1. 5 COMPONENTS OF HEALTH-RELATED FITNESS
1. Muscle strength
2. Muscle endurance
3. Cardiovascular endurance
4. Flexibility
5. Body composition

2. MUSCLE STRENGTH
The ability of a muscle or muscle group to exert a maximum force against a resistance ONE TIME through the full range of motion. Range of motion (ROM) is the degrees through which a joint can move.

3. MUSCLE ENDURANCE
The ability of a muscle or muscle group to exert a sub-maximal force REPEATEDLY over a period of time.

4. Most activities and exercise that improve your fitness levels fall into one of two categories:
Aerobic Exercise: Is any activity that uses large muscle groups, rhythmic in nature, can can be maintained for at least 10 minutes 3 times a day or for minutes at one time.
Example: Running, cycling, swimming and dancing
Anaerobic Exercise: Involves intense short bursts of activity in which the muscles work so hard that they produce energy w/out oxygen.
Running 100-meter dash and lifting weights

5. CARDIOVASCULAR ENDURANCE
The ability to perform large muscle moderate to high intensity exercise for PROLONGED PERIODS keeping your heart rate in the heart rate target zone:
220
- age
x 70% to 85%
The target heart rate zone for a 17 year old is
beats per minute.

6. FLEXIBILITY
Is the ability to move a joint through its complete range of motion (ROM).

7. BODY COMPOSITION
Is the amount of lean body mass (bone, muscle, organs and body fluids) compared with the amount of body fat.
ADULT MALE ADULT FEMALE
15%-18% %-25%
BMI = Body Mass Index
It is an indirect measure of body composition
based on height and weight.

8. Typical Body Composition

9. Ways to Measure % Body Fat
Skinfold measurements: Folds of skin are measured with a caliper. The measurements are used in equations that link the thickness of skinfolds to percent body fat calculations made from more precise experiments.

10. Ways to Measure % Body Fat Cont.
The Bod Pod: The amount of air displaced by a person in a small chamber is measured by computerized sensors.

11. Ways to Measure % Body Fat Cont.
Underwater weighing: An individual is submerged and weighed under water. Percentages of fat and fat-free weight are calculated from body density.
Bioelectrical impedance analysis (BIA): A small electrical current is sent through the body, and the resistance of the body to it is recorded. The resulting estimates of how much water is in the body can be used to determine body composition.

12. BENEFITS OF EXERCISE: STRENGTHENS HEART AND LUNGS IMPROVES CONFIDENCE
LOWERS CHOLESTEROL
STRENGTHENS HEART AND LUNGS
IMPROVES SLEEP
IMPROVES CONFIDENCE
ENHANCES FEELING OF WELL-BEING
STRENGTHENS MUSCLES AND BONES
IMPROVES APPEARANCE
DECREASES BLOOD PRESSURE
PREVENTS INJURY
IMPROVES COORDINATION
INCREASES ENERGY
REDUCES RISK OF HEART DISEASE AND DIABETES
HELPS WEIGHT CONTROL AND BODY COMPOSITION
IMPROVES RANGE OF MOTION
REDUCES STRESS AND TENSION

13. F = Frequency I = Intensity T = Time T = Type
FITT Principle
“To gain health benefits in all components of fitness…..
F = Frequency
I = Intensity
T = Time
T = Type
….how often should I work out?”
….how much effort should I put in?”
….how long should my workout be?”
…what type of exercises should I do?”

14. heart rate in target zone to the point of mild discomfort
muscle strength
and
endurance
cardiovascular
flexibility
FREQUENCY
2 – 3 days
per week
5 – 6 days per week
3 or more times/week
INTENSITY
moderate
weight
heart rate in target zone
to the point of mild discomfort
TIME
3-4 sets,
6-15 reps.
20 – 60 minutes
10 – 30 seconds
TYPE
major muscle groups
major muscles groups

15. How does the FITT principle apply to body composition?
Body composition results largely from physical activity levels in the other components:
Cardiovascular exercise expends calories.
Muscle strength and endurance activities expend calories and build muscle (MUSCLE BURNS CALORIES FASTER THAN FAT!)
Flexibility exercises allow the body to better tolerate the other exercises.
DON’T FORGET ABOUT PROPER NUTRITION!!!!

16. TRAINING PRINCIPLES:
OVERLOAD – you must apply stress beyond what your body is accustomed to
PROGRESSION – the overload must continue after the body adapts to the previous stress
SPECIFICITY - to obtain a particular goal you must train those muscles with a specific method

17. Conclusion……….
Health related fitness is a lifetime pursuit. It is impossible to store fitness once it is developed. To develop fitness you should work on ALL 5 COMPONENTS:
muscle strength
muscle endurance
cardiovascular endurance
flexibility
body composition