Components of Fitness Nutrition and Fitness

Components of Fitness

Flexibility Definition- Flexibility refers to the ability of each joint to express its full range of motion. Testing- stretching individual muscles or by performing exercises such as the lunge or the sit and reach. Dangers- Poor flexibility decreases your body’s ability to maintain proper posture, limits proper joint motion increasing the risk for low-back pain, joint pain, and injury during everyday activities. Benefits- Conversely, having adequate flexibility and mobility will help reduce joint stress decreasing general aches and pains, in addition to improving your overall quality of movement.

Muscular Endurance Definition- Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. Testing- Cycling, step machines and sit up tests are often used to measure muscular endurance. Another method is to take a set weight and complete your maximum amount of repetitions or “reps” Dangers-Back injury, inability to handle everyday activites and muscular demands. Benefits-Good posture and injury prevention. Able to cope with physical demands of everyday life and enhances performance in sports and work.

Muscular Strength Definition- The amount of force a muscle an produce with a single maximum effort. It depends on such factors as the size of muscle cells and the ability of nerves to activate muscle cells. Testing- Push-ups, sit-ups, Lifting max. Dangers- Necessary for everyday activites, such as climbing stairs, as well as for emergency situations. Vital for healthy aging. Benefits- Keep the skeleton in proper alignment, preventing back and leg pain, and providing the support necessary for good posture. Obvious benefits to recreational activites. Greater muscle mass means a higher rate of metabolism. Can help manage stress and boost self-confidence.

Cardiorespiratory Endurance Definition- The ability to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity. Depends on the ability of the lungs to deliver oxygen to the working muscles. Testing- Pacers, Treadmill test Dangers- When low the heart has to work hard during normal daily activites and may not be able to perform in an emergency or handle everyday activites and stress. Benefits- Heart pumps more blood per heartbeat, resting heart rate lowers, Blood volume increases. Resting blood pressure decreases, and the body can cool itself better.

Body Composition Definition- The proportion of fat and fat-free mass in the body. Testing- Body Measurements, waist circumference, BMI, Body fat testing. BMI- Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women . http://www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm Dangers- High body fat is more likely to experience health problems, including heart disease, insulin resistance, high blood pressure, stroke, joint problems, diabetes, gallbladder disease, and some types of cancer. Benefits- Prolonged life, disease prevention, higher self- esteem, reduced stress

Quizlet http://quizlet.com/20423672/chapter-2-principles-of- physical-fitness-flash-cards/

Skill Related componenets of Fitness Speed Power Agility Balance Coordination

Overload Definition FITT: Frequency- Intensity- Time- Type-