sports are also listed.
The document discusses the key principles of fitness, including frequency, intensity, time and type of exercise (FITT). It emphasizes the importance of monitoring heart rate zones during exercise to stay in the appropriate target zone. The five components of fitness - cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition - are outlined. Specific muscles that are relatively strong or weak are named. Guidelines are provided for safe stretching techniques. Body composition and methods for measuring it are briefly covered.
This document discusses physical fitness and health, including definitions, components, and tests. It defines physical fitness as the ability to perform daily tasks safely and effectively without fatigue. Health is defined as complete well-being physically, mentally, and socially. The 5 components of health-related fitness are cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. Several tests are described to measure each component, such as the 3-minute step test for cardiorespiratory endurance and the sit-and-reach test for flexibility. The document provides objectives, equipment, directions, and scoring for each test.
This document discusses the five main components of health-related fitness: body composition, cardiovascular fitness, muscular strength, muscular endurance, and flexibility. It provides definitions and examples for each component, describing how they can be measured and improved through different types of exercises. The document also covers related topics like target heart rate zones, types of muscle contractions, and principles of flexibility and training.
Physical activity includes sports, dance, and activities done at work or at home, like walking or yard work. Exercise is a planned, structured activity meant to improve or maintain fitness. Physical activity is essential for health, while exercise is necessary to improve fitness. The components of physical fitness are health-related and skill-related; health-related fitness helps you stay healthy, while skill-related fitness helps with sports skills.
This document discusses physical fitness and its components. It defines physical fitness as the ability to perform physical activities requiring endurance, strength and flexibility. It describes the components of health-related fitness as muscle strength, muscle endurance, cardiovascular endurance, flexibility and body composition. Skill-related fitness components include agility, balance, coordination, reaction time and speed. The document provides definitions and examples of tests for each component.
The document discusses the 5 components of health-related fitness: muscle strength, muscle endurance, cardiovascular endurance, flexibility, and body composition. It defines each component and provides guidelines for frequency, intensity, time, and type of exercise to work on each component. The FITT principle and training principles of overload, progression, and specificity are also covered to optimize workout plans. Maintaining all 5 components through regular exercise is emphasized as important for lifelong health and fitness.
New Fundamentlas of Physical Education Edited.pptQuennieSolano
This document provides an overview of physical education fundamentals including goal setting, fitness components, safety guidelines, principles of training, anatomy, and more. It recommends 60 minutes of daily moderate to vigorous activity and discusses strategies like group exercise and accountability partners. Key fitness components are defined, such as cardiovascular endurance, flexibility, muscular endurance and strength. Guidelines are provided for warm-ups, cool-downs, stretching, hydration, and injury prevention. Common exercises and their proper form are outlined. A variety of lifetime sports are also listed.
The document discusses the key principles of fitness, including frequency, intensity, time and type of exercise (FITT). It emphasizes the importance of monitoring heart rate zones during exercise to stay in the appropriate target zone. The five components of fitness - cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition - are outlined. Specific muscles that are relatively strong or weak are named. Guidelines are provided for safe stretching techniques. Body composition and methods for measuring it are briefly covered.
This document discusses physical fitness and health, including definitions, components, and tests. It defines physical fitness as the ability to perform daily tasks safely and effectively without fatigue. Health is defined as complete well-being physically, mentally, and socially. The 5 components of health-related fitness are cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. Several tests are described to measure each component, such as the 3-minute step test for cardiorespiratory endurance and the sit-and-reach test for flexibility. The document provides objectives, equipment, directions, and scoring for each test.
The document discusses physical fitness assessments. It defines physical fitness as the body's ability to function efficiently and effectively, consisting of health-related and skill-related components. A fitness assessment measures 5 areas: cardiovascular endurance, body composition, muscular endurance, muscular strength, and flexibility. Assessments provide a baseline to design effective exercise programs and evaluate progress. Common tests include VO2 max, pushups, situps, flexibility tests, body mass index, skin folds, and strength tests. Assessments help develop fitness goals and motivate individuals.
The document discusses physical fitness assessments. It defines physical fitness as the body's ability to function efficiently and effectively, consisting of health-related and skill-related components. A fitness assessment measures 5 areas: cardiovascular endurance, body composition, muscular endurance, muscular strength, and flexibility. Assessments provide a baseline to design effective exercise programs and evaluate progress. Common tests include VO2 max, pushups, situps, flexibility tests, body mass index, skin folds, and strength tests. Assessments help develop fitness goals and motivate individuals.
This document discusses physical fitness and its components. It defines physical fitness as eating well, being physically active, and maintaining a healthy weight. The main components of physical fitness are identified as endurance, strength, speed, flexibility, coordination, agility, and balance. Each component is then defined in more detail. For example, endurance is defined as the heart and lung's ability to supply oxygen to working muscles, and flexibility is defined as the range of motion around a joint. Warm ups are also discussed, including their benefits and typical parts like running, joint movements, and stretching.
This document discusses health-related and skill-related fitness. It defines physical fitness as the ability of the body to work efficiently and do work with little effort. Health-related fitness includes cardiovascular endurance, strength, muscular endurance, flexibility, and body composition. Skill-related fitness includes agility, balance, coordination, power, reaction time, and speed. The document emphasizes that cardiovascular endurance is the most important component for health and describes how to develop it using the FITT principle of frequency, intensity, time, and type of exercise.
The document discusses managing weight and physical activity. It provides guidelines on calorie needs based on age and gender. It states that on average Americans consume 4000 calories per day. It also shares obesity statistics in the US for different age groups. It discusses factors that influence desirable weight like body frame, basal metabolic rate, muscle tissue, and activity level. It defines body mass index categories and discusses strategies for weight loss and management through diet and exercise. It provides guidelines for physical activity in adolescents and defines aspects of physical fitness like muscular strength, endurance, cardiovascular endurance, flexibility and body composition.
The document outlines components of a physical education course, including basic concepts of fitness and wellness, dimensions of wellness, benefits of exercise, components of physical fitness, tests to measure fitness, exercise program design, and principles for developing movement skills. Key topics covered are the 7 dimensions of wellness, health and skill-related aspects of physical fitness, how to measure components like flexibility, and how to structure an exercise routine following the FITT principle.
This document discusses physical fitness and its various components. It defines physical fitness as overall well-being involving both physical and mental health. The main components of physical fitness are cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. Maintaining physical fitness provides numerous health benefits such as reducing disease risk and improving mood and quality of life. The document recommends developing a personalized fitness plan involving aerobic exercise, strength training, flexibility exercises, and other activities.
5. HMS (MPU3412) _Physical Conditioning (20201112).pdfMrCapable2
Some topic that can relate to our lifestyle. How the right way to do activities/sport that we did everyday. We must know what the function and also how to do it properly
This document discusses various aspects of physical fitness including health-related fitness, skill-related fitness, and different components of fitness such as cardiovascular endurance, muscle strength and endurance, flexibility, and body composition. It provides definitions and examples of measurements for types of skill-related fitness including speed, balance, coordination, agility, and reaction time. Guidelines are given for improving muscle strength and endurance. Target heart rate zones and how to calculate BMI are also summarized. Potential benefits of exercise and risks of overtraining or injury are outlined.
This document provides an overview of physical fitness assessments. It defines physical fitness as the ability to carry out daily tasks without undue fatigue. Components of physical fitness include body composition, muscular strength and endurance, cardiorespiratory fitness, flexibility, agility, balance, coordination, reaction time, power, and speed. The document describes methods for assessing each component, such as BMI, pushups, sit-and-reach tests. It recommends that adults engage in moderate exercise for 30 minutes daily to improve health and reduce disease risk. Precautions are discussed to prevent cardiac events during exercise.
This document discusses physical fitness, nutrition, and dietary supplements. It covers the five components of physical fitness, muscle hypertrophy, genetic impacts on hypertrophy, effective strength training techniques including variety, and concepts of weight management for athletes. It also discusses nutrition considerations including daily calorie requirements, macronutrient breakdown, phenotypes, hormones, fat-soluble vitamins, food supplements, why athletes use supplements, common anabolic and fat burning supplements, pre-workout meal timing and examples of good pre-workout meals.
1) Muscular strength and endurance are both dimensions of health-related fitness that are important for daily living and reducing health risks like back problems and injury.
2) Muscular strength is best developed using heavy weights and low repetitions, while endurance is developed using light weights and high repetitions.
3) A general muscular fitness program should incorporate exercises for all major muscle groups 3 times per week at a moderate intensity of 60-70% of maximum weight lifted.
The document discusses the concepts of health-related fitness and sport-related fitness. Health-related fitness includes components like aerobic capacity, muscular strength, flexibility, and body composition that are important for daily living. Sport-related fitness includes additional components specific to different sports like speed, agility, balance, coordination, and reaction time. The document outlines various principles for improving fitness, including specificity of training, progression, overload, reversibility, and avoiding tedium. Testing various fitness components is also discussed.
Weight training provides numerous physical and mental health benefits such as fat loss, increased energy, stronger muscles and bones, improved cholesterol levels, and reduced risk of many diseases. It also improves body composition by increasing muscle and decreasing fat, boosts metabolism, and enhances everyday functioning, flexibility, posture, and balance. Weight training lowers injury risk and can reduce stress, anxiety, and improve mood and quality of sleep. To maximize results, one should focus on compound exercises, progressively increase weight and intensity over time, incorporate variety, and allow for adequate rest and recovery between workouts. Proper form and technique are also important to gain benefits safely.
Physical Condition, Physical Skills and Ways to improve themCiclos Formativos
The document discusses the components of physical fitness including endurance, strength, speed, and flexibility. It provides details on developing each component through various training methods like continuous running to improve endurance, weight training for strength, sprint drills for speed, and static stretching to enhance flexibility. The key energy systems, classifications, and effects of each type of training are also summarized.
Powerpoint fitness and training programs assessmenthedleymfb
The document discusses exercise, physical activity, and fitness training programs. It defines exercise as planned body movements that require energy and improve fitness. Physical activity is any body movement using skeletal muscles. Effective training programs follow principles like specificity, overload, and the FITT principle of frequency, intensity, time and type of exercise. Proper warmups, cool downs, rest, and monitoring progress are also recommended for safe and effective training.
There are five elements of physical fitness: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. Various exercises target different elements - aerobic exercises like jogging and swimming improve cardiorespiratory endurance, while anaerobic exercises like weight lifting build muscular strength and endurance. Tests can evaluate each element, and engaging in a range of aerobic, anaerobic, and stretching exercises overall improves physical fitness.
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The document discusses physical fitness assessments. It defines physical fitness as the body's ability to function efficiently and effectively, consisting of health-related and skill-related components. A fitness assessment measures 5 areas: cardiovascular endurance, body composition, muscular endurance, muscular strength, and flexibility. Assessments provide a baseline to design effective exercise programs and evaluate progress. Common tests include VO2 max, pushups, situps, flexibility tests, body mass index, skin folds, and strength tests. Assessments help develop fitness goals and motivate individuals.
The document discusses physical fitness assessments. It defines physical fitness as the body's ability to function efficiently and effectively, consisting of health-related and skill-related components. A fitness assessment measures 5 areas: cardiovascular endurance, body composition, muscular endurance, muscular strength, and flexibility. Assessments provide a baseline to design effective exercise programs and evaluate progress. Common tests include VO2 max, pushups, situps, flexibility tests, body mass index, skin folds, and strength tests. Assessments help develop fitness goals and motivate individuals.
This document discusses physical fitness and its components. It defines physical fitness as eating well, being physically active, and maintaining a healthy weight. The main components of physical fitness are identified as endurance, strength, speed, flexibility, coordination, agility, and balance. Each component is then defined in more detail. For example, endurance is defined as the heart and lung's ability to supply oxygen to working muscles, and flexibility is defined as the range of motion around a joint. Warm ups are also discussed, including their benefits and typical parts like running, joint movements, and stretching.
This document discusses health-related and skill-related fitness. It defines physical fitness as the ability of the body to work efficiently and do work with little effort. Health-related fitness includes cardiovascular endurance, strength, muscular endurance, flexibility, and body composition. Skill-related fitness includes agility, balance, coordination, power, reaction time, and speed. The document emphasizes that cardiovascular endurance is the most important component for health and describes how to develop it using the FITT principle of frequency, intensity, time, and type of exercise.
The document discusses managing weight and physical activity. It provides guidelines on calorie needs based on age and gender. It states that on average Americans consume 4000 calories per day. It also shares obesity statistics in the US for different age groups. It discusses factors that influence desirable weight like body frame, basal metabolic rate, muscle tissue, and activity level. It defines body mass index categories and discusses strategies for weight loss and management through diet and exercise. It provides guidelines for physical activity in adolescents and defines aspects of physical fitness like muscular strength, endurance, cardiovascular endurance, flexibility and body composition.
The document outlines components of a physical education course, including basic concepts of fitness and wellness, dimensions of wellness, benefits of exercise, components of physical fitness, tests to measure fitness, exercise program design, and principles for developing movement skills. Key topics covered are the 7 dimensions of wellness, health and skill-related aspects of physical fitness, how to measure components like flexibility, and how to structure an exercise routine following the FITT principle.
This document discusses physical fitness and its various components. It defines physical fitness as overall well-being involving both physical and mental health. The main components of physical fitness are cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. Maintaining physical fitness provides numerous health benefits such as reducing disease risk and improving mood and quality of life. The document recommends developing a personalized fitness plan involving aerobic exercise, strength training, flexibility exercises, and other activities.
5. HMS (MPU3412) _Physical Conditioning (20201112).pdfMrCapable2
Some topic that can relate to our lifestyle. How the right way to do activities/sport that we did everyday. We must know what the function and also how to do it properly
This document discusses various aspects of physical fitness including health-related fitness, skill-related fitness, and different components of fitness such as cardiovascular endurance, muscle strength and endurance, flexibility, and body composition. It provides definitions and examples of measurements for types of skill-related fitness including speed, balance, coordination, agility, and reaction time. Guidelines are given for improving muscle strength and endurance. Target heart rate zones and how to calculate BMI are also summarized. Potential benefits of exercise and risks of overtraining or injury are outlined.
This document provides an overview of physical fitness assessments. It defines physical fitness as the ability to carry out daily tasks without undue fatigue. Components of physical fitness include body composition, muscular strength and endurance, cardiorespiratory fitness, flexibility, agility, balance, coordination, reaction time, power, and speed. The document describes methods for assessing each component, such as BMI, pushups, sit-and-reach tests. It recommends that adults engage in moderate exercise for 30 minutes daily to improve health and reduce disease risk. Precautions are discussed to prevent cardiac events during exercise.
This document discusses physical fitness, nutrition, and dietary supplements. It covers the five components of physical fitness, muscle hypertrophy, genetic impacts on hypertrophy, effective strength training techniques including variety, and concepts of weight management for athletes. It also discusses nutrition considerations including daily calorie requirements, macronutrient breakdown, phenotypes, hormones, fat-soluble vitamins, food supplements, why athletes use supplements, common anabolic and fat burning supplements, pre-workout meal timing and examples of good pre-workout meals.
1) Muscular strength and endurance are both dimensions of health-related fitness that are important for daily living and reducing health risks like back problems and injury.
2) Muscular strength is best developed using heavy weights and low repetitions, while endurance is developed using light weights and high repetitions.
3) A general muscular fitness program should incorporate exercises for all major muscle groups 3 times per week at a moderate intensity of 60-70% of maximum weight lifted.
The document discusses the concepts of health-related fitness and sport-related fitness. Health-related fitness includes components like aerobic capacity, muscular strength, flexibility, and body composition that are important for daily living. Sport-related fitness includes additional components specific to different sports like speed, agility, balance, coordination, and reaction time. The document outlines various principles for improving fitness, including specificity of training, progression, overload, reversibility, and avoiding tedium. Testing various fitness components is also discussed.
Weight training provides numerous physical and mental health benefits such as fat loss, increased energy, stronger muscles and bones, improved cholesterol levels, and reduced risk of many diseases. It also improves body composition by increasing muscle and decreasing fat, boosts metabolism, and enhances everyday functioning, flexibility, posture, and balance. Weight training lowers injury risk and can reduce stress, anxiety, and improve mood and quality of sleep. To maximize results, one should focus on compound exercises, progressively increase weight and intensity over time, incorporate variety, and allow for adequate rest and recovery between workouts. Proper form and technique are also important to gain benefits safely.
Physical Condition, Physical Skills and Ways to improve themCiclos Formativos
The document discusses the components of physical fitness including endurance, strength, speed, and flexibility. It provides details on developing each component through various training methods like continuous running to improve endurance, weight training for strength, sprint drills for speed, and static stretching to enhance flexibility. The key energy systems, classifications, and effects of each type of training are also summarized.
Powerpoint fitness and training programs assessmenthedleymfb
The document discusses exercise, physical activity, and fitness training programs. It defines exercise as planned body movements that require energy and improve fitness. Physical activity is any body movement using skeletal muscles. Effective training programs follow principles like specificity, overload, and the FITT principle of frequency, intensity, time and type of exercise. Proper warmups, cool downs, rest, and monitoring progress are also recommended for safe and effective training.
There are five elements of physical fitness: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. Various exercises target different elements - aerobic exercises like jogging and swimming improve cardiorespiratory endurance, while anaerobic exercises like weight lifting build muscular strength and endurance. Tests can evaluate each element, and engaging in a range of aerobic, anaerobic, and stretching exercises overall improves physical fitness.
Similar to Health Related Fitness Components PPT.ppt (20)
At Affordable Garage Door Repair, we specialize in both residential and commercial garage door services, ensuring your property is secure and your doors are running smoothly.
Biography and career history of Bruno AmezcuaBruno Amezcua
Bruno Amezcua's entry into the film and visual arts world seemed predestined. His grandfather, a distinguished film editor from the 1950s through the 1970s, profoundly influenced him. This familial mentorship early on exposed him to the nuances of film production and a broad array of fine arts, igniting a lifelong passion for narrative creation. Over 15 years, Bruno has engaged in diverse projects showcasing his dedication to the arts.
MRS PUNE 2024 - WINNER AMRUTHAA UTTAM JAGDHANEDK PAGEANT
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The Fascinating World of Bats: Unveiling the Secrets of the Nightthomasard1122
The Fascinating World of Bats: Unveiling the Secrets of the Night
Bats, the mysterious creatures of the night, have long been a source of fascination and fear for humans. With their eerie squeaks and fluttering wings, they have captured our imagination and sparked our curiosity. Yet, beyond the myths and legends, bats are fascinating creatures that play a vital role in our ecosystem.
There are over 1,300 species of bats, ranging from the tiny Kitti's hog-nosed bat to the majestic flying foxes. These winged mammals are found in almost every corner of the globe, from the scorching deserts to the lush rainforests. Their diversity is a testament to their adaptability and resilience.
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But bats are not just useful; they are also fascinating creatures. Their ability to fly in complete darkness, using echolocation to navigate and hunt, is a remarkable feat of evolution. They are also social animals, living in colonies and communicating with each other through a complex system of calls and body language.
Despite their importance, bats face numerous threats, from habitat destruction to climate change. Many species are endangered, and conservation efforts are necessary to protect these magnificent creatures.
In conclusion, bats are more than just creatures of the night; they are a vital part of our ecosystem, playing a crucial role in maintaining the balance of nature. By learning more about these fascinating animals, we can appreciate their importance and work to protect them for generations to come. So, let us embrace the beauty and mystery of bats, and celebrate their unique place in our world.
Amid the constant barrage of distractions and dwindling motivation, self-discipline emerges as the unwavering beacon that guides individuals toward triumph. This vital quality serves as the key to unlocking one’s true potential, whether the aspiration is to attain personal goals, ascend the career ladder, or refine everyday habits.
Understanding Self-Discipline
2. MUSCULAR STRENGTH
The ability of a muscle or muscle group to
exert a maximum force against a resistance
ONE TIME through the full range of
motion. Range of motion (ROM) is the
degrees through which a joint can move.
3. MUSCULAR ENDURANCE
The ability of a muscle or muscle group to
exert a sub-maximal force
REPEATEDLY over a period of time.
4. MUSCULAR CONTRACTIONS
Isotonic (meaning same tension)
Isometric (meaning same distance or
not moving)
Isokinetic (meaning same speed)
5. MUSCULAR CONTRACTIONS
Isotonic contractions -cause the muscle to
change length as it contracts and causes
movement of a body part.
There are two types of Isotonic
contraction
Concentric contractions -
cause the muscle to shorten
as it contracts
Eccentric contractions -
opposite of concentric and
occur when the muscle
lengthens as it contracts
6. MUSCULAR CONTRACTIONS
Isometric contractions
generate force without changing
the length of the muscle
opposing force
Isokinetic contractions - the
muscle changes length during
the contraction and produce
movements of a constant speed.
To measure this a special piece
of equipment known as an
Isokinetic Dynamometer is
required
7. CARDIOVASCULAR
ENDURANCE
The ability of the heart, lungs and blood
vessels to deliver oxygen to your body
tissues to perform moderate to high
intensity exercise for PROLONGED
PERIODS keeping your heart rate in the
heart rate target zone
8. Aerobic vs. Anaerobic
Aerobic – Aero is Greek prefix for “air”
Refers to presence of oxygen
Activities that increase your heart rate for an
extended period.
Works the cardiovascular and respiratory systems
Also called cardiovascular exercise
Anaerobic
Refers to the absence of oxygen
high intensity exercise happens in short bursts, often
at maximum level of exertion.
9. HEART RATES
Heart Rates
Resting Heart Rate (RHR) is your heart rate when you
are at rest, that is lying down but awake, and not having
recently exerted yourself. Typically between 60-80 bpm.
Maximum Heart Rate (MHR) is the number of beats
per minute of the heart when working at its maximum
Calculated as 220 – age = MHR
Target Heart Rate Zone (THR) is an age specific heart
rate range to be maintained during aerobic exercise to
receive physical benefits
10. Pulse Check
Radial Pulse
Place the tips of the middle
and index fingers at the base
of the thumb. Press down
lightly
Carotid Pulse
Place the tips of the middle
and index fingers gently just
to side of the throat on the
side of the neck
You may take your pulse for six seconds and then add a zero
to get the Heart Rate for one minute (6x10 = 60 seconds).
Or for 10 seconds and multiply by 6
Or for 15 seconds and multiply by 4
11. TARGET HEART RATE ZONE
Basic calculation:
220 – age = _____ x 70% to 85%
Maximum heart rate for a 16 year old is 204
and the target heart rate zone would be
143-173 beats per minute.
Taking your pulse during physical activity allows you
to measure how hard you are exercising. You should
exercise to stay within your target heart rate zone.
13. Is the ability to move a joint through its
complete range of motion (ROM).
FLEXIBILITY
Types of Stretching:
• Static stretching is slow
and constant with the end
position held for 10-30
seconds.
• Dynamic stretching uses
momentum and active
muscular effort are used to
stretch and the end position is
not held
14. BODY COMPOSITION
Is the amount of lean body mass
(bone, muscle, organs and body
fluids) compared with the amount
of body fat.
ADULT MALE ADULT FEMALE
Fitness 14%-17% 21%-24%
BMI = Body Mass Index
It is an indirect measure
of body composition
based on height and
weight.
Some ways to measure body fat:
• Hydrostatic weighting
• DEXA – Dual-Energy X-Ray
Absorptiometry)
• Bioelectrical Impedance
• Skin Calipers
15. SOMATOTYPES
Somatotype – inherited body type based on skeletal frame and
body composition
Endomorph
• pear shaped body
• rounded head
• wide hips and shoulders
• wider front to back
rather than side to side.
• Accumulation of fat on
body, upper arms and
thighs
Mesomorph
• wedge shaped body
• cubical head
• wide broad shoulders
• muscled arms and legs
• narrow hips
• narrow from front to back
rather than side to side.
• minimum amount of fat
Ectomorph
• high forehead
• receding chin
• narrow shoulders and
hips
• narrow chest and
abdomen
• thin arms and legs
• lean muscle and fat
16. HEALTH RELATED FITNESS
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 strength
Muscle endurance
Cardiovascular endurance
Flexibility
Body composition
17. TRAINING PRINCIPLES
Principle of Overload - providing a greater
stress, or load, on the body than it is normally
accustomed to in order to increase fitness.
The FITT Principle describes how to safely apply
the principles of overload, change one or more of
the following variables:
Frequency – how often you work
Intensity – how hard you work
Time – how long you work
Type – type of exercise
18. PHYSICAL ACTIVITY
RECOMMENDATIONS
CDC recommends the following amounts of
physical activity for adolescences
Frequency – daily
Intensity – moderate to high
Time – 60 minutes
Type – cardiovascular endurance, muscular strength
and bone strength
22. SKILL VS. HEALTH REALTED
COMPONENTS OF FITNESS
HEALTH-
RELATED
COMPONENTS
skills that enable one to
become and stay
physically healthy.
associated with disease
prevention and
functional health.
SKILL-
RELATED
COMPONENTS
skills that will enhance
one’s performance
also called performance
fitness.
23. AGILITY
the ability to change and
control the direction and
position of the body
while maintaining a
constant, rapid motion.
29. BENEFITS OF EXERCISE:
STRENGTHENS HEART AND LUNGS
STRENGTHENS MUSCLES
AND BONES
REDUCES STRESS AND TENSION
ENHANCES FEELING OF WELL-BEING
IMPROVES
APPEARANCE
PREVENTS
INJURY
30. FITT Principle
F = Frequency
I = Intensity
T = Time
T = 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?”
31. muscle strength
and
endurance
cardiovascular
endurance flexibility
FREQUENCY 2 – 3 days
per week
5 – 6 days
per week
3 or more
times/week
INTENSITY moderate
weight
heart rate in
target zone
to the point
of mild
discomfort
TIME 3-4 sets,
6-15 reps.
20 – 60
minutes
10 – 30
seconds
TYPE major
muscle
groups
major
muscles
groups
major
muscle
groups
32. How does the FITT principle apply to body
composition?
Body composition results largely from physical activity levels in the
other components:
Cardiovascular exercise expends calories.
Muscle strength and endurance activities expend calories and
build muscle (MUSCLE BURNS CALORIES FASTER THAN FAT!)
Flexibility exercises allow the body to better tolerate the other
exercises.
DON’T FORGET ABOUT PROPER
NUTRITION!!!!
33. TRAINING PRINCIPLES:
OVERLOAD – you must apply stress
beyond what your body is accustomed
to
PROGRESSION – the overload must
continue after the body adapts to the
previous stress
SPECIFICITY - to obtain a particular
goal you must train those muscles with
a specific method