Components of Fitness

1. Components of Fitness 1. Cardiovascular Fitness - Cardiovascular fitness is the ability of the heart, lungs and vascular system to deliver oxygen-rich blood to working muscles during sustained physical activity.

2. Fitness Components Cont. 2. Muscular Strength - Muscular strength is the amount of force a muscle or muscle group can exert against a heavy resistance. 3. Muscular Endurance - Muscular endurance is the ability of a muscle or muscle group to repeat a movement many times or to hold a position for an extended period of time.

3. Fitness Components Cont. 4. Flexibility - Flexibility is the degree to which an individual muscle will lengthen. Tests include shoulder stretch and sit and reach. 5. Body Composition - Body composition is the amount of fat in the body compared to the amount of lean mass (muscle, bones etc.).

4. Exercise Principles:The Principle of Overload The principle of overload states that a greater than normal stress or load on the body is required for training to take place. In order to improve our fitness, we need to increase the workload accordingly.

5. The Principle of Progression This is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. A gradual increase of the workload over a period of time will result in improvements in fitness without risk of injury.

6. The Principle of Specificity States that exercising a certain body part or component of the body primarily develops that part. For example, to become better at a particular exercise or skill, you must perform that exercise or skill. (running, cycling, swimming)

7. The F.I.T.T. Principle F = Frequency: How often you exercise. For Cardio Exercise: Exercise guidelines suggest moderate exercise 5 days a week or intense cardio 3 days a week to improve your health. For weight loss, you may need to do up to 6 or more days a week. For Strength Training: The recommended frequency here is 2-3 non-consecutive days a week.

8. FITT cont. I = Intensity: How hard you work during exercise For Cardio Exercise: The general rule is to work in your target heart rate zone and focus on a variety of intensities. For Strength Training: The exercises you do(at least 8-10 exercises), the amount of weight you lift and your reps and sets determine the intensity of your strength workouts.

9. FITT cont. T = Time: How long you exercise For Cardio Exercise: The exercise guidelines suggest 30-60 minutes of cardio. For Strength Training: How long you lift weights depends on the type of workout. For example, a total body workout could take up to an hour, whereas a split routine could take less time.

10. FITT cont. T = TYPE: The type of activity you're doing For Cardio Exercise: Any activity that gets your heart rate up - Running, walking, cycling, dancing, sports, etc. For Strength Training: This includes any exercise where you're using some type of resistance (bands, dumbbells, body weight etc.)