Fitness Fundamentals

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fitness definition

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the ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure-time activities and meeting emergency demands. It is the abilitiy to endure, to bear up, to withstand stress, to carry on in circumstances where an unfit person could not continue, and is a major basis for good health and well-being.

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Physical Fitness involvles performance of...

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the heart and lungs, and all muscles of the body.

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Cardiorespiratory Endurance

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the ability to deliver oxygen and nutrients to tissues, and to remove wastes over sustained periods of time.

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Cardiorespiratory Endurance activities

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long runs and swims

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Muscular Strength

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the ability of a muscle to exert force for a brief period of time.

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Muscular Strength activities

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weight-lifting exercises

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Muscular Endurance

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the ability of a muscle, or a group of muscles, to sustain repeated contractions or continue to apply force against a fixed object.

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Muscular Endurance activities

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pushups

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Flexibility

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the ability to move joints and use muscles through their full range of motion

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Flexibility activities

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the sit-and-reach test

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Body Composition

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often considered a component of fitness. refers to the makeup of the body in terms of lean mass and fat mass

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Components of Fitness

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-Cardiorespiratory Endurance
-Muscular Strength
-Muscular Endurance
-Flexibility
-Body Composition

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activities in a workout

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-warmup
-muscular strength
-muscular endurance
-cardiorespiratory endurance
-flexibility
-cooldown

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warmup guidelines

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-5 to 10 minutes
-walking, slow jogging, knee lifts, arm circles, or trunk rotations.

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muscular strength guidelines

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-two 20 minute sessions per week
-lifting weights

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muscular endurance guidelines

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-three 30 minute sessions per week.
-calisthenics, pushups, situps, pullups, weight training

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cardiorespiratory endurance guidelines

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-three 20 minutes of continuous aerobic rhythmic exercise per week
-brisk walking, jogging, swimming, cycling, rope-jumping, rowing, cross-country skiing.

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flexibility guidelines

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-10 to 12 minutes of daily stretching.

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cooldown guidelines

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-5 to 10 minutes
-slow walking, low-level exercise, combined with stretching

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Keys to Exercise

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-specificity
-overload
-regularity
-progression

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Specificity

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pick the right kind of activities to affect each component. train for the specific activity your interested in.

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pick the right kind of activities to affect each component. train for the specific activity your interested in.

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Specificity

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often considered a component of fitness. refers to the makeup of the body in terms of lean mass and fat mass

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Body Composition

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the ability to move joints and use muscles through their full range of motion

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Flexibility

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the ability of a muscle, or a group of muscles, to sustain repeated contractions or continue to apply force against a fixed object.

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Muscular Endurance

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the ability of a muscle to exert force for a brief period of time.

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Muscular Strength

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the ability to deliver oxygen and nutrients to tissues, and to remove wastes over sustained periods of time.

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Cardiorespiratory Endurance

Front 28

the ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure-time activities and meeting emergency demands. It is the abilitiy to endure, to bear up, to withstand stress, to carry on in circumstances where an unfit person could not continue, and is a major basis for good health and well-being.

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fitness

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overload

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work hard enough, at levels that are vigorous and long enough to overload your body above its resting level, to bring about improvement

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work hard enough, at levels that are vigorous and long enough to overload your body above its resting level, to bring about improvement

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overload

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regularity

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at least three balanced workouts a week are necessary.

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at least three balanced workouts a week are necessary

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regularity

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progression

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increase the intensity, freguency, and/or duration of activity over periods of time to improve.

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increase the intensity, freguency, and/or duration of activity over periods of time to improve.

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progression

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one pound equals ? calories

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3500

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3500 calories =

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one pound