FITNESS FOR
LIFE
COMPONENTS OF
FITNESS
HEALTH-RELATED
SKILL RELATED
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.
MUSCULAR
ENDURANCE
The ability of a muscle or muscle
group to exert a sub-maximal
force REPEATEDLY over a
period of time.
MUSCULAR
CONTRACTIONS
Isotonic (meaning same
tension)
Isometric (meaning same
distance or not moving)
Isokinetic (meaning same
speed)
MUSCULAR
CONTRACTIONS
Isotonic contractions -cause the
muscle to change length as it
contracts and causes movement of a
bodyare
There part.
two types of
Isotonic contraction
Concentric
contractions - cause
the muscle to shorten
as it contracts
Eccentric
contractions -
opposite of
concentric and occur
MUSCULAR
CONTRACTIONS
Isometric contraction
s 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
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
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
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
Pulse Check
Radial Pulse Carotid Pulse
Place the tips of the Place the tips of the
middle and index middle and index
fingers at the base of fingers gently just to
the thumb. Press down side of the throat on
lightly 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
TARGET HEART RATE
ZONE
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.
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.
LEVELS OF INTENSITY
FLEXIBILITY
Is the ability to move a joint
through its complete range of
motion
Types (ROM). • Dynamic stretching
of Stretching:
• Static stretching is
uses momentum and
slow and constant
active muscular effort
with the end position
are used to stretch
held for 10-30
and the end position is
seconds.
not held
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
Some ways to measure body Index
fat:
• Hydrostatic weighting It is an indirect
• DEXA – Dual-Energy X- measure of body
Ray Absorptiometry) composition based
• Bioelectrical Impedance on height and
• Skin Calipers weight.
SOMATOTYPES
Somatotype – inherited body type based on
skeletal frame and body composition
Endomorph Mesomorph Ectomorph
• pear shaped body • wedge shaped body • high forehead
• rounded head • cubical head • receding chin
• wide hips and • wide broad shoulders • narrow shoulders
shoulders • muscled arms and and hips
• wider front to legs • narrow chest and
back rather than • narrow hips abdomen
side to side. • narrow from front to • thin arms and
• Accumulation of back rather than side legs
fat on body, to side. • lean muscle and
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
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
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
SKILL
RELATED
COMPONENT
S OF FITNESS
SKILL VS. HEALTH
REALTED COMPONENTS
OF FITNESS
HEALTH- SKILL-
RELATED RELATED
COMPONEN COMPONEN
TS TS
skills that enable skills that will
one to become and enhance one’s
stay physically performance
healthy. also
associated with called performanc
disease prevention
AGILITY
theability to change and
control the direction
and position of the body
while maintaining a
constant, rapid motion.
BALANCE
the ability to
control or stabilize
the body when
standing still
or moving.
COORDINATIO
N
ability
to use the
senses together
with body parts
during movement.
POWER
theability to
perform with
strength at a rapid
pace.
REACTION
the
TIME
amount of time it
takes to start a
movement once your
senses signal the
need to move
SPEED
theability to cover
a distance in a
short amount of
time.
BENEFITS OF EXERCISE:
LOWE
R
CHOL S
STRENGTHENS HEART AND LUNGS ESTE
IM ROVR
P SL
EO
N C E
FIDE OF WELL-BEING E SLEEP
ENHANCES O FEELING
N R
V E SC S S U
P R O STRENGTHENS
E MUSCLES
IMIMPROVES R
P AND BONES
O D
APPEARANCEBL IN O
E S C RE PREVENTS
E
S A S E A S
HELP EA S EN INJURY
IS E
S R
C WEIG N ERGY R T D
COM E
D POS HT C INATI O H E A
ITION ORDONTR O F N
O IS K T I O
S C O LEA S
N R M O
VE UC BEB D T ED
O S O F
P R O
R E D Y N G E
IM D IA R A
REDUCES STRESS A ND TENSION
AND V E S
M P RO
I
FITT Principle
“To gain health benefits in all
5 components of
fitness…..
F= ….how often should I work out?”
Frequency
….how much effort should I put in?”
I = Intensity
….how long should my workout be?”
T = Time
…what type of exercises should I do?”
T = Type
muscle
strength cardiovascular
and endurance flexibility
endurance
FREQUENC 2 – 3 days 5 – 6 days 3 or more
Y per week per week times/wee
k
INTENSITY moderate heart rate to the
weight in target point of
zone mild
discomfort
TIME 3-4 sets, 20 – 60 10 – 30
6-15 reps. minutes seconds
TYPE major major major
muscle muscles muscle
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!!!!
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