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Understanding the Elements of Fitness: Endurance, Strength, Flexibility, and Body Composition

Dive into the core elements of fitness: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. Learn how to measure these components effectively, including exercises like the 3-minute step test for endurance, sit-ups for strength, and the sit-and-reach test for flexibility. Understand the importance of aerobic and anaerobic exercises for building endurance and strength. Discover methods to gauge body composition and how to calculate your target heart rate for optimal fitness training.

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Understanding the Elements of Fitness: Endurance, Strength, Flexibility, and Body Composition

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  1. Fitness and YOU

  2. Elements of Fitness Cardiorespiratory Endurance -the ability of the heart and lungs to send oxygen to the body’s tissues during long periods activity. Muscular strength- the amount of force a muscle can exert. Muscular endurance- the ability of the muscles to perform physical tasks over a period of time without becoming fatigued.

  3. Elements of Fitness Flexibility- movement of a body part through a full range of motion Body Composition- Ratio of body fat to lean body tissue

  4. Measuring Cardiorespiratory Exercise • 3 minute step test • 24 steps per minute (min.) • Find pulse rate

  5. Measuring Muscular Strength & Endurance Lower Body Sit-ups Upper Body Arm hang (sec)

  6. Measuring Flexibility Sit-and-Reach

  7. Measuring Body Composition Water displacement 3 ways to measure body composition Pinch test – skinfold caliper Tape measure

  8. Coach Caruso’sTarget Heart Rate Range 220 -49 Age 171 Max Heart Rate -71 Resting Heart Rate 100 100 100 x .60.80 Intensity Level 60 80 +71+71 Resting Heart Rate 131 151 Target Range

  9. Target Heart Range • Start with the number 220 • Subtract your age • Subtract your resting heart rate (RHR) • Multiply the number in step 3 by .60 and .80 • Add your RHR back to each number

  10. Improving Cardiorespiratory Endurance 2 types of exercise Aerobic exercise – use large muscle groups for at least 10 minutes 3x’s a week. With oxygen. Anaerobic exercise – short bursts of energy. Without oxygen. Coach Caruso’s Biceps aerobic anaerobic

  11. Improving Muscular Strength & Endurance Types of Resistance Exercise Isometric – force against an immovable object. Isotonic – repeated muscle movement. Isokinetic – resistance through a full range of motion

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