Elements of Fitness

Elements of FitnessPhysical Health

The ability of your heart, blood vessels, and respiratory system to deliver oxygen efficiently over an extended period of time.

Physical Activity Guidelines3-4 sessions/week (optimal 5-6 days) of 1 hourHalf moderate intensity half vigorous intensityIntermittent (doesnt have to be all at once)

Benefits:Heart strengthening Increases flow of oxygen to the body1. Cardiorespiratory Fitness

Frequency exercise 3-5 times per weekIntensity train at 60-85% of ones max heart rateTime 20-60 minutes per sessionType any aerobic activity that keeps the heart rate within your target heart zone

Examples: Jogging, swimming, cycling, playing basketball or soccer, etc. Cardiorespiratory Fitness

Muscular strength: The ability of a muscle to exert maximum force against resistance

Benefits:Increased capability of day to day tasksInjury preventionWeight managementHealthy bones and joints (women especially)

2. Muscular Strength

Muscular Endurance The ability of a muscle to perform a single task for a prolonged period of time

Benefits: Increased stamina especially for sport based activitiesPrevent injuriesBeneficial effects on bones and joints

3. Muscular Endurance

Flexibility is determined by how far a muscle can stretch it's fibers. As the fibers can stretch more, the muscle becomes more flexible.

Benefits:Decreased risk of injuryCan aid in muscle strengthening/powerHelps to retain range of movement

4. Flexibility

Should precede strenuous activity to:Increase body temperatureIncrease respiration and heart rate slowlyGuard against muscle, tendon, and ligament strainsWarm- Ups

Just as important as the warm-upLowers body temperatureHelps the circulation and removal of metabolic byproducts (lactic acid)Reduces sorenessIncreases muscle extensibilityCool Down

Movements similar to those that will be done during competition or physical activity to warm-up the musclesActively moving through positions Best done pre-exercise Aids in warming up the musclesDynamic Stretching

Slow movements used to the point of a moderate stretchHeld for 15-30 secondsMost effective post-exercise (as a cool-down)Increases muscle elasticity and is less likely to cause injury if done after Static Stretching

Body Composition The proportion of body fat to lean body mass

Methods of Measurement: Skin fold test, height/weight calculations (BMI), Bodpod5. Body Composition

BMIClassificationWomen (% Fat)Men (%Fat)Essential Fat10-12%2-4%Athletes14-20%6-13%Healthy21-24%14-17%Overweight25-31%18-25%Obese>32%>25%

WRITE DOWN 1 fitness related goalCan be sport or basic fitness What steps do you need to take to achieve it?When will you start?Who will help you to achieve it?

*START WHERE YOU ARE!*GOAL TIME

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