PEH Lesson 3 - CARDIORESPIRATORY AND MUSCULOSKELETAL FITNESS

Cardiorespiratory Endurance

refers to our capacity to sustain a physical activity, such as exercises or sports. Depends on the ability of our cardiorespiratory system to supply blood and oxygen to the working muscles.

Musculoskeletal Fitness

• bones, muscles, tendons, ligaments and soft tissues

• ability of the muscles to exert maximum force (strength) or persist without fatigue (endurance) when overcoming a resistance

Response and Adaptation

• changes to our body system occur as the body responds, adjusts and adapts to exercise

• short term change is termed a response

• adaptation or long term change occurs

Training Principles

1. Principle of Overload

2. Principle of Progression

3. Principle of Specificity

4. Principle of Reversibility

5. Principle of Individual differences

Principle of Overload

greater than normal load or intensity, initial response of discomfort and fatigue

Principle of Progression

progressive overload

Frequency

how often

Intensity

level of difficulty

Principle of Specificity

identify and train or overload a specific fitness component, specific exercise for a specific part of the body

Principle of Reversibility

• reversible, deteriorates, maintain

• use it to lose it, in order to maintain you must exercise systematically and continuously

Principle of Individual differences

all have varying abilities, in terms of developing each of the fitness component

Differences

• genetics

• age

• sex

• body composition

• size

• medical condition

FITT principle

Frequency, Intensity, Time, Type

Segments of Exercise

1. Warm-Up

2. Workout

3. Cool-down

Warm-up

is a series of activities that prepares your body for more vigorous physical activity and prevents injury.

Workout

is the part of your physical activity program during which you do activities to improve fitness.

Cool-down

after a workout, your body needs to recover from the demands of physical activity. A cool down usually consist of a heart cool down and a muscle cool down

Heart Cool Down

consists of movements done at a slower pace

Muscle Cool Down

consists of the gradual cooling down of the muscles by continuing to move around so that blood do not pool in the legs , followed by slowly stretching the muscles used during workout