5 Components of Physical Fitness and Intensity Levels Study Guides:
What is Physical Fitness?
If you are physically fit you have the skill, strength, flexibility and endurance to perform and participate in regular moderate to vigorous physical activity.
What are the 5 components of Physical Fitness?
Cardiorespiratory Endurance - The ability of the heart and lungs to supply oxygen to the muscles during long periods of physical activity. Keeping the heart and lungs in good shape means not being out of breath as often or getting tired as quickly.
Name one activity you do that would be cardio-respiratory Endurance.
PACER; Jogging laps; Jump Roping; Swimming; Bicycling; Skating
Muscular Strength- The ability of the muscle or muscles to push or pull with its total force. Increased muscular strength allows a person to lift, push, or pull with more force. To improve muscular strength exercises should be with weight or resistance and is repeated 1-10 times.
Name one activity you do that would be Muscular Strength.
Curl Ups; Push Ups; Trunk Lift; 100’s; Opposite Curl ups: Modified Push Ups - If less than 12 reps are performed.
Muscular Endurance - The ability of the muscles to repeat a movement many times or hold a position without stopping to rest. A person with improved muscular endurance can accomplish more physical work by moving faster and taking fewer breaks. To improve muscular endurance exercises should be repeated at least 12 or more times.
Name one activity you do that would be considered Muscular Endurance.
Curl Ups; Push Ups; Plank; 100’s; Opposite Curl ups: Modified Push Ups- If more than 12 reps are performed.
Flexibility - The ability of muscles to move a joint through a full range of motion. Staying flexible is important for performance as well as preventing injury.
Name one activity you do to work on your flexibility.
Sit N Reach; Shoulder Stretch Test; Tricep Stretch; Kung Fu Stretch; Straddle Stretch; Pike Stretch
Body Mass Index- is the relationship between fat-free mass and fat mass, usually referred to as percentage of body fat. Fat-Free mass includes everything that is not fat (bones, muscles, organs). Fat Mass is the amount of fat being stored in the body. The body needs a healthy level of fat to provide insulation of organs, absorption of vitamins, nerve conduction and is a source of energy. However, having too much or too little fat can become a health risk.
What is the F.I.T.T. principle?
Frequency– How often are you physically active? In a perfect week you’ll your activity frequency will be 7 days. On average you should work toward 5 to 6 days of Moderate to Vigorous Physical Activity.
Intensity– How much energy are you using during activity? Are you working hard during a vigorous training session (level 3 or 4)? Or, are you walking moderately – just to get the body moving (level 2)? How hard you work during activity equals intensity.
Level 1 – Media/Seat/Asleep – Very easy; I am sitting, sleeping or laying down. I can talk with no effort. (Resting heart rate)
Level 2 – Daily Activity – Walking – Easy; I am comfortable and could maintain this pace all day long; you can talk with almost no effort. (Increased heart rate)
Level 3 – Base – Moderate - Jogging; I am slightly uncomfortable; sweating a little and talking requires some effort. (Target heart rate range 126-170)
Level 4 – Heart Health - Moderately hard - Running; I can still talk, but really don’t want to; sweating.
(Target heart rate range 180-210)
Level 5 – MAX -Very, Very Difficult – Sprinting; no talk zone; I can only keep up this pace for a short period. (Target heart rate range 210+)
Time– How long are you active? The goal here is to get a total of 60 minutes each day. You can add activity sessions together during your day. So, if you walk to school for 10 minutes, participate in physical education for 20 minutes and do 30 minutes of circuit training – that equals 60 minutes for the day!
Type– Cardio, muscular strength, muscular endurance, flexibility training or a combination? It’s important to get a mixture of all four. Your Cardio Respiratory system needs regular workouts. Your muscles need to be toned and strong. Your need good flexibility to move safely. Activities like yoga and circuit training can give you a great combination of each in one fun workout.