Components of Fitness Resources

 

COMPONENTS OF FITNESS RESOURCES 1.  5 Components of Fitness Analyzing Physical Fitness

There has been a lot of confusion centered on the question q uestion of what is physical fitness? It is very important you understand the question thoroughly thoroughl y if you are anxious to get your own body into the best possible condition. There are two types of physical fitness. Skill Related fitness and health related fitness. The skill related fitness items are factors which relate to the possibility of people  becoming good athletes. Are people fast or do they have good eye-hand coordination? The health related components relate to how well the systems of your body op operate. erate. Are your heart and other muscles of the body b ody in good shape? Are your arteries, capillaries, and lungs in good shape? This type of physical fitness is related to your overall state of health. In this class we will focus on health related fitness. There are five components of health related fitness: Aerobic Capacity, Flexibility, Muscular Strength, Muscular Endurance, and Body Composition. Aerobic Capacity Aerobic Capacity deals with the ability of the heart, he art, blood, blood vessels, and the respiratory system to supply oxygen and necessary fuel to the muscles during exercise. The best type of exercise for achieving cardiovascular fitness is aerobic exercise. Aerobic exercises are those activities which force the body to handle a large amount of oxygen for a sustained period of time. By sustained, we mean the exercise should be done for at least 15-30 minutes to get the important benefits. Examples of o f aerobic exercises are: jogging, cycling, swimming, rope jumping, and aerobic dancing. Certain sports activities also  provide the type of demand needed to achieve an aerobic training effect, such as  basketball and soccer. Aerobic exercise is a very important key to safeguarding both your  physical and mental health and it should be done 30 to 60 min a day. Muscular Strength and Muscular Endurance Muscular strength and endurance are two components compon ents which are very closely related and are of extreme importance to teenagers. Muscular Strength is the ability of muscles to exert a force one time. Muscular endurance is the ability to use skeletal muscles for long  periods of time. In the past, there has been a gap between young men and young women from the standpoint of how much interest they had in muscular strength and muscular endurance development. The gap is closing rapidly as more women are realizing the importance of improving their muscles.

Differences in Males and Females

 

Today, women are more anxious than ever before to have firm and well-toned bodies. The important fact to remember is most females do not have and will not develop large muscles for the simple reason they do not have enough of the necessary ho hormones. rmones. Young men on the other hand, not only have the ability to improve muscular strength and endurance, they also can greatly increase muscular development, you will also be improving your body image. Flexibility Flexibility means the range of movement possible at various joints. jo ints. This fitness component is probably the most frequently overlooked since people can get along without being very flexible, particularly if they are inactive and do not wish to operate ope rate near their maximum potential. If you want to be as good as you can be, you must work on your flexibility just as regularly as you do your muscular strength and endurance or your cardiovascular efficiency. It also helps reduce the risk of injury.

Body Composition

Body Composition, fifthtissues component of health related fitness, is Some the relative percent muscle, fat, bone andthe other of which the body is composed. of your friend,of and hopefully you too, are very fit and therefore, have a relatively low percentage of  body fat. Most young adults desire a low percentage of body fat. Your body image may suffer, if your percent of body fat is too high. Looking good and feeling good go od depends a great deal on the percentage of fat on your body. Information you gain from this reading,  put to practice, it will help you to achieve an ideal body weight and an appropriate level of body fat. Eating a balanced and healthy diet can help lower or maintain your  percentage of body fat. When you think of physical fitness, think of these five components. You do not have to be a great athlete to be physically fit. Physical fitness is a personal thing and should always alwa ys be viewed in this manner. Skill Related Fitness

These factors are agility, balance, reaction time, coordination, speed and power. Agility is the ability to change the position of your body and to control the movement of your whole body. Balance is the ability to keep an upright posture, while either standing still or moving. Power is the ability to do strength performances at a rapid pace. Reaction Time is the amount of time it takes to get moving once you see the need to move. Coordination is the integration of eye, hand and foot movements. Speed is the ability to cover a distance in a short time. The sprints in track obviously require speed. As you can see, these six skills related components of fitness related entirely to being successful in athletics. They have little to do with the qualities necessary for a healthy lifestyle and a high level of physical fitness. They are related to skill. It is also important to understand

 

that at least two of the skill factors, reaction time and speed are very hard to change. The  beautiful thing about health related fitness is that people may begin to see a change in their cardiovascular fitness, muscular strength, muscular endurance and flexibility in a surprisingly short period of time Progression Principle A principle of training that establishes increases in the amount and intensity of physical activity needed to improvement over periods pe riods of time. Specificity Principle Activities and exercise are specific and limited to parts of the body that are needed for fo r improvement or necessary for success in a desired activity or sport. Overload Principle States that placing a greater than normal physical ph ysical demand on the bod body y will require the  body to adapt to the grater load by increasing the body’s efficiency and strength.

F. I. T. T. Frequency: How often Intensity: How hard Time: How long Type: The type of activity you are going to do. Could include variations of the desired exercise; example: if focusing on pushups, a workout wo rkout could include various modifications of pushups, fitness gram pushups, standard pushups, knee pushups, wall pushups, clap  pushups  push ups etc…  etc… 

 

FUN EXERCISES What advice would you give us when we know we should exercise, but we just

don’t 

feel up for it? 

My answer to them is what I’d tell anyone, child or adult:   Don’t look at it as exercise — instead, play games and sports and have a ton of

fun! The main thing is just to get outside every day and do something you think is fun. You can play sports like soccer, basketball, baseball, or badminton. You can play games like freeze tag or ride a bike or do running races with your friends or family. You can go on hikes with your family or go swimming or paddling. Do lots of different things, and again, focus on having fun, and doing it often. Michelle and Casen’s class, which h as created the excellent  excellent Kids Read and

Ride program, took this advice to heart and came up with 48 Fun Ways to Ride  Exercise. This is a good list for anyone: 1.  Aerobics 2.  Ballet 3.  Baseball 4.  Basketball 5.  Biking 6.  Boating 7.  Bowling 8.  Boxing 9.  Canoeing 10. Dance Revolution 11. Dancing 12. Double Dutch 13. Field Hockey 14. Football 15. Frisbee 16. Golf 17. Gymnastics 18. Hiking

 

19. Hockey 20. Hopscotch 21. Horseback Riding 22. Hula hooping 23. Ice Skating 24. Jogging 25. Juggling 26. Jump rope 27. Laser tag 28. Paintball 29. Ping-Pong 30. Playing catch 31. Rock Climbing 32. Roller Blading 33. Roller Skating 34. Running 35. Skateboarding 36. Skiing 37. Soccer 38. Softball 39. Swimming 40. Tae Kwon Do 41. Tennis 42. Trampoline 43. Treadmill 44. Unicycling 45. Volleyball 46. Walking 47. Weightlifting 48. Wii sports games My recommendation is to choose one of these activities, most days of the week (4-5 days perhaps). If you go out, have fun, enjoy the activity, it won’t feel like “exercise” … but you’ll be getting fit and healthy in the meantime.  

 

WEIGHT ROOM WORKOUT STRENGTH AND ENDURANCE

*click on link for weight room workouts. https://www.building-muscle101.com/weight-training-routine-for-teens.html