p hysical f itness 5 fitness components. br in list the top 5 exercises you do when you...
TRANSCRIPT
BR IN
List the top 5 exercises you do when you workout/exercise.
Why do you perform these five exercises?
5 FITNESS COMPONENTS
1) Cardiovascular Fitness\Aerobic 2) Muscular Endurance 3) Muscular Strength 4) Flexibility 5) Body Composition
1. CARDIO ENDURANCE\AEROBIC
Measures your ability to do moderately strenuous activity over a period of time.
It’s a measurement of how efficiently your heart and lungs work together to supply oxygen to your body while exercising.
Fitness Test: Pacer Test/Mile Run
AEROBIC AND ANAEROBIC
Aerobic: means “with oxygen” Jogging
Anaerobic: means "without oxygen“ Weight lifting
Aerobic exercise uses oxygen to generate energy.
Anaerobic exercise does not use oxygen to produce energy.
WHICH IS BETTER?
Aerobic exercise improves heart health and burns calories.
Anaerobic exercise builds muscle mass, which makes your body stronger and more effective at burning calories.
2. 2. MUSCULAR ENDURANCE
Measures your fitness level by your ability to hold a particular position for a sustained period of time or repeat a movement many times.
Example: lift a five-pound weight 20 consecutive times.
Fitness Test: Flexed Arm Hang
3. 3.MUSCULAR STRENGTH
The ability to use maximum force.
Possible to have greater muscular strength in one area, than another.
Think: you could have great strength in your arms, while lacking strength in your legs.
Fitness Test: Bench Press
4. FLEXIBILITY FITNESS
Measures the ability to move a joint through its full range of motion or the elasticity of the muscle.
This is how limber you are.
Fitness Test: Sit and Reach
IMPORTANCE OF FITNESS COMPONENTS
Benefits your Health Triangle Social Mental Physical
Increased energy Improved appearance Positive attitude Greater strength “Quality Of Life”
BR OUT
Step 1: Go back to your BR IN Step 2: Next to each of your exercises write down
what fitness component they are benefiting. Step 3: Trade with your partner #2 (the one next
to you) Step 4: Fix any errors your partner may have had. Step 5: Switch back and explain what you
corrected.
Did you have a combination of all 5 fitness components? What ones were you missing? How can you incorporate them into your workout?
POTENTIAL CLIENTS Mr. Carrigan: Male, Age 30-40, is a big soda drinker
(needs to stop), will eat anything you put in front of him.
Ms. Dilts: Female, Age 30-40,loves Italian food! Will eat bread with anything, and needs to watch her cholesterol.
Ms. Connors: Female, Age 20-30, LOVES seafood/sushi, she is a meat and potato kind of person, has a hard time with portion control.
Mrs. DeRossett: Female, Age 30-40, will eat anything
except guacamole or red meat and does not cook!
CONTINUED. . . Mr. Wharton: Male, Age 50-90, enjoys chicken salad on a
sandwich and anything that comes from a mother.
Mr. Johnson: Male, Age 40-50,will eat anything you put in front, on the ground, behind of him or on his face, but wants to improve diet.
Mr. Revay: Male, Age 40-50, enjoys a good sandwich but will not eat seafood.
Mr. Staab: Male, Age younger than Wharton, meat eater, will not eat onions, green beans, broccoli, cauliflower, NOTHING RAW. Loves coffee but needs to stop drinking it!
Mr. Hughes: Male, Age 20-30, loves breakfast and snacking but does not cook dinner, the simpler the better.
REPS AND SETS
Rep(s): A rep (or repetition) is a single movement of any exercise.
Set(s): A set is a series of reps of an exercise done in sequence (usually without rest).
Lower reps mean you can move more weight Beginners can improve by doing fewer sets
3-4 Intermediate/advanced athletes may need 5-
8 sets to benefit from the exercise.
EXAMPLES
3 sets x 10 reps = 30 repsModerate intensity.Most ideal for building muscle, but also suited for muscular endurance.
3 sets x 8 reps = 24 repsModerate intensity.Most ideal for building muscle, but also suited for increasing strength.
4 sets x 6 reps = 24 repsHigh to moderate intensity.Equally ideal for increasing strength and building muscle.