Download Health Related Fitness

Health Related Fitness
Health Related Benefits of Exercise
Basic Resistance Training Terms
Aerobic Fitness (cardio-respiratory
endurance) – The ability to engage in
physical activity for long periods of time
due to a strong heart, lungs and clear
blood vessels.
Muscular Strength – The ability of a
muscle to exert a maximal force against a
resistance one time through a full range
of motion.
Muscular Endurance – The ability of a
muscle to exert a sub-maximal force
against a resistance more than one time
through a full range of motion.
Flexibility – A joint’s ability to move
through its full range of motion.
Body Composition – The proportion of
fat, muscle and bone of an individual’s
body.
Aerobic Fitness
*Increased aerobic fitness (more efficient
cardiovascular and respiratory systems)
*Decreased % of body fat
*Increased feelings of well being,
confidence and self-esteem
*Reduced risk of heart disease, high blood
pressure, diabetes and cancer
Flexibility
*Increased flexibility (range of motion)
*Improved coordination
*Reduced risk of injury
*Improved posture and body alignment
Muscular Strength and Endurance
*Increased muscular strength, endurance
and power
*Increased metabolic rate
*Increased bone density
*Injury prevention
Repetition – the number of times an
exercise is performed during one set
Set - a group of repetitions followed by a
rest period
Load – the amount of weight/resistance
Exercise/Lift – what resistance exercise is
being performed
Body Area – what body area or
muscle/muscle group is being worked
Recovery Time – the rest time between
sets
Benefits of Resistance Training
Key Benefits:
 Increased muscular strength,
endurance and power
 Increased metabolic rate
 Increased bone density
 Injury prevention
Additional Benefits:
 Increased lean muscle mass
 Improved balance, flexibility
 Improved sports performance
 Increased feelings of well-being
and confidence
Basic Resistance Training Exercises
Basic Muscle Functions
Weight Room Safety Practices
 Warm up
 Proper technique
 Use of spotter, collars
 Correct breathing
 Proper grip
 Speed of movement
 Proper attire
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Deltoids – Shoulder Press
Biceps – Arm Curl
Triceps – Arm Extension
Pectorals – Bench Press
Latissimus Dorsi – Lat Pulldown
Abdominals – Curl ups/Sit ups
Gluteals – Squats
Quadriceps – Leg Extension
Hamstrings – Leg Curl
Gastrocnemius – Toe Raise
Fitness Training Principles
Overload – To improve fitness, the body
must do more than it normally does.
Progression – The intensity of your
exercise should be increased gradually.
Specificity – The specific type of exercise
you do determines the specific benefit you
receive.
MSE Goal Training Programs
Muscular Strength:
High weight/low repetition
Muscular Endurance:
Low weight/high repetition
1. Deltoids – Raises the arm at the
shoulder
2. Biceps – Bends the arm at the elbow
3. Triceps – Straightens the arm at the
elbow
4. Pectorals – Pushes the arm forward
5. Latissimus Dorsi – Pulls the arm down
6. Abdominals – Bends the body at the
waist
7. Gluteals – Assists the leg in pushing
8. Quadriceps – Straightens the leg at the
knee
9. Hamstrings – Bends the leg at the knee
10.Gastrocnemius – Points the toe
Goal Setting
Critical Attributes of Good Goal Setting
 Specific
 Measurable
 Achievable
 Realistic
 Timely
Action Strategies for Goal Setting
1. Know your current level of fitness.
2. Focus on short term activity goals first.
3. Allow enough time to achieve goal.
4. Go one step at a time, revise with
progress.
5. Break long term goals into a series of
short term goals.
6. Monitor your progress.
7. Keep an activity log.
8. Reward yourself for achieving goals.
FITT Principle
Frequency – Describes how often a
person performs a targeted health-related
activity
Intensity – Describes how hard a person
exercises during a physical activity period
Time – Describes how long the activity
should be performed
Type – Refers to the mode or what kind of
activity a person chooses to perform
Application for Muscular Fitness
Strength
Endurance
F: 3days/week
5-7days/week
I: high resistance
light resistance
T: 1-8 repetitions
>15 repetitions
T: Various types of resistance equip.