How does knowledge of the components of fitness help us become physically fit?
Benefits of regular physical activity:
Decreases risk of cardiovascular disease, type 2 diabetes and some cancers
Reduces risk of obese/overweight
Relieves stress
Reduces chances of becoming ill by strengthening the immune system
Better sleep
Improves mood, cognitive functioning and self-esteem
Components of fitness:
Physical fitness has five important components:
Aerobic endurance/cardiorespiratory endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
Fitness guidelines:
Mode refers to the type of exercise selected.
Frequency refers to how often you exercise per week.
Intensity refers to how hard you must exercise in order to benefit.
Time refers to how long you exercise per session.
Aerobic/Cardiorespiratory Endurance
Refers to the body's ability to use oxygen. Aerobic endurance allows you to last longer when participating in activities such as running, walking, climbing stairs, riding a bike, or swimming. The more endurance people have, the easier it is for them to participate in physical activity.
When exercising for aerobic endurance, you should never be breathless or exercise to the point that you cannot talk while engaging in the activity. The intensity of the workout should fall within your Target Heart Rate. Your target heart rate is 60-80% of your maximum heart rate (your maximum heart rate is 220-your age).
Using the FIT Principle:
Frequency= 3-5 days per week
Intensity= Target Heart Rate
Time= at least 20 minutes
Mode= aerobic exercises include running, walking, swimming, cycling
Muscular Strength
The ability to exert a force against some type of resistance. Lifting a weight, picking up books and standing are all examples of muscular strength. Muscle strength is needed for all movement. Strong muscles enable the body to move efficiently and do more work. Muscles also help support and protect joints and internal organs. Muscle strength can be increased through physical activity that requires the muscles do more and more work over time.
Weight lifting targets specific muscle groups and is usually very strenuous for short periods of time. This type of exercise is called anaerobic exercise. Examples of anaerobic exercise include sprinting, sit-ups, push-ups and squats.
Using the FIT Principle:
Frequency= every three days
Intensity= heavy weights (increase weight over time)
Time= 2-3 sets of 3-5 repetitions
Mode= Lifting weights- give each muscle group adequate time to recover after you lift.
Muscle endurance
The ability of the muscle to sustain activity or continue to perform work. Like muscular strength, muscular endurance is necessary for everyday tasks. Endurance is often the key to success in sports. Training increases the capillaries in the muscles so that they can receive more blood during exercise. Enzymes increase with exercise, and help muscles use oxygen. Activities such as raking leaves, carrying a backpack, running, swimming and cycling can help develop muscular endurance. Research shows that weight-bearing and strength training exercise is also important in preventing osteoporosis- the bone loss associated with aging.
Using the FIT Principle:
Frequency= every other day
Intensity= lower weights than muscular strength training
Time= 3 sets of 8-12 repetitions
Mode= Weight training, sit-ups, push-ups, sprinting
Flexibility
Is the ability to move through the full range of motion allowed by a joint. Flexibility depends on many factors, including age, gender, body fat/muscle ratio, and exercises done to increase flexibility. Flexibility contributes to overall fitness and helps prevent injuries as you grow older. Heavy weight training may reduce a person's flexibility. Touching toes, torso twists and stretching the arms increase flexibility and muscle tone. It is important to stretch before and after exercising, and do a warm-up activity before stretching (so to not pull cold muscles). Hold each stretch for at least 6-10 seconds, and do not bounce while stretching.
Body Composition
Refers to the percentage of body fat found in the body. The number of pounds a person weighs is not as important as body fat percentage. Women should fall within the range of 19-26 percent body fat, men should fall within the range of 15-19 percent body fat. Healthy body composition refers to a high proportion of lean muscle tissue and a low proportion of fatty tissue.