Fitness Study Guide

5 Components of Fitness

  1. Cardiovascular Endurance – Ability of the heart, lungs, and blood vessels to function efficiently when a person exercises so that the entire body can exercise for a long time without stopping
  2. Muscular Endurance – Ability to use your muscles many times for an extended period of time without tiring
  3. Muscular Strength – Ability of the muscles to produce an amount of force. It is often measured by how much weight you can lift or how much resistance you can overcome.
  4. Flexibility – Ability to use your joints fully through a wide range of motion so that our muscles are long enough and joints free enough to allow adequate movement
  5. Body Composition – Percentage of body weight that is made up of fat when compared to the other body tissues, such as bone and muscle

FITT Principle

  1. F – Frequency (How often)
  2. I – Intensity (How much force)
  3. T – Time (How long)
  4. T – Type (What types)

Cardiovascular Endurance

  • F – 3-5 times a week (daily)
  • I – 50-85% of maximum heart rate
  • T – 20-60 minutes
  • T – running, cycling, swimming, aerobics, dance

Muscular Endurance

  • F – 2/3 times a week
  • I – 60-70% of maximum strength
  • T – 1-3 sets of 12-20 reps
  • T – weight machines, free weights, body weight, resistance bands, medicine balls, group fitness

Muscular Strength

  • F – 2/3 times a week
  • I – 70-90% of maximum strength
  • T – 3-5sets of 2-6reps
  • T – weight machines, free weights, body weight, resistance bands, medicine balls, group fitness

Flexibility

  • F – 2/3 times a week
  • I – Stretch to the point of tension and not pain
  • T – Static Stretching – Hold for 20-60 seconds for warm muscles (2-3 times)
  • T –Dynamic stretching, Static stretching, Yoga, Pilates, Dance, Gymnastics, Tai chi, etc.

Dynamic Stretching- Done before exercise or during the warm-up, includes moving slowly with control through the full range of movement of a joint.

Static Stretching- Done after a workout when the muscles are warm, includes stretching a joint to the point of tension put not pain and holding it there for 20-60 seconds.

Body Composition

Body composition is the combination of fat-free mass and fat mass. This is everything the body is made of including fat, bones, muscles, organs, and water. Healthy levels of fat mass are essential for insulation of organs, absorption of vitamins, nerve conduction and as an energy source. Body composition is affected by two factors, the number of calories eaten (energy in) and the amount of activity performed and calories burned (energy out). A combined effort of eating a healthy diet and increasing physical activity is the best approach to maintaining a healthy level of body composition

Activity should include cardiovascular endurance and resistance training for muscular strength. Cardiovascular endurance activities are recommended because when the body increases its demand for oxygen it burns calories at a much faster rate. Resistance training is recommended because it builds muscle. The more muscle the body has, the faster it will burn calories. It is important to include the FITT principle for cardiovascular endurance and muscular strength when working to maintain or improve body composition.

Resistance Exercise Tips

  • Full Range of Motion
  • Slow and Controlled Movements
  • Fast Up and Slow Down
  • Good posture and strong core