COMPONENTS OF HEALTH RELATED FITNESS

CARDIORESPIRATORY ENDURANCE Ability of circulatory and respiratory systems to supply oxygen during sustained activity. Ability of circulatory and respiratory systems to supply oxygen during sustained activity. Helps heart and lungs function more efficiently and improves metabolic rate Helps heart and lungs function more efficiently and improves metabolic rate Increases healthful aging Increases healthful aging

Improves insulin sensitivity, decreasing risk of diabetes Improves insulin sensitivity, decreasing risk of diabetes Reduces harmful effects of the alarm stage of the GAS Reduces harmful effects of the alarm stage of the GAS Improves ability of muscles to avoid lactic acid buildup Improves ability of muscles to avoid lactic acid buildup Increases number of HDLs and decreases LDLs Increases number of HDLs and decreases LDLs Improves function of the immune system Improves function of the immune system Helps with digestion Helps with digestion Can aid in psychological well being Can aid in psychological well being

MAINTAINING CR ENDURANCE Improvement will occur in the beginning of a new program. Intensity or time must be changed to continue to see improvement. It is recommended to do 3- 5 days of training per week Improvement will occur in the beginning of a new program. Intensity or time must be changed to continue to see improvement. It is recommended to do 3- 5 days of training per week

FLEXIBILITY The ability to bend and move the joints through the full range of motion The ability to bend and move the joints through the full range of motion Decreases likelihood of having accidents like falls, prevents lower back pain and injuries Decreases likelihood of having accidents like falls, prevents lower back pain and injuries

Types of stretches Types of stretches –Static: holding a stretch at point of pull for seconds –Ballistic: bouncing during the stretch. Only recommended under supervision for certain activities

Should only stretch once muscles have been warmed up with gradual activity such as jogging or walking Should only stretch once muscles have been warmed up with gradual activity such as jogging or walking

MUSCULAR STRENGTH Maximum amount of force a muscle can produce in a single effort Maximum amount of force a muscle can produce in a single effort

MUSCULAR ENDURANCE Ability of the muscle to continue to perform without fatigue Ability of the muscle to continue to perform without fatigue

DEVELOPMENT OF STRENGTH TRAINING PROGRAM Begin with a weight that can be moved for 8-12 repetitions and increase amount once that is no longer challenging Begin with a weight that can be moved for 8-12 repetitions and increase amount once that is no longer challenging Heavy weight and low numbers of reps increases strength, higher reps and lower weight increases endurance Heavy weight and low numbers of reps increases strength, higher reps and lower weight increases endurance Must continue to challenge muscles for maintenance and for strength increase Must continue to challenge muscles for maintenance and for strength increase

BODY COMPOSITION Ratio of lean body mass to body fat Ratio of lean body mass to body fat

EXERCISE Planned, structured, repetitive bodily movement done to improve or maintain one or more components of physical fitness Planned, structured, repetitive bodily movement done to improve or maintain one or more components of physical fitness

TYPES OF EXERCISE 1. Aerobic: exercise in which large amounts of oxygen are required continually for an extended period of time. Usually any activity lasting longer than 20 minutes 2. Anaerobic: exercise in which the body’s demand for oxygen is greater than what is available during exertion. Usually short, quick exercises

3. Isometric: exercise in which a muscle is tightened for about 5-8 seconds and there is no body movement. Muscle strengthening 4. Isotonic: exercise in which a muscle or muscles moves against a resistance weight and/or gravity 8-15 times. Muscle strengthening, endurance, flexibility 5. Isokinetic exercise: exercise in which special machines are used to provide weight resistance through the full range of motion. Muscle strengthening, endurance and flexibility

SKILL RELATED FITNESS Capacity to perform well in sports and physical activities Capacity to perform well in sports and physical activities 1. Agility: ability to rapidly change position of the body 2. Balance: ability to keep from falling when a person is still or moving 3. Coordination: ability to use senses together with body parts during movement

Reaction time: time it takes person to move after hearing, seeing, feeling, or touching a stimulus Reaction time: time it takes person to move after hearing, seeing, feeling, or touching a stimulus Speed: ability to move quickly Speed: ability to move quickly Power: ability to combine strength and speed Power: ability to combine strength and speed