chapters 4-5 - components of physical fitness

health related components of physical fitness

• cardiorespiratory endurance

• muscular strength

• power

• muscular endurance

• flexibility

• body composition

skill-related components

• agility

• speed

• reaction time

• balance

• coordination

cardiorespiratory fitness

• 11 parts

• endurance = most important

  • chance for a longer life

• ability to exercise your entire body for a long period of time without stopping

• develops strong heart, healthy lungs, open blood vessels

• cardio = heart, blood vessels, blood

• respiratory = lungs, air passages that transport oxygen

what happens?

• stronger heart

• greater lung capacity

• healthier blood + lower blood pressure

• effective muscle cells

• healthy elastic arteries (less fat deposits)

• healthy veins + valves (more efficient at pumping blood with waste back to heart)

benefits:

• + endurance and energy

• improved concentration

• improved sleep

• better control of daily stress

• support for memory and brain health

• faster cardiorespiratory recovery

• greater physical and mental relaxation

• stronger bones and organs

• longer + healthier life

• preventative effect against chronic illness

muscular fitness

• 3 types: endurance, power, strength

strength:

• maximum amount of force that a muscle can exert in a SINGLE contraction

• 1 rep max (1RM)

• considered best measure of strength

• heavy lifting

endurance:

• ability to contract muscle many times without tiring OR to hold a muscle contraction for a long time without fatigue

• measure by: counting max nb of repetition/minute or maximum time a muscle contraction can be held

• push-up/plank

power:

• ability to use strength quickly, combines strength and speed

• explosive strength

• important for bone health

• plyometric exercise (explosive movements: jumping lunges, box jumps)

why improve?:

• improve self-esteem

• improve performance

• improve body composition

• easier performance of daily tasks

• improved balance + posture

• improved coordination and agility

• lower risk of injuries

• increased bone density

ways to improve:

• static and dynamic resistance exercises using own body weight

flexibility

key component in developing fitness

• ability to move your joints through a full range of motion (ROM) without feeling stiff/pain

• need to stretch muscles and joints 4-7x/week

why take time to stretch?:

• reduce stiffness/pain to tight muscles

• improved posture and spinal mobility

• greater overall freedom of movement

• decreased risk of injuries increased/night cramps

• improved joint lubrication

• improved physical performance

• greater ease in daily tasks

• improved muscle coordination

• nourished joints (increases circulation + nutrient transport)

• enhances your enjoyment

body composition

relative amount of fat to lean body tissue (muscle, bone, water, skin, blood, organs)

• inherit body type from parents

• some fat is essential

tools to estimate body composition:

• height-weight tables

• body mass index (BMI)

• skinfold measurement

• waist to hip ratios/waist circumference