Download Exercise and your Body

Exercise and your Body
Components of Fitness
Muscular Strength
Muscular Flexibility
Muscular Endurance
Cardiovascular Endurance
Body Composition (Body Mass Index)
Muscular Strength
What: amount of force a muscle can put out towards
a resistance.
Purpose: able to meet demands of moving a weight
for a shortened period of time. (pushing a car,
unloading groceries, moving furniture)
Muscular Endurance
What: ability for a muscle to repeat a movement
several times, or hold a contracted position
Purpose: to be able to meet general demands of
light/moderate movements several times without
stopping, or sustaining a contracted position for
extended period of time. (Raking leaves, mowing the
lawn, walking to work, holding a baby)
Muscular Flexibility
What: the degree in which a muscle can be physically
lengthened
Purpose: allows for optimal range of motion at joints
and the bodies ability to bend, stretch and twist.
(Dancing, yoga, *all physical based actions)
Cardiovascular
Endurance
What: the ability for your heart, lungs, and vascular
system to deliver and replenish oxygen rich blood to
your bodies muscles for sustained physical activity
Purpose: oxygen cells are cycled through the muscle
when needed for action. Repeated actions require a
continuous supply in order to function. (Running,
walking, cycling, dancing)
Body Composition
What: is the amount of fat tissue on your body in
comparison to lean body tissue (Muscles/bones)
Purpose: having the appropriate body composition
(mostly measure in BMI) ensures good balance in
fuel systems, healthy organ function, and proper
muscle development.
F I T T Principles
F – Frequency: how often you train
I – Intensity: how rigorous or difficult is training
T – Time: how long is a training period
T – Type: what are your exercises promoting
Exercise Planning
Know WHAT you want to achieve.
Set a realistic plan
Vary your plan and your workouts
Approach with idea of improving “overall fitness,”
not just one specific issue
It’s not just about running and lifting weights!!
Fitness Focus
Be active every day
Muscular Strength (2-5 days/wk 20-30min)
Muscular Flexibility (2-5 days/wk 10-15 min)
Muscular Endurance (3-5 days/wk 25-30 min)
Cardio Endurance (3-5 days/wk 20-30 min in THZ)
***THZ = Target Heart Rate Zone***
Heart Rate
Resting HR = # beats per 60 seconds
Max Heart Rate = 220 – your age (Approximation)
Target Zones:
Cardio/Muscle Endurance 65%-80% of Max heart rate
Burns fat as fuel source, most beneficial to body
Creating your plan
Plan a full week of fitness based off the Components
of Fitness and the F.I.T.T Principles.
For each day make sure to include the exercises you
do, and apply the FITT Principles to them.
Note – certain exercises will be very component
focused, others will be beneficial to several aspects.