5 Components of Health-related Fitness

5 Components of Health-related Fitness

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

The ability of a muscle or muscle group to exert a sub-maximal force REPEATEDLY over a period of time. 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 FLEXIBILITY Is the ability to move a joint through its complete range of motion (ROM).

BODY COMPOSITION Is the amount of lean body mass (bone, muscle, organs and body fluids) compared with the amount of body fat. ADULT MALE FEMALE 15%-18% BMI = Body 25% ADULT Mass Index22%- It is an indirect measure of body composition based on height and weight. BENEFITS OF EXERCISE: LOWE R CHOL S

LUNGS ESTE ES OL IMPROVR SLEEP STRENGTHENS HEART AND E C N E ENHANCES O FEELING FIDE OF WELL-BEING N R U SC S E V S O STRENGTHENS MUSCLES R E

P R IMIMPROVES P AND BONES D O O APPEARANCEBL IN PREVENTS CRE S E E A S S S A E INJURY E S EN HELP EA S I D ER G RWE

S T N C R Y O COM A I I HE DEPOS GHT COINAT F O ITION ORD NTR N K O S I I O T O R LE O

C A S M N S D E S F C ED V B O U T O O E D E R E G B Y P

R N IA A IM D R S E ND TENSION REDUCES STRESS A AND V O R P IM FITT Principle F= Frequency To gain health benefits in all 5 components of fitness.. 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? muscle strength and endurance cardiovascular endurance flexibility FREQUENC 2 3 days Y per week 5 6 days per week INTENSITY

moderate weight heart rate in target zone TIME 3-4 sets, 6-15 reps. major muscle 20 60 minutes 10 30 seconds major muscles major muscle TYPE

3 or more times/wee k to the point of mild discomfort 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. DONT FORGET ABOUT PROPER NUTRITION!!!! 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 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

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