Basic Components of Physical Fitness

1
Basic Components of Physical Fitness

• Cardiovascular endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition

2
Cardiovascular Fitness

• Also known as aerobic fitness
• The capacity of the heart, lungs and circulatory
  system to deliver
• enough blood, fuel and oxygen
• To exercising muscles for an extended period of
  time

3
Muscular Strength

• The maximum amount of force that a muscle or
  muscle group can exert in a single contraction

4
Muscular Endurance

• The number of times a muscle or group of muscles
  can repeatedly exert a force without fatiguing
• Or the ability to sustain a given level of muscle
  tension

5
Muscle Contraction Types

• Concentric action the muscle shortens
• Eg. Bicep curl
• Eccentric action the muscle slowly
  lengthens Eg. The quadriceps lengthens in a squat
  exercise
• Isometric action the muscle length does not
  change because the contractile force is equal to
  the resistive force. Eg. Pushing an immovable
  object

6
Intensity Guidelines for Muscle Conditioning
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F.I.T.T. Principle

• F Frequency of activity (number of times per
  week)
• I Intensity of activity (how hard, difficult or
  challenging the activity is performed)
• T Time or duration of activity (eg. 30 minutes)
• T Type of activity (eg. Running, Swimming,
  Cycling, Weights)

8
FITT formula applied to components of Fitness
Target Heart Rate
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Target Heart Rate

• Target heart rate range training zone
• 220 age (age predicted maximum heart rate)
• Lower limit 60 x maximum heart rate (for
  weight loss)
• Eg. 220-17 203 203 x 60 121.8 beats per
  minute
• Upper limit 90 x maximum heart rate ( for
  cardio improvement)
• Eg. 220-16204 204 x 90 183.6 beats per minute

10
Conditioning Programs

• Warm Up
• Cardiovascular training with cool down
• Muscular Conditioning
• Core Stability
• Strength training
• Final cool down and Stretch