Health-related components of physical fitness:
Cardiorespiratory Endurance
Definition: Cardiorespiratory endurance is the ability to perform dynamic exercise involving large muscle groups at moderate to high intensity for prolonged periods.
Cardiorespiratory endurance is one of the most important of all of the physical fitness components, because performance depends on the functional state of the respiratory, cardiovascular, and skeletal muscle systems.
Benefits of Cardiorespiratory Training:
- Decreased resting heart rate
- Decrease resting blood pressure
- Decrease body fat
- Increase bone density
- Increase resting metabolic rate
- Decrease stress
Body Composition
Definition: Body composition refers to the relative percentages of body weight comprised of fat mass and fat free body mass (protein, minerals, water, and carbohydrates.)
It has been proven that excess body fat is related to numerous health problems, including coronary artery disease (CAD), hypertension, hyperlipidemia, and diabetes. Body fat may also aggravate other conditions, such as pulmonary disease and osteoarthritis.
Know Your Status!
| Classification | Women (% fat) | Men (% fat) |
|---|---|---|
| Essential fat | 10-13 | 2-5 |
| Athletes | 14-20 | 6-13 |
| Fitness | 21-24 | 14-17 |
| Average | 25-31 | 18-24 |
| Obese | 32+ | 25+ |
Muscular Strength
Definition: Muscular Strength refers maximum force a muscle or muscle group can exert during a single contraction. Individual lifts their maximum weight one time.
Benefits of Muscular Strength Training:
- Improvements in cardiorespiratory fitness
- Reduction in body fat
- Modest reductions in blood pressure
- Improved blood lipid-lipoprotein profiles
Muscular Endurance
Definition: The ability of a muscle group to execute repeated contractions over a period of time sufficient to cause muscular fatigue, or to maintain a specific percentage of maximum voluntary contraction for a prolonged period of time.
Benefits of Muscular Strength Training:
- Improvements in cardiorespiratory fitness
- Reduction in body fat
- Modest reductions in blood pressure
- Improved blood lipid-lipoprotein profiles
Flexibility
Definition: The maximum ability of a joint to move fluidly through a range of motion.
Benefits of Flexibility:
- To relax your mind and "tune up" your body
- To preserve range of motion
- To prevent injury during exercise
- To prepare the muscles for more vigorous activity
- To help develop body awareness
- To promote circulation
Resting Heart Rate
Definition: Resting heart rate is the rate at which the heart beats in one minute. RHR is used as a baseline for fitness testing when calculating target heart rates for submaximal tests and for creating exercise prescriptions.
The more cardiovascularly fit you becomes, the lower the resting heart rate will become.
Know Your Status!
| Know Your Status! | |
|---|---|
| 60-100 bpm | Normal |
| << 60 | Bradycardia |
| >>100 | Tachycardia |
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