Physical Fitness

Fitness Concepts Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition –The amount of fat tissue in your body compared to the amount of lean tissue

Cardiorespiratory Endurance How you are able to distribute nutrients and oxygen and remove wastes efficiently during prolonged exercise Single most important component of health related fitness –Allow you to do everyday activities (walk up stairs) Aerobic exercise- –Ongoing physical activity that raises your breathing rate and heart rate Determine your level by figuring out VO2 Max –The maximum amount of oxygen that the human body is able to use per minute of physical activity Figured out by look at heart rate and stroke volume –Heart rate –Stroke volume: the amount of blood pumped by the heart in one beat

Muscular Strength The ability of a muscle to exert maximum force against a resistance To gain strength use overload principle –Go to momentary failure Two ways to get stronger: –Make each muscle fiber stronger –Recruit more fibers for each contraction Specificity of training –Strength training exercises should resemble as closely as possible those done in the activity to improve in that sport –Could also mean working specific muscles because that is the area you want to improve

Modes of Strength Training Isometric: Applying force without movement Dynamic: Moving through a full range of motion –Isotonic exercise –Isokinetic exercise –Includes two types of contractions Concentric: muscle shortens Eccentric : muscle lengthens

Muscular Endurance –The ability of a muscle to exert sub maximum force repeatedly or continuously overtime

To Build Muscular… Strength –Lift 80% of maximum capacity for starting intensity for 6- 8 reps Then progressively build up to 12 reps Then start increasing resistance Endurance –Start with less than 80% maximum capacity Build up to 15 reps

Flexibility Achievable range of motion at the joint or group of joints without causing injury Types of stretching –Ballistic: exercise done with jerky, rapid, and bouncy movements –Slow-sustained: muscles gradually lengthen through a joint’s complete range of motion and the final position is held for a few seconds –Proprioceptive Neuromuscular Facilitation (PNF): based on a contract/relax method, which requires the assistance of another person