Different Aspects of Fitness Do Now: Describe a situation that would most likely motivate you to exercise.

PHYSICAL FITNESS Definition: The ability to perform exercise at a moderate to vigorous level on a regular basis without great fatigue.

Different Aspects of Fitness Different activities make different adaptations in your body, giving you different kinds of fitness. You need all of the components of fitness, not just for sports or the gym, but for everyday life and health.

Cardiovascular Endurance Also called cardiorespiratory fitness or aerobic capacity Definition: The ability of your heart and lungs to work efficiently to supply oxygen and nutrients throughout your body during sustained physical activity.

Cardiovascular Endurance (cont’d) This aspect of fitness enables you to run, swim, bike, skate, walk, ski, and dance farther and longer, with less effort. Good condition lowers risk of several diseases, such as heart disease, diabetes, colon cancer, stroke, depression, and anxiety.

Improving Cardiovascular Endurance Perform long-duration, large-muscle activity (walking, running, skating, dancing, playing soccer, swimming) at a brisk, fun intensity. There’s a close match between how hard your body actually works and how hard you consider the activity. Too out of breath to talk? You’re working at an intensity that’s too high to be mostly aerobic. (That’s not bad, you’re just working hard!) An easy, moderate pace makes for easy, moderate progress.

Anaerobic Capacity Definition: Stored fuel system for short, intense activity Enables you to run or swim short distances quickly, and exert against resistances (Any short, hard activity) Ex: Running for a bus, pushing open a stuck door, lifting packages, going up a flight of stairs

Improving Anaerobic Capacity Perform high-intensity, short duration activity; ex: sprints, jumping rope, going up stairs Interval Training: Alternate short, hard exertions with easier ones. Work hard enough to get out of breath, rest briefly with mild activity until your heart rate returns to normal, and then sprint again. What was previously uncomfortable becomes possible and eventually easy.

Strength Definition: The ability to move a heavy weight once, or a few times. Increasing your strength makes it easier to lift weights and move yourself around Weightlifting to increase muscular strength also strengthens bones The pull of muscle against bone thickens the bone reducing fracture risk and preventing osteoporosis

Types of Strength Exercises Isometric – requires strength to hold a position by pressing against an immoveable object Ex: some yoga poses, plank position Isotonic – muscles are contracted and shortened through a range of motion Ex: weight training programs, lifting heavy objects during daily activities

Muscular Endurance Definition: The ability of a muscle to engage in sustained effort while resisting fatigue. You need muscular endurance of your legs to walk, jog, and cycle long distances, and go dancing. You use muscular endurance of torso and shoulder muscles to stand and sit in a healthful position while reading this slide.

Improving Muscular Endurance Do continuous lifts or motions. Maintain good joint positioning to prevent injury. Ex: Pedaling a bicycle, running, swimming, or walking a distance. Ex: Holding healthful positioning even if you’re tired requires muscular endurance.

Flexibility Definition: The ability to move easily and safely through a range of motion. Functional flexibility is the ability to stand and move in biomechanically healthy positioning without tightness pulling you into unhealthy, potentially injurious, body positions.

Improving Flexibility Warm up 5-10 min before you stretch to raise the body’s core temperature and enhance muscle elasticity. Don’t stretch “cold.” To increase long-term flexibility and range of motion, always stretch major muscle groups following your workout. Do: Static stretching – stretch a body part slowly and then holding the stretch position, ideally for 15-30 seconds Don’t: Ballistic stretching – bouncing type of stretch that can cause injury

Balance Definition: The ability to keep your body stable and in position without swaying, slipping, or falling. This capacity is crucial to preventing falls and near-falls, and the injuries that come with them. Injury and disuse diminish balance.

Improving Balance Stand on one foot for increasing lengths of time. Ex: stand on one foot while talking on the phone or washing dishes. Ex: Put on and take off socks and shoes standing up to combine balance and flexibility.

Not Just One You need all the different aspects of fitness for a healthy, comfortable life!

Taking the Next Steps What do you think are the important keys to improving personal fitness?