5 COMPONENTS OF HEALTH-
RELATED FITNESS
1.
1. Muscle
Muscle strength
strength
2. Muscle endurance
3. Cardiovascular endurance
4. Flexibility
5. Body composition
CARDIOVASCULAR
ENDURANCE
The ability to perform large muscle moderate
to high intensity exercise for
PROLONGED PERIODS keeping your
heart rate in the heart rate target zone:
220
- age
x 70% to 85%
The target heart rate zone for a 17 year old is
142-173 beats per minute.
Best way to improve cardiorespiratory
endurance is through continuous
aerobic exercise (low to moderate
activity 60 – 80%).
Best way to improve cardiorespiratory
endurance is through continuous
aerobic exercise (low to moderate
activity 60 – 80%).
MUSCLE STRENGTH
The ability of a muscle or muscle group to
exert a maximum force against a resistance
ONE TIME through the full range of motion.
Range of motion (ROM) is the degrees
through which a joint can move.
Best way to improve muscular strength
is through anaerobic exercise (weights)
Best way to improve muscular strength
is through anaerobic exercise (weights)
MUSCLE ENDURANCE
The ability of a muscle or muscle group to
exert a sub-maximal force REPEATEDLY
over a period of time.
Best way to improve Muscular
Endurance is through aerobic activity
eg running or weights.
FLEXIBILITY
Is the ability to move a joint through its
complete range of motion (ROM).
Best way to improve Flexibility is through
stretching exercises.
BODY COMPOSITION
Is the amount of lean body mass
(bone, muscle, organs and body
fluids) compared with the
amount of body fat.
ADULT MALE ADULT FEMALE
15%-18% 22%-25%
BMI = Body Mass Index
It is an indirect measure of body
composition based on height and weight.
BENEFITS OF EXERCISE:
LOWE
RS
CHOL
STRENGTHENS HEART AND LUNGS ESTER
OLSLEEP
IMPROVES
EN C E E
ENHANCES FEELINGN F I D OF WELL-BEING
R
S C O S U
R O V E S
STRENGTHENS
E MUSCLES AND
P
IMIMPROVES R
P BONES
O D
APPEARANCE BL I O
S NCR PREVENTS
S E E A S A N
HELP EA E S E INJURY ASE
SCRW N E RGY ISE
COM E I N T D
DEPOSI GHT COIN A TI O
H E AR
TION ORD NTRO O F N
O L A R I SK T IO
ES C ENS D B F MO
R OV D U C ODY E O
IMP R E T E S AN G
B E R
REDUCES STRESS AND DIATENSIONROVES
IMP
FITT Principle
“To gain health benefits in all 5
components of fitness…..
F = Frequency ….how often should I work out?”
I = Intensity ….how much effort should I put in?”
T = Time ….how long should my workout be?”
T = Type
…what type of exercises should I do?”
muscle strength
and cardiovascular
endurance endurance flexibility
FREQUENCY 2 – 3 days 5 – 6 days 3 or more
per week per week times/week
INTENSITY moderate heart rate in to the point
weight target zone of mild
discomfort
TIME 3-4 sets, 20 – 60 10 – 30
6-15 reps. minutes seconds
TYPE major major major
muscle muscles muscle
groups groups groups
How does the FITT principle apply to body
composition?
Body composition results largely from physical activity levels in the
other components:
Cardiovascular exercise expends calories.
Muscle strength and endurance activities expend calories and
build muscle (MUSCLE BURNS CALORIES FASTER THAN FAT!)
Flexibility exercises allow the body to better tolerate the other
exercises.
DON’T FORGET ABOUT PROPER
NUTRITION!!!!
TRAINING PRINCIPLES:
OVERLOAD – you must apply stress
beyond what your body is accustomed
to
PROGRESSION – the overload must
continue after the body adapts to the
previous stress
SPECIFICITY - to obtain a particular
goal you must train those muscles with
a specific method
Conclusion……….
Health related fitness is a lifetime pursuit.
It is impossible to store fitness once it is
developed. To develop fitness you should
work on ALL 5 COMPONENTS:
muscle strength
muscle endurance
cardiovascular endurance
flexibility
body composition
Components of Skill Related Fitness
Speed
Balance Definition: Reaction time
Definition: fastest time to Definition:
maintain stability complete task time to respond
Test: 30m sprint to stimulus
Test: stork balance Test: Ruler drop
Skill
Related
Fitness
Component
Co-ordination Power
Definition: Agility Definition:
use two or more Definition: change speed x strength
body parts direction at
Test: alternative hand speed Test: vertical jump
throw Test: Illinois run
