components of health related fitness

7/31/2019 Components of Health Related Fitness

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I. Cardiovascular Fitness & Endurance

Cardiovascular Fitness

(Cardio Heart; Vascular Vessels)

Ability of the heart, lungs, and organs to

consume, transport and utilize oxygen. It isbrought about the sustained Physical activity.


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Cardiovascular fitness and health benefits

Reduces risk ofheart disease, other

hypokinetic conditions and early death.

Enhances the ability to perform various tasks,improves the ability to function, and is

associated with a feeling of well-being.

Low cardiovascular fitness is associated withgreater disease risk, and is independent of

other risk factors.


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Laboratory Test of Cardiovascular Fitness

The bodys ability to deliver oxygen

and nutrients to the cells.


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Learning to count your

At andCan help you monitor the intensity of your

ACTIVITY to determine if it is adequate

to promote cardiovascular fitness.


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Cardiovascular system

a system of the body comprised of the heart,the

blood, and the blood vessels. This system is

responsible for transporting blood.


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Human Cardiovascular System


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Parts of a heart
http://../Videos/RealPlayer%20Downloads/blood%20circulation%20-%20YouTube.flv


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3 Major Blood Circulations

Pulmonary circulation

it carries oxygen depleted blood away from the heart and to

the lungs and returns oxygenated blood back to the heart.

Systematic circulation transports oxygenated blood away from the heart, to the restof the body, and returns oxygen-depleted blood back to the

heart.

Coronary circulation the circulation of blood in the blood vessels that supply

blood to and from the heart muscle.


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Field Tests of Cardiovascular Fitness:Rockport Walking Test

Step Test

Astrand Ryhming Bike Test

12-minute Run Test

12-Minute Swim Test


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Cardiovascular EnduranceThe ability of the body to perform prolonged,

large muscle, dynamic exercise at moderate-to-

high levels of intensity.


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Benefits of a good cardiovascular endurance

Short Term:

Stress Management

Increased feeling of well-being

Increase sweating

Respond to the challenges of exercise


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Long Term:

Increased energy for work and play

Reduced effort for everyday tasks

Increased muscle tone and endurance

Improve sleep

Improve self esteem



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Preventative Health:

Lower risk of heart disease

Reduce risks of type 2 diabetes

Lower blood pressure

Increased Vo2 max



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Metabolic training

completing structural and compound exercises

with little rest in between exercises in an effort to

maximize calorie burn and increase metabolic rateduring and after the workout.\

EXAMPLES:

Squat Push Press Snatch JumpSquat Lunge


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2 Types of Metabolic Training:

Aerobic Exercise

A physical exercise of relatively low intensity thatdepends primarily on the aerobic energy-generating

process.

Anaerobic Exercise

Exercise intense enough or trigger anaerobic

metabolism.


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Differences between aerobic and anaerobicexercise

Anaerobic Aerobic

Done for a short period of time. Requires more endurance; done for along period of time.

Involves the use of oxygen to

produce energy.

Makes the body to produce energy

without using oxygen.

Highly intensity workouts that are

performed.

Generally simple exercises at

moderate intensity.

Helps build strength and muscle

mass, stronger bones, and increases

metabolic rate as well.

Concentrate on strengthening and the

muscles involved in respiration.


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II. Muscular Endurance

Muscle EnduranceDefined as the ability of a muscle or group of

muscle to sustain repeated contractions against a

resistance for an extended period of time.


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Muscle Physiology


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Parts of a muscle fiber


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Slow twitch muscle fiber

Cannot exert as much force as fast twitch, but can

sustain an effort over a much greater period of time.

2 Types of muscle fibers:

Fast twitch muscle fiber

Can exert a great amount of force but for verylimited amount of time.


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III. Muscular Strength

Muscular strength

The greatest amount of force that a muscle or

muscle group can exert in a single effort.


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Activities that enhance muscular endurance andstrength

MuscularStrength Weightlifting Calisthenics

Isometricexercises Plyometric

MuscularEndurance

SquatsHammer

curlsPlank Dips Push-ups


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Weightlifting

A broad term to describe strength training withadditional weight through the use of dumbbells,

barbells, machines and kettlebells.


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Calisthenics

Utilizes minimal equipment and involvesdynamic movement of body weight through

muscular contractions.


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Isometric Exercises

Involves static muscle contractions where thelength of the muscle does not change during

exercise.


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Plyometric

Also known as jump training -- is a trainingtechnique designed to increase muscular power

and explosiveness.


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Squats

a compound, full body exercise that trainsprimarily the muscles of the thighs, hips and

buttocks, hamstrings, as well as strengthening

the bones, ligaments and insertion of thetendons throughout the lower body.


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Hammer curls

Hammer curl targets the biceps muscles. But,because the hands are rotated in, the forearms

also get a bit more attention in this exercise.


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Plank

Also called a hover, is the starting place if youwant to improve your core strength and

stability.


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Dips

A dip is a compound, push-type exercise whichworks a large number of muscles in your chest,

shoulders, and arms at the same time.


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Push-ups

Exercise the pectoral muscles, triceps, andanterior deltoids, with ancillary benefits to the

rest of the deltoids, serratus, anterior,

coracobrachialis and the midsection as a whole.


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IV. Flexibility

Flexibility (Limberness)The absolute range of movement in a joint or series

of joints, and length in muscles that cross the joints.

PARAMETER
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Activities that promote flexibility:

1. Basic stretching

-consist of exercise that target the major muscle groups

2. Pilates

-method of body conditioning that also focuses on

improving muscle and joint flexibility.

3. Yoga

-improves and maintains muscle flexibility and joint

mobility.


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Loss of flexibility can be pre-disposing factor for

physical issues such asand


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StretchingIs a type of physical activity done with the intent of

improving flexibility.


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Types of stretching:


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Ballistic stretching

Uses the momentum of a moving body or alimb in an attempt to force it beyond its normal

range of motion.


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Dynamic stretching

Consists of controlled leg and arm swings thattake you to the limits of your range of motion.


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Active stretching

You assume a position and then hold it therewith no assistance other than using the strength

of your agonist muscle.


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Passive stretching

You assume a position and hold it with someother part of your body, or with the assistance

of a partner or some other apparatus.


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Static stretching

used to stretch muscles while the body is at rest


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V. Body Composition

Body CompositionThe technical term used to describe the different

body compartments that make up a persons body

weight. It is also known as Body Fat Percentage.

Caliper

Bioelectrical Impedance Analysis (BIA)


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CaliperMeasures the thickness

Of subcutaneous fat in

Multiple places in the body.


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Bioelectrical ImpedanceAnalysis (BIA)

Uses the resistance of

electrical flow throughthe body to estimate body

fat.


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SomatotypesThe structure or build of a person, especially to the

extent to which it exhibits the characteristics of an

ectomorph, an endomorph, or a mesomorph.

Endomorphy

Mesomorphy Ectomorphy


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EndomorphyFocused on the digestive system, particularly the

stomach (endoderm)


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MesomorphyFocused on the musculature and the circulatory

system (mesoderm)


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EctomorphyFocused on the nervous system and the brain

(ectoderm)


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Andrea Danica P. Bernas

Yda Vanessa C. Balensoy

Kea L. Chiva

Ma. Anthea A. Cabrestante

Phoebe Ann A. Alba

Nicole CarbonelloAngelie Capalar

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