Physical Activity and the Components of Fitness Physical Activity and the Components of Fitness

2Fundamental Concepts 2e Health Related Fitness  Cardiovascular endurance  Muscular endurance  Muscular strength  Flexibility  Body composition

3Fundamental Concepts 2e Skill Related Fitness  Agility  Balance  Coordination  Speed  Power  Reaction time

4Fundamental Concepts 2e Cardiovascular System Muscles send deoxygenated blood to heart Heart sends deoxygenated blood to lungs Lungs oxygenate the blood Heart sends oxygenated blood to body

5Fundamental Concepts 2e Characteristics of Blood Vessels Arteries pump oxygenated blood and have muscular, elastic walls that promote good circulation Veins carry de-oxygenated blood and rely on pumping action of muscles to move blood

6Fundamental Concepts 2e Blood Pressure  Systolic 120 mm Hg  Diastolic 80 mm Hg Systolic Values Systolic Values  Borderline  At risk!  180+ Treatment! Click here for more info on hypertension

7Fundamental Concepts 2e FIT Formula for Cardiovascular Fitness 3-6x per week HR in target zone At least 30 minutes

8Fundamental Concepts 2e Maximum Heart Rate and Aging Maximum HR = 208 – (.7* age) AGE HR Ex for a 22 yr old: Max HR= 208 – (.7 * 22) = 208 – 15.4 = 193

9Fundamental Concepts 2e Resting HR and Fitness Resting HR decreases because the heart is stronger FITNESS LOWHIGH HR

10Fundamental Concepts 2e Benefits of Flexibility  Freedom of movement  Decreased risk of back pain  Decreased risk of injury  Improved athletic performance

11Fundamental Concepts 2e Flexibility and Back Pain

12Fundamental Concepts 2e FIT Formula (Static Stretching) F times per week I 10% beyond normal length of muscle T seconds

13Fundamental Concepts 2e Stretching Precautions  Don't force stretch to the point of pain  Choose safe exercises  Avoid overstretching weak muscles  Use good technique

14Fundamental Concepts 2e Muscular Fitness Benefits of Resistance Training  Strength and muscular endurance promote muscular fitness and provide important health benefits –Avoiding back problems –Reducing risks of injury –Reducing risks of osteoporosis Resistance Training Principles  Overload  Progression  Specificity  Rest / recovery

15Fundamental Concepts 2e Repetitions Resistance (% of 1 RM) High Load Low Reps Mod Load Mod Reps Low Load High Reps Muscular Strength Muscular Endurance Repetition Continuum How often? What resistance? How many sets?

16Fundamental Concepts 2e Training Considerations  Start slowly  Use good technique –Lift in a controlled manner –Exhale during effort –Bring weight down slowly  Allow time for recovery  Expect plateaus  Sport specific training  Overall muscle balance Click for info on concentric and eccentric contractions