Physical Activity Physical Activity and Fitnessand Fitness

Five Components Five Components of Fitnessof Fitness

Cardio-respiratory EnduranceCardio-respiratory Endurance

Muscular StrengthMuscular Strength

Muscular EnduranceMuscular Endurance

FlexibilityFlexibility

Body CompositionBody Composition

Cardio-respiratory Cardio-respiratory Endurance Endurance

The ability to perform prolonged, The ability to perform prolonged, large-muscle, dynamic exercise at large-muscle, dynamic exercise at moderate-to-high levels of intensity.moderate-to-high levels of intensity.

Cardio-respiratory Cardio-respiratory Endurance Endurance

Heart = cardio Heart = cardio

Respiratory = lungs Respiratory = lungs

Endurance = how long Endurance = how long you can continue to do you can continue to do something something

Muscular Strength Muscular Strength

The amount of force a The amount of force a muscle can produce with a muscle can produce with a single maximum effort. single maximum effort.

Muscular StrengthMuscular Strength

Weight liftingWeight lifting

Other weight bearing activitiesOther weight bearing activities

The 1-Repetition Maximum TestThe 1-Repetition Maximum Test

Muscular Endurance Muscular Endurance

The ability to sustain a given level of The ability to sustain a given level of muscle tension, or to hold a muscle muscle tension, or to hold a muscle contraction for a long period of time contraction for a long period of time or to contract a muscle over and or to contract a muscle over and over again.over again.

Muscular EnduranceMuscular Endurance

pull-up testpull-up test

1-minute abdominal curl test.1-minute abdominal curl test.

Karl MaloneKarl Malone

Flexibility Flexibility

The ability to move The ability to move the joints through the joints through their full range of their full range of motion.motion.

Flexibility Flexibility Inactivity causes the joints stiffnessInactivity causes the joints stiffness can lead to back, shoulder, or neck pain.can lead to back, shoulder, or neck pain.

a. a. The Shoulder Reach TestThe Shoulder Reach Test b. b. The Trunk Flexion TestThe Trunk Flexion Test

Body Composition Body Composition

The proportion of fat and fat-free The proportion of fat and fat-free mass (muscle, bone, and water) in mass (muscle, bone, and water) in the body.the body.

Optimal Body Composition Optimal Body Composition and Testing and Testing

high-proportion of fat-free masshigh-proportion of fat-free mass low level of body fat.low level of body fat.

BMIBMI Waist-to-hip ratioWaist-to-hip ratio Skinfold measures Skinfold measures

Determine BMIDetermine BMI Step 1: Multiply your weight in pounds by 703.Step 1: Multiply your weight in pounds by 703.

Step 2: Multiply your height in inches times itselfStep 2: Multiply your height in inches times itself

Step 3: Divide the answer in Step 1 by the answer in Step 3: Divide the answer in Step 1 by the answer in Step 2Step 2

Step 4: Refer to the chart below to determine if you Step 4: Refer to the chart below to determine if you body composition puts you at risk.body composition puts you at risk.

Waist to Hip Ratio Waist to Hip Ratio

Using a tape measure, measure your Using a tape measure, measure your waist below your rib-cage but above your waist below your rib-cage but above your belly button.belly button.

Then measure your hips - the widest part Then measure your hips - the widest part of your bum.of your bum.

Finally, divide your waist measurement Finally, divide your waist measurement by your hip measurement.by your hip measurement.

Waist to Hip Ratio ChartWaist to Hip Ratio Chart

Male Female Health Risk Based Solely on WHR

0.95 or below 0.80 or below Low Risk

0.96 to 1.0 0.81 to 0.85 Moderate Risk

1.0+ 0.85+ High Risk

BMIBMI

BMI Category Health Risk

Under 25 Minimal

26-27 Low

28-30 Moderate

31-34 High

35-39 Very High

40 and higher Extremely High

Finding Target Heart Finding Target Heart RateRate (220) - (your age) = Max HR(220) - (your age) = Max HR

(Max HR) - (resting heart rate) = HRR(Max HR) - (resting heart rate) = HRR

(HRR) x (60% to 80%) = training range %(HRR) x (60% to 80%) = training range %

(training range %) + (resting heart rate) = (training range %) + (resting heart rate) = (your target training zone)(your target training zone)

220 - 13 = 207 (Max HR)

207 - 70 = 137 (HRR)

137 x .6 = 82 (60% training percentage)

137 x .8 = 110 (80% training percentage)

82 + 70 = 152 (target training zone, in beats per minute)110 + 70 = 180 (target training zone, in beats per minute)