Fitness:Unit 2 HPE I

Five Components of Fitness Cardio respiratory Endurance Muscular Endurance Muscular Strength Flexibility Body Composition

Cardiorespiratory Endurance Ability of the circulatory and respiratory system to supply oxygen to muscles during sustained activity Cardio=heart Respiratory=lungs Fitness Gram: Pacer Jogging, swimming, cycling

Muscular Endurance Ability of the muscle to continue to perform without fatigue Fitness Gram: push ups, curl ups Weight lifting: more reps of lower amounts of weight

Muscular Strength Maximum amount of force a muscle can produce in a single effort Fitness Gram: push ups, curl ups Weight lifting: fewer reps of more weight

Flexibility Ability to bend and move the joints through a full range of motion Fitness Gram: V sit and reach

Body Composition Ratio of lean tissue to fat tissue in the body Skin Fold Tests Underwater weighing Bioelectrical impedance (BIA) BMI Weight in lbs. x 703/ height in inches ^2 Example: Susan weighs 162 pounds and is 5 feet 8 inches 162x703/68^2 113,886/4, = Susan's BMI

Aerobic v. Anaerobic Exercise Aerobic With oxygen Large bouts of low to mid intensity exercise which require the muscles to use oxygen Running, swimming, cycling, hiking, dancing Anaerobic Without oxygen Short bouts of high intensity exercise which do not require the muscles to use oxygen Sprints, one rep max, jumping

Resistance Exercise Isometric: joint angle and muscle length do not change throughout exercise Wall sits, flex arm hang, planks, yoga poses Isotonic: muscle length during a constant pressure or load Bicep curls, leg curls, push ups Isokinetic: variable resistance to constant limb movement Stationary bike or elliptical