Transcript Physical Activity and the Components of Fitness Health Related Fitness      Cardiovascular endurance Muscular endurance Muscular strength Flexibility Body composition Fundamental Concepts 2e.

Physical Activity
and the
Components of Fitness
Health Related Fitness





2
Cardiovascular endurance
Muscular endurance
Muscular strength
Flexibility
Body composition
Fundamental Concepts 2e
Skill Related Fitness






3
Agility
Balance
Coordination
Speed
Power
Reaction time
Fundamental Concepts 2e
Cardiovascular System
Muscles send deoxygenated blood to heart
Heart sends deoxygenated blood to lungs
Lungs oxygenate the blood
Heart sends oxygenated blood to body
4
Fundamental Concepts 2e
Characteristics of
Blood Vessels
Arteries pump oxygenated blood
and have muscular, elastic walls
that promote good circulation
5
Veins carry de-oxygenated blood and
rely on pumping action of muscles to
move blood
Fundamental Concepts 2e
Click here for more
info on hypertension
Blood Pressure





6
Systolic
120 mm Hg
Diastolic
80 mm Hg
Systolic Values
120-140
Borderline
140-180
At risk!
180+
Treatment!
Fundamental Concepts 2e
FIT Formula for
Cardiovascular Fitness
3-6x per week
HR in target
zone
At least 30
minutes
7
Fundamental Concepts 2e
Maximum Heart
Rate and Aging
Maximum HR = 208 – (.7* age)
HR
Ex for a 22 yr old:
200
190
180
170
160
Max HR = 208 – (.7 * 22)
= 208 – 15.4
= 193
20
30
40
50
60
AGE
8
Fundamental Concepts 2e
Resting HR and Fitness
Resting HR decreases
because the heart
is stronger
HR 90
80
70
60
50
LOW
HIGH
FITNESS
9
Fundamental Concepts 2e
Benefits of Flexibility




10
Freedom of
movement
Decreased risk
of back pain
Decreased
risk of injury
Improved athletic
performance
Fundamental Concepts 2e
Flexibility and Back Pain
11
Fundamental Concepts 2e
FIT Formula
(Static Stretching)
F
I
T
12
3 - 7 times per week
10% beyond normal length of muscle
10-60 seconds
Fundamental Concepts 2e
Stretching Precautions




13
Don't force stretch to the point of
pain
Choose safe exercises
Avoid overstretching weak muscles
Use good technique
Fundamental Concepts 2e
Muscular Fitness
Benefits of Resistance Training

Strength and muscular endurance promote muscular fitness
and provide important health benefits
– Avoiding back problems
– Reducing risks of injury
– Reducing risks of osteoporosis
Resistance Training Principles
 Overload
 Progression
 Specificity
 Rest / recovery
14
Fundamental Concepts 2e
Resistance (% of 1 RM)
Repetition Continuum
Muscular
Strength
High Load
Low Reps
How often?
Mod Load
Mod Reps
Low Load
High Reps
What
resistance?
Muscular
Endurance
How many
sets?
Repetitions
15
Fundamental Concepts 2e
Training Considerations


Start slowly
Use good technique
Click for info on
concentric and eccentric
contractions
– Lift in a controlled manner
– Exhale during effort
– Bring weight down slowly




16
Allow time for recovery
Expect plateaus
Sport specific training
Overall muscle balance
Fundamental Concepts 2e