FITNESS Health-Related Fitness Components: 1. Cardiovascular Endurance (aerobic endurance) - Is the ability of the heart, lungs and blood vessels to deliver oxygen to the body tissues . 2. Muscular Strength - is the maximum amount of force that a muscle can exert against some form of resistance in a single effort. 3. Muscular Endurance - is the ability to move your body or an object repeatedly without getting tired. 4. Flexibility - is the ability to move a joint throughout it's Full Range of Motion.
Skill-Related Fitness Areas: 1. Agility - is the ability to be quick and graceful, being able to change your speed and direction. 2. Balance - the ability to stay upright or stay in control of body movement. Balance can be Static - balance without movement or Dynamic - when in motion. 3. Coordination - the ability to move two or more body parts under control, smoothly and efficiently. 4. Power - is a product of strength and speed (e.g., jumping or sprinting). 5. Speed - the ability to move quickly across the ground or move a limb rapidly to grab or throw. 6. Reaction Time - how quickly your brain can respond to a stimulus and initiate a response.
FITT Formula (HOW MUCH EXERCISE IS ENOUGH?): F - Frequency - How often a person should exercise? I - Intensity - How hard should a person exercise? T - Time - How long should a person exercise? T - Type - What type of exercise should a person do?
Principles of Training: 1. Overload - the only way to improve physical fitness is through activities that require the body to do more than it normally does. 2. Progression - is an increase in overload which should occur over an appropriate period of time. 3. Specificity - the specific exercise performed determines the specific benefits received.
3 Types of Stretching: 1. Static Stretch - hold and stretch the muscle slowly and gradually for 15-30 seconds. 2. Ballistic Stretch - this type of stretching involves movement. 3. Passive Stretch - uses a partner to assist in moving the joints through their range of motion. Passive stretching should only be used by trained/experienced personnel.
Stretching: 1. Stretch for 15-30 seconds, rest, and repeat - NEVER BOUNCE! 2. When performing a stretch, one should feel a mild pull rather than pain. 3. Avoid positions that increase the risk of lower back injury. 4. Avoid competition during stretching.
Calculating Heart Rates
1. Maximum Heart Rate Formula 220 - Your Age = 2. Recovery Heart Rate is 60-70% of Maximum Heart Rate 3. Aerobic Heart Rate is 70-80% of Maximum Heart Rate