Five Components of Fitness Physical Education

Cardiorespiratory Endurance Is the ability of the heart, blood, blood vessels and lungs to supply enough oxygen and necessary fuel to the muscles during long periods of physical activity. Aerobic activities - Activities that force the body to use a large amount of oxygen for a sustained period of time 1.Running 2.Swimming Improves health (Lowers risk of) Heart disease Type II diabetes Heart attacks Strokes

Muscular Strength The ability of the muscle or muscles to push or pull with force Max rep. 3-5 reps

Muscular Endurance Ability of the muscles to repeat a movement many times or hold a position without stopping to rest. More then 12 reps Bench press Bicep curls Sit-up Push ups “If you do not use them you will lose them”

Resistance Training An activity that places additional force against the muscle or muscle group.

Muscular strength/Muscular Endurance Contd. As muscles become stronger, your physical performance is improved. Improving muscular endurance gives the body the ability to work, exercise or play more often, with more power and longer periods of time.

Flexibility Muscles ability to move a joint through a full range of motion. As the body ages, muscles,tendons, and ligaments stiffen and become less flexible

Stretches Dynamic (Moving)-Moving parts of the body continuously while gradually increasing reach, speed of movement that gradually take a person gently to their limits of their range of motion EX( Arm swings, Leg kicks, Bends, Twists) Static (Stationary)- Stretching a muscle to the point of mild discomfort by holding it in a maximal stretch for a extended period of time. (EX Butterfly Stretch, calf stretch, Quad stretch

Body Composition Combination of fat mass and fat free mass. Healthy levels of fat: Insulates organs Absorbs vitamins Energy source Healthy level of fat mass in men is 10%-20% Healthy level of fat mass in women 15%-25% -Improving body comp will reduce the risk of heart disease, type II diabetes, high BP, strokes, certain types of cancer and obesity

Body Composition Contd. Body composition is affected by (energy in) calories eaten and (activity out) calories burned. The healthiest way to maintain or loose body composition is through a healthy lifestyle (watching what you eat and excercising). Fitday.com