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Chapter 4 – Fitness Components and Exercise Principles
Fitness through Aerobics – 6th Edition
OVERVIEW – CHAPTER 4 5 Health-Related Components
Cardiorespiratory Endurance
Body Composition
Flexibility
Muscular Endurance
Muscular Strength
6 Skill-Related Components
SUMMARY ACSM Fitness Recommendations
Frequency
Intensity
Type
Time
Principle of Overload
Fitness Target Zone
Threshold of Training
Principle of Progression
Principle of Individuality
Principle of Specificity
Principle of Reversibility
Principle of Overuse
5 COMPONENTS OF FITNESS
CARDIORESPIRATORY ENDURANCE (also referred as aerobic power or aerobic fitness)
- ability of the circulatory and respiratory systems to deliver fuel to the muscles during exercise
- capacity of the heart, blood vessels & lungs to deliver O2 & nutrients to working muscles/tissues
during exercise & removal of metabolic waste products
BODY COMPOSITION
- relative amounts of lean body mass (LBM) and fat body mass in your body
- increasing muscle mass can increase metabolic rate Æ burn more calories at rest
LBM = includes bones, muscles, nervous tissue, skin, blood and organs
Fat (adipose tissue) = subcutaneous fat (fat stored between muscles and skin) and intramuscular fat (fat stored within muscles)
Essential Body Fat
3-5% men
8-12% women
FLEXIBILITY
- ability to move a joint or a combination of joints through a full range of motion (ROM)
- ROM can be limited by muscles, tendons, ligaments and bony structures
- stretching during warm-up and cool-down helps maintain and improve ROM
MUSCULAR ENDURANCE
- ability of a muscle, or group of muscles, to apply submaximal force repeatedly or to sustain a muscular
contraction for a period of time
- developed by performing a high number of repetitions (8-25) with light to medium resistance
Isotonic/Dynamic Contraction
- muscle fibers contract and shorten
- most muscle-toning exercises utilize dynamic contractions
Static or Isometric Contraction
- muscle fibers contract but don’t shorten
- (Isometric) strengthens a muscle in a particular position
MUSCULAR STRENGTH
- ability of a muscle, or a group of muscles, to exert maximal force against a resistance
- 1 RM (repetition maximum) = number of pounds you can lift one time “max muscular strength”
- developed by performing few number of repetitions (3-8) with relatively heavy resistance
- improved by lifting relatively heavy weights a small number of repetitions
- a well-designed weight training program is the best way to further increase your strength
PHED 129a/131
Spring 2005
Chapter 4
Page 1 of 2
6 SKILL-RELATED COMPONENTS OF FITNESS
coordination*
agility*
reaction time
power
balance*
speed
*may be improved by aerobic exercise
AMERICAN COLLEGE OF SPORTS MEDICINE (ACSM) – FITNESS RECOMMENDATIONS (FITT)
Frequency
3-5 days/week
weight loss Æ 3-7 days/week (moderate intensity with longer duration and less impact)
Intensity
60-90% of Maximum Heart Rate (MHR)
Time
20-60 minutes of continuous aerobic exercise
Type = Mode
walking, running, rowing, cycling, aerobics, etc…
PRINCIPLES OF EXERCISE
PRINCIPLE OF OVERLOAD
- adaptation to a stress as a result of repeated exposure to greater than normal stress
Fitness Target Zone
-optimal range of exercise for health-related physical fitness = FITT
THRESHOLD OF TRAINING
- minimum level of exercise performed prior to fitness improvements
- doing less than “normal”/threshold will result in deconditioning
PRINCIPLE OF PROGRESSION
- gradual increase in overload/FITT over a period of time will improve physical fitness
PRINCIPLE OF INDIVIDUALITY
- no two individuals react exactly the same way to exercise (everyone’s level is unique)
- fitness tests provide (norms, averages & percentiles) as guidelines but
they should not be considered “gold” standards
PRINCIPLE OF SPECIFICITY
- specific demands on the body results in a specific adaptation
PRINCIPLE OF REVERSIBILITY = USE/DISUSE PRINCIPLE
- use it or lose it
- within two weeks from the time you stop exercising, your body begins to adapt to the lack of inactivity
PRINCIPLE OF OVERUSE
- violating the principle of overload; overdoing it
- may result in injuries (chronic- shinsplints, tendonitis, etc..)
signs of overtraining
- chronic injuries
- elevated resting heart rate
PHED 129a/131
Spring 2005
Chapter 4
Page 2 of 2