Health related fitness components

1. Health related fitness components • Cardiovascular (Aerobic Activity) • Muscular Strength • Muscular Endurance • Flexibility • Body Composition

2. Cardiovascular (Aerobic activity) • Special form of muscular endurance. • The efficiency of your heart, lungs, and vascular system in delivering oxygen to working muscle tissues. • The higher your cardiovascular level, the longer you can be active.

3. Cardiovascular (Aerobic activity)Benefits • Lowers blood pressure. • Increases HDL (good) cholesterol. • Lowers your total cholesterol.

4. How to increase cardiovascular endurance • Cardio workouts, including running, biking, jogging just to name a few. • STICK WITH IT. It can be a slow process so don’t get discouraged. • Set goals for yourself and continue to progress in your workouts over time.

5. How to decrease cardiovascular endurance • INACTIVITY!!! • This means watching TV, playing video games, texting, sitting on the computer, etc. • Smoking will also decrease your endurance. • GET OUT AND BE ACTIVE!

6. EXAMPLES • Anything that gets your heart rate up. • Running, elliptical machines, biking, jogging, rowing, cross country skiing. • Zumba, Insanity, other workout videos. • These are just a few, there is something for everyone!

8. Wii Fit. • Dance Dance Revolution and other exercise games. • Pedometers- Count how many steps you take in a period of time. • Heart rate monitor- Calculates your heart beats per minute. Cardio technology

9. Muscular strength • Ability of your muscles to exert force. • Usually lifting heavy objects for minimum reps.

10. Muscular strength Benefits • Increases metabolism (helps maintain your target weight). • Improves posture. • Strengthens ligaments and tendons. • Reduces osteoporosis. • Helps avoid injuries.

11. How to increase your muscular strength • Work your major muscle groups. • Resistance training- Anything that uses your body weight as resistance (Push ups, sit ups, jumping jacks, chin ups.) • Free weight and machine weight training programs.

12. How to decrease your muscular strength • Inactivity!!! • You must continue to push yourself and increase your weight, reps, time, etc of your workout. • Don’t give up, you will hit a wall at some point, just continue to work through it.

13. Real Life applications • Power lifting. • All sports. • Recreational- Keeping yourself in good shape helps build confidence and reduce depression and anxiety in some people.

14. You don’t need a gym or expensive membership. • You can work on your muscular endurance anywhere and anytime!!! • You can do things like push ups, sit ups, resistance bands, workout balls and more in the comfort of your home. • Easy to find workout programs online.

15. Muscular endurance • Simply the ability of a muscle to do continuous work over a long period of time. • More concerned with how long you can do a certain exercise and not so much how much you can lift or do at once.

16. Muscular endurance benefits • You will be able to do activities involving your muscles for longer periods of time. • Good for athletes who need to be able to perform over long periods with minimal breaks.

17. How to increase Muscular endurance • Many of the same things as cardiovascular endurance. • Running, walking, jogging, and any physical activity that lasts over long periods of times. • Use maximal reps or time when doing your work outs.

18. How to decrease Muscular endurance • Again, many of the same things as cardiovascular endurance. • General inactivity will severely decrease your muscular endurance. • If you don’t use it, you lose it (you need to keep up your workouts, DON’T GIVE UP!)

19. Real life applications • Any type of sport that involves running with minimal breaks. • Will increase your general fitness and health level for everyday life.

20. Flexibility • The length or range of motion that a muscle can perform. • The higher your range of motion, the more flexible you are.

21. One of the most important aspects of physical fitness. • Drastically reduces your risk of injury in any type of physical activity. • Increases your performance in any physical activity (not just athletics). Flexibility benefits

22. How to increase Flexibility • SIMPLE, you have to stretch your muscles. • Try to stretch your muscle groups at least 3 times a day. • You want to make sure your muscles are warmed up a little before you stretch.

23. How to decrease Flexibility • Also SIMPLE, just do nothing. • The longer you wait to adopt a stretching routine, the harder you will find it to increase your range of motion • In extreme cases bad flexibility can make it hard to accomplish every day activities.

24. Whether you’re an athlete or not, it is still extremely important. • Failure to stretch could result in injuries, keeping you out of work. • Make sure you continually increase your flexibility to reduce injuries such as hamstring pulls and back strains. Real life applications

25. Body composition • The body’s relative amount of fat compared to the fat free mass. • The better your body composition, the healthier you will be.

26. Body composition benefits • People with better body composition are not only healthier, but also move easier and generally feel better. • Also, when you look good you tend to feel good mentally. • With a clear mind you can accomplish more tasks.

27. How to increase body composition • Engage in all the activities you have learned here today. • Get off your butt and do something. • An active person will tend to be healthier not only physically, but mentally as well.

28. How to decrease body composition • Eating fast food and other unhealthy food. • Engaging in little or no physical activity. • General inactivity including sitting around, watching television, and playing video games.

29. Real life applications • It doesn’t get any more real than this. • Having a good body composition reduces your risk for disease such as heart disease, diabetes, cancer, and other health problems. • These are all among the leading cause of death in the United States!

30. NOW YOU KNOW!!! • Stay active after high school. • Join a gym. • Join intramural leagues. • Play sports with friends. • Do anything to stay active! • DON’T WAIT, START NOW! fitness for life

31. references • General Fitness Guide. Retrieved from http://generalfitness.tripod.com/id3.html. • What is body composition. Retrieved from http://weightloss.about.com/od/backtobasics/f/bodycomp.htm. • Classroom notes and materials.