Download Muscular Strength

Physical Fitness
The Five Fitness Components
•Body Composition The ratio of body fat to lean body tissue, including
muscle, bone, water, and connective tissue such as ligaments, cartilage,
and tendons.
•Flexibility: The ability to move the body through a full range of motion.
•Muscular Strength: The amount of force a muscle can exert.
•Muscular Endurance: The ability of the muscles to do difficult
physical tasks over a period of time without causing fatigue.
•Cardiovascular Endurance: The ability of the heart, lungs and blood
vessels to send fuel and oxygen to the body’s tissues during long periods
of physical activity.
1. Body Composition
• Body composition is a measure of the material that
constitutes your body - blood, tissue, organs, etc.
When used in this context, as one of the five
principles of health-related physical fitness, it
specifically means the percentage of fat compared
to bones and muscle. Body composition can be
measured in a variety of ways.
2. Flexibility
• Flexibility is the ability to stretch your muscles, tendons, and
ligaments that connect to your bones. You can increase your flexibility
by stretching the elastic fibers beyond their usual limits and
maintaining that stretch for 30 seconds. The fibers will eventually
adjust to these new limits.
• Increased flexibility decreases the risk of injury while exercising and
increases your physical/athletic performance.
• Stretch before a workout, but after warming up. Warmed-up muscles
will be more limber and less at risk for injury.
• Stretching after a workout helps relax muscles and prevent cramping.
• Stretch gently so you feel it, but not so much that it hurts. Stretching
should never be painful or forced.
3. Muscular Strength
• Muscular strength is the capacity of your body's muscles to
generate extreme amounts of force in a short period of
time. Enhanced muscular strength often increases muscle
and connective tissue size and density by enlarging cells, or
"building" muscles.
The following are tips for building muscular strength:
• Work slowly with concentration on form and resistance to
gravity.
• Anaerobic activity produces lactic acid build-up in muscle
tissue, which can be temporarily painful (feeling the burn).
Stretching before and after workouts can prevent this
condition.
• Like aerobic workouts, gradual progression of stress on
muscles will increase muscular strength. Again, moderation
is the key to avoiding injury and achieving results.
4. Muscular Endurance
• Muscular endurance is the ability of a
muscle to be used for extended amounts of
time or repetitions. This could be the ability
to hold a five-pound weight out in front of
you for five minutes or the effort required to
lift that weight 25 consecutive times.
• This can be improved by consistently doing
similar movements and adding repetitions
to increase the muscles’ abilities. Other
examples include a wall sit or plank, if
holding for an extended period of time.
5. Cardiovascular Endurance
• Cardiovascular Endurance is the body's ability to
exercise whole muscle groups over an extended period
of time at moderate intensity, using aerobic energy.
Aerobic workouts are ideal for fat loss. Aerobic exercise
also increases heart rate, strengthening the heart’s
ability to contract. Stronger contractions mean an
improved, stronger blood flow, in turn making a body
better equipped for exercise.
• Examples of cardiovascular exercise?
Exercise Prescription: FITT Principle
• Frequency: How often do you exercise?
It is recommended 3 – 5 times per week.
• Intensity: How hard do you work?
It should be 60% - 75% of your Max Heart Rate.
• Time: How long do you workout?
You should workout at least 30 minutes of continuous exercise
keeping your heart rate in the target heart rate zone.
• Type: What kind of exercise did you choose?
It is recommended to choose an exercise involving as many muscles
as you can.
• Aerobic Exercise: any exercise which requires the use of oxygen to
complete the activity.
– Examples:
• Anaerobic Exercise: any exercise which does not require the use
of oxygen to complete the activity.
– Examples:
Intensity- finding your target heart rate
• The number of times your heart beats per
minute is your heart rate
• Maximum Heart Rate (MHR): the highest
attainable heart rate
– MHR = 220 – AGE
• Target Heart Rate (THR): The heart rate at which
you will need to exercise to give you the greatest
cardiovascular benefits. This is 60 % - 80% of your
MHR.
– THR = MHR x (.6) = lower range of target heart rate
– THR = MHR x (.8) = higher range of target heart rate
Match the following fitness test with
the fitness component it measures.
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Sit and Reach
One Mile Run
Sit Ups
Push Ups
Handheld Device (BIA)
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Muscular Endurance
Muscular Strength
Flexibility
Body Composition
Cardiovascular
Endurance
*Note: the shuttle run measured agility, but
that is not considered one of the five fitness
components. It is more of an athletic skill.