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• Components of health-related fitness

  • Cardiovascular Endurance
  • Muscular Strength
  • Muscular Endurance
  • Flexibility
  • Body Composition
• Cardiovascular Endurance


  The ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads
• Muscular Strength


  The amount of force a muscle can produce
• Muscular Endurance


  The ability of the muscles to perform continuously without fatigue
• Muscular Endurance


  • Cycling
  • Step machines
• Flexibility


  The ability of each joint to move through the available range of motion for a specific joint
• Flexibility


  • Stretching individual muscles
  • Ability to perform certain functional movements such as the lunge
• Body Composition


  The amount of fat mass compared to lean muscle mass, bone and organs
• Total fitness can be defined by how well the body performs in each one of the components of physical fitness as a whole
• It is not enough to be able to bench press your body weight
• Regular exercise is important but according to research, nutrition has the largest impact on our fitness
• Using food as our medicine has become a popular theme for health improvement
• When healthy eating habits become a lifestyle, we are healthier and happier
• Eating right allows us to reduce body fat, lose a few pounds, feel more confident and reduce our risk of illness
• Frequent studies are indicating healthy food intake as the most important part of our fitness programs
• Some physicians are teaching healthy eating habits and lifestyle as a way to improve overall health by reducing obesity and related disease
• Nutrient-dense "super foods"


  • Lean proteins
  • Healthy carbohydrates
  • Fats essential to our health
• Super foods are rich source of vitamins, minerals, and antioxidants
• Good nutrition can enhance performance
• A well-planned, nutritious diet should meet most of the vitamin and mineral needed by an individual and provide enough protein to promote muscle growth and repair
• Water is a great choice of fluid to help performance and prevent dehydration
• The respiratory system brings air into the lungs, where it can be exchanged with carbon dioxide from the bloodstream.
• Aerobic exercise


  Exercise that uses oxygen and usually involves vigorous exercise sustained over a period of several minutes, increasing the efficiency of the lungs, heart, and blood circulation
• Aerobic exercise


  • Swimming laps
  • Running
  • Cycling
• Anaerobic exercise


  • Jumping
  • Sprinting
  • Heavy weight lifting
• FITT Principle


  A way of monitoring an exercise program, with the initials standing for Frequency, Intensity, Time, and Type
• Frequency


  How often you exercise per week
• Intensity


  How hard you exercise, from moderate to high
• Time


  How long you exercise, anywhere from 15 to 40 minutes
• Type


  The kind of exercise you undertake
• Calculating exercise heart rate


  Count heart rate over 15 seconds and multiply by 4 to get beats per minute
• Heart rate training


  Keeping your heart rate within a set range during a workout, expressed as a percentage of your maximum heart rate
• Steps to calculate ideal heart rate training zone


  1. Take resting pulse rate for 3 mornings

  2. Use Karvonen Formula to determine training heart rate zone
• The Karvonen Formula is: THR = RHR + PTI (%) (220-PA-RHR)
• RHR


  Resting Pulse Rate
• PTI


  Percentage Training Intensity
• Maximum Heart Rate


  220 (constant)
• PA


  Present Age
• Procedure to identify training heart rate zone


  1. Get Exercise Pulse Rate (EPR) right after exercise

  2. Count beats in 10 seconds and multiply by 6

  3. If EPR is in THR zone, stop exercise, if not continue until zone is achieved
• Planning good fitness programs is key to promoting and maintaining good health