Fitness Components

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Fitness Components

• Aerobic Exercise
• Muscle Fitness
• Flexibility
• Body Composition
• 
  By Mike
  Kauffman

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Muscle Fitness training

• Basic muscle-conditioning exercises such as
  push-ups, leg lifts.
• Resistance training
• Weight training
• Housework
• 5-10 minutes (conditioning)
• Build muscle strength endurance
• How many repetitions and sets
• Consult with Health Professional

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Aerobic Exercise

• Benefits of Aerobic Exercise
• Heart health
• Blood supply to heart muscles
• Body uses oxygen
• Mood, self-esteem concept

• Decreases
• Risk of diabetes
• Risk of some cancers
• Risk of cardiovascular disease
• Shortness of breath
• Fatigue
• Blood pressure
• Cholesterol level
• Blood sugar
• Body fat

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Aerobic Activities

• Aerobic classes-step or spinning
• Running or jogging
• Bicycling
• Cross Country
• Swimming
• Water aerobics
• Tennis, basketball

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Muscle Fitness

• Benefits (increases)
• Muscular strength endurance
• Lean body mass
• Bone mineral density
• Overall stability balance

• Decreases
• Blood sugar
• Body fat
• Psychological stress
• Body aches fatigue

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Muscle fitness 3 step process

• Stress
• Recovery
• Repeated stress

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Flexibility

• Stretching activities
• Bend joints stretch muscles through a full
  range of motion
• Helps to prevent strains may help prevent falls
  in elderly
• Includes Tai Chi, Yoga, bowling, and yardwork

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Tips for stretching

• Warm your muscles before
• Ease yourself into the stretch,relax
• Exhale as you do the stretch, while you hold the
  stretch inhale deeply
• Close your eyes
• Have silence during
• Helps you become more active

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Body Composition

• Comparison of fat tissue to other body tissue
• Not based on how much you weigh buy on how much
  of your weight is body fat
• Excessive body fat can cause musculoskeletal
  problems increase risk of heart disease high
  blood pressure

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Body composition

• Ratio of fat vs. fat-free mass in the body
• It is affected by our food intake by activity
  level
• It protects us is involved in production of
  hormones
• Too much produces chronic health risks, obesity,
  heart disease, high blood pressure, high
  cholesterol

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Body Mass index

• Women
• Essential fat 10-12
• Athletes 14-20
• Fitness 21-24
• Acceptable 25-31
• Obese 32 plus

• Men
• 2-4
• 6-13
• 14-17
• 18-25
• 26 plus

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Fitness Basics

• Always incorporate the four fitness components in
  any routine, aerobic exercise, muscle fitness,
  flexibility (stretching) and knowing your body
  composition
• Vary your routine
• Stretch before every workout
• Diet will enhance performance
• Stay active
• Fat is lost or gained throughout the entire body