Components of Fitness Represents how fit the body is as a whole.

What is Physical Activity?  Movement of the body that uses energy

What is Physical Fitness?  a level of health in which you have muscular endurance, muscular strength, flexibility, cardiovascular endurance, and lean body composition.

Cardiovascular Endurance  Cardiovascular  Refers to heart and blood vessels  Endurance  The ability to complete activity over a prolonged period of time.

Cardiovascular Endurance  The ability of the heart, blood vessels, and lungs to supply oxygen to working muscles during physical activity for a prolonged period of time.  Activity must be done continuously for 20 or more minutes and 5 or more days a week. Exercises: Running, Swimming, Walking, Biking Cardiovascular Machines at a Fitness Center (Ellipticals, Treadmills, Rowing Machine, Bikes)

Aerobic vs. Anaerobic  What’s the Difference?  "aerobic" and "anaerobic" refer to the presence and absence of oxygen, respectively  Aerobic uses a lot of air during along period of time and is often cardiovascular.For example, like running  Examples: Zumba, running/walking Monument 10K, or swimming  Anaerobic is strength or high intensity exercise during a short period of time and does not use a lot of air. For example, like lifting weights  Examples: Push-ups, Basketball, 100m Dash

Muscular Endurance  is the ability of a muscle or muscle group to repeat a movement many times or to hold a particular position for an extended period of time Exercises: push-ups; lunges; pull-ups; abdominal exercises, planks

Muscular Strength  is the amount of force a muscle or muscle group can exert against a heavy resistance Exercises: Bench Press; Squat; power cleans

Flexibility  Is the ability for a person to move their joint through the full range of motion. Exercises: Yoga, sport specific stretches

Body Composition  is the amount of fat in the body compared to the amount of lean mass (muscle, bones etc.) Measured: Skin Fold Calipers

FITT Principle  The FITT principle was devised to help you organize your individual fitness program.  FITT stands for:  F – Frequency  I – Intensity  T – Time  T - Type

 F requency = How Often  I ntensity = How Hard  T ime = How long  T ype = Exercises/Activity

FREQUENCY  How many days per week  Exercise a minimum of 3 days per week

INTENSITY  How can it be measured?  Cardiovascular:  Heart Rate  Rate of Perceived Exertion (RPE)  Muscular Strength and Endurance:  Number of Repetitions  Strength: 3 – 7 Repetitions  Endurance: 12+ Repetitions

Heart Rate = Intensity  The number of heartbeats occurring within a specific length of time.  Taken with Heart Rate monitor or manually using radial or carotid palpitations.  Resting Heart Rate : Used to measure improvements in Cardiovascular Endurance  In general, the higher your resting heart rate, the less physically fit you are, and the lower your heart rate, the more physically fit you are.

Measuring Heart Rate  Heart Rate Monitor  Carotid Pulse  Radial Pulse

Resting Heart Rate (RHR)  Using either your Radial or Carotid Pulse, calculate your RHR  Count pulse for 15 seconds and multiply by 4.  My RHR =

Maximum Heart Rate  220 – age = MHR  A 17 year old boy is interested in starting a fitness program. He needs to determine his MHR in order to determine the intensity he needs to work at to improve his Cardiovascular Endurance.  Calculate his Maximum Heart Rate (MHR)

Target Heart Rate  Lets you measure your initial fitness level and monitor your progress in a fitness program.  Measuring your heart rate allows one to determine if they are working too hard or not hard enough  Calculating THR:  60% of MHR: MHR x 0.60 = ______bpm  80% of MHR: MHR x 0.80 = ______bpm

Calculating Target Heart Rate Range Exampl e Lower LimitUpper Limit Start with 220 Subtract your age ________ ________ Equals MHR208 Multiply by: 60% - Lower Limit 80% - Upper Limit 208 x.60 Equals Target Heart Rate

Rate of Perceived Exertion RPE  Scale used to measure the intensity of one’s exercise.

Why use RPE  It provides a double-check on heart rate and breathing level.  Assessing RPE can be performed without stopping.  There is NO equipment necessary

How to use RPE  Rate of perceived exertion is assessed by use of a 0 – 10 chart, which rates the feelings caused by exertion.  For example, sitting in a chair would have a rating of 0, where as walking at a pace you feel is moderate would be given a rating of 3.  The recommended RPE range in an effort to improve their fitness level would be 4 -6 (moderate activity) to 7-8 (vigorous activity)

Time  How many minutes you exercise a day  Try to maintain your Heart Rate in your Target Heart Rate zone for 20 – 30 minutes.  As you become more fit the intensity and time will increase.

TYPE  What type of exercise will you be doing?  Will an exercise session be primarily cardiovascular, resistance training or a combination of both?  And, what specific exercises will you perform.