Health Related Fitness Components PPT - PPT Version 1

LESSON 1
PHYSICAL FITNESS
AND GOAL
SETTING
PHYSICAL FITNESS
 refers to the ability of your body systems to
work together efficiently to allow you to be
healthy and perform activities of daily living.
 the ability of the body to work in coordination
with the body and mind to perform all daily
activities and live healthily.
GOAL SETTING
a powerful way of helping you to plan a
head and achieve what you want in life.
 To create your own health and fitness
goals, identify what you want to achieve
or an area you want to improve on, and
then focus on the actionable steps you
need to take to achieve that goal.
SEDENTARY LIFESTYLE
A type of lifestyle
involving physical activity.
HEALTHY LIFESTYLE
A type of lifestyle
involving physical activity
throughout the day.
THE FIVE
COMPONENTS OF
HEALTH-RELATED
FITNESS
1. MUSCULAR 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.
2. MUSCULAR ENDURANCE
 The ability of a muscle or muscle group
to exert a sub-maximal force
REPEATEDLY over a period of time.
MUSCULAR CONTRACTIONS
 Isotonic (meaning same tension)

 Isometric (meaning same distance or
not moving)
 Isokinetic (meaning same speed)
3. CARDIOVASCULAR
ENDURANCE
 The ability of the heart, lungs and blood

vessels to deliver oxygen to your body
tissues to perform moderate to high
intensity exercise for PROLONGED
PERIODS keeping your heart rate in the
heart rate target zone
HEART RATES
Heart Rates
 Resting Heart Rate (RHR) is your heart rate when
you are at rest, that is lying down but awake, and not
having recently exerted yourself. Typically, between
60-80 bpm.
 Maximum Heart Rate (MHR) is the number of beats
per minute of the heart when working at its maximum
 Calculated as 220 – age = MHR
 Target Heart Rate Zone (THR) is an age specific heart
rate range to be maintained during aerobic exercise to
receive physical benefits
Pulse Check
Radial Pulse Carotid Pulse
 Place the tips of the middle  Place the tips of the middle
and index fingers at the base and index fingers gently just
of the thumb. Press down to side of the throat on the
lightly side of the neck
You may take your pulse for six seconds and then add a zero
to get the Heart Rate for one minute (6x10 = 60 seconds).
Or for 10 seconds and multiply by 6
Or for 15 seconds and multiply by 4
TARGET HEART RATE ZONE
Taking your pulse during physical activity allows you
to measure how hard you are exercising. You should
exercise to stay within your target heart rate zone.
Basic calculation:
220 – age = _____ x 70% to 85%
Maximum heart rate for a 16-year-old is
204 and the target heart rate zone would
be 143-173 beats per minute.
4. FLEXIBILITY
 Is the ability to move a joint through its
complete range of motion (ROM).
Types of Stretching: • Dynamic stretching uses
• Static stretching is slow
momentum and active
and constant with the end
muscular effort are used to
position held for 10-30
stretch and the end position
seconds.
is not held
5. 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
Fitness 14%-17% 21%-24%
Some ways to measure body fat:

BMI = Body Mass Index
• Hydrostatic weighting
• DEXA – Dual-Energy X-Ray It is an indirect measure
Absorptiometry) of body composition
• Bioelectrical Impedance based on height and
• Skin Calipers weight.
SOMATOTYPES
 Somatotype – inherited body type based on skeletal frame
and body composition
Endomorph Mesomorph Ectomorph

• pear shaped body • wedge shaped body • high forehead
• rounded head • cubical head • receding chin
• wide hips and • wide broad shoulders • narrow shoulders and
shoulders • muscled arms and legs hips
• wider front to back • narrow hips • narrow chest and
rather than side to side. • narrow from front to back abdomen
• Accumulation of fat on rather than side to side. • thin arms and legs
body, upper arms and • minimum amount of fat • lean muscle and fat
thighs
SKILL RELATED
COMPONENTS
OF FITNESS
AGILITY
the ability to change and
control the direction and
position of the body
while maintaining a
constant, rapid motion.
AGILITY EXERCISE
 Lateral Plyometric Jumps
 Forward Running, High-Knee Drills
 Lateral Running, Side-to-Side Drills
 Dot Drills
 Jump Box Drills
 L Drills
 Plyometric Agility Drill
 Shuttle Runs
BALANCE
the ability to control or
stabilize the body when
standing still or moving.
BALANCE EXERCISE
 Single leg lift
 Balance walk
 Tightrope walk
 Rock the boat
 Heel-toe walking
 Bean bag balance
COORDINATION
abilityto use the senses
together with body parts
during movement.
COORDINATION EXERCISE
 WALKING
 JUGGLING
 JUMPING ROPE
 SWIMMING
 PLANKING
 DRIBBLING
POWER
the ability to perform
with strength at a rapid
pace.
REACTION TIME
the amount of time it
takes to start a
movement once your
senses signal the need to
move
SPEED
the ability to cover a
distance in a short
amount of time.
BENEFITS OF EXERCISE:
LOWE
RS
CHOL
STRENGTHENS HEART AND LUNGS ESTER
SLSLEEP
IMPROVEO
EN C E E
ENHANCES FEELING
N FI D OF WELL-BEINGR
S CO S U
RO V E S
STRENGTHENS
E MUSCLES AND
P
IMIMPROVES R
P BONES
O D
APPEARANCE BL I O
S NCR PREVENTS
E E A N
HELP EAS SES
ENE INJURY
E AS E A
SCR WEIG RGY D I S
DE HT C AT I O N
A RT
O N F H E
O RD NTROL
I
I SK O I ON
C O A R
NSD B M O T
E S
U C E O DY C OF
P ROV R ED E S OA G
NPO E
IM B ET R M
REDUCES STRESS AND DIA TENSION V E S SITIO
P RO N
I M
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!!!!

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LESSON 1

 Isotonic (meaning same tension)

 The ability of the heart, lungs and blood

Some ways to measure body fat:

Endomorph Mesomorph Ectomorph

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?”

FREQUENCY 2 – 3 days 5 – 6 days 3 or more

DON’T FORGET ABOUT PROPER

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