6/14/2016 fitness
HEALTH AND SKILL - RELATED FITNESS COMPONENTS
AEROBICS - STRENGTH/ENDURANCE FLEXIBILITY – SKILLS -
-
“CARDIO” FLEXIBILITY SKILL TRAINING
TRAINING RESISTANCE TRAINING TRAINING;
STRETCHING
Definitions Cardiovascular Muscular Strength- the Flexibility - The Skill - related
Endurance - The ability of muscles to exert a ability to move a fitness- parts of
ability of the body’s large force or move a heavy particular joint fitness that help
systems to maintain weight one time. through a range of one perform well in
efficient functioning movement. sports and games.
during and after Muscular Endurance- the
exercise. ability of the muscles to do Speed - the ability
repeated activity requiring to perform a
Aerobic activities strength movement or cover
directly affect Body a distance in a
Composition, the short time
percentage of body
weight that is fat. Agility - the ability
to quickly change
the position of the
body and to
control the body's
movements
Power - the ability
to use strength
quickly
Balance - the
ability to keep and
upright posture
while standing still
or moving
Reaction time - the
amount of time it
takes to move once
one realizes the
need to act
Coordination - the
ability to use the
senses together
with body parts
(eye-hand
coordination) or
use two or more
body parts
together.
Activities Jogging/running *weight training Stretching exercises Sports skills
Swimming *calisthenics include: Throwing
include: X-country skiing push ups Long sitting Catching
Rope jumping curl ups Butterfly Batting
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6/14/2016 fitness
Bicycling back extension Calf stretch Dribbling
Skating/blading leg crunches Quad stretch Sprinting
Aerobic dance/step toe raises Side bend Jumping
aerobics *resistance bands Standing twist Kicking
Tennis wrestling Etc. Hitting
Basketball gymnastics Etc.
swimming
Activity Be done at *for Wt. Training, Be done 2-3 X Include many
least 3-5X per Calisthenics, and Resistance per week repetitions of the
should: week bands Include both same skill so that it
Be continuous dynamic and can be performed
Be at a steady Be done 2-3X per static automatically.
pace week stretching
Vigorous Perform 8-10 Be done prior
exercise 20 – 60 exercises that work to and
min., 3 days per all the major muscle following
week OR groups vigorous
Moderate Start easy and build workouts
exercise 30 - 60 gradually Be done only
minutes 5 days Be done slowly and after warm up
per week smoothly Be done to the
Use large Use proper form point of pain
muscles of Use full range of Static
legs and motion stretches
buttocks Not be done on should be
Be done at an consecutive days held 10-30
intensity where unless doing upper seconds
you can still body one day and *slow
talk lower the next stretching
Hard workouts provides more
should not be *light weights/many permanent
done on repetitions = muscular range of
consecutive endurance motion
days *heavy weights/few Moved into
should repetitions =muscular and out of
progress strength slowly
gradually in *a growing adolescent Be done with
exercise time, should not lift weight so each workout
frequency, and heavy that s/he can not lift
intensity. it at least 8X
Objective To use the muscles To shorten (contract) the To lengthen (extend) To improve sports
long enough to require muscle using resistance the muscle performance
more blood (food and
oxygen) which in turn To increase muscular To reduce risk of To improve skills
makes the heart work strength and/or endurance muscle injury and to be able to enjoy
harder increase speed and sports and games
agility and thereby stay
To increase the FIT
strength and
endurance of the heart
muscle
TEST Mile run Curl ups Sit and reach Shuttle run
Beep test Pull ups
Flexed arm hang
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6/14/2016 fitness
Push ups
Warm up? Yes Yes Yes Yes
Needed for good Yes - Health- Yes - Health-related Yes - Health- No - Skill-
health
related related related
Needed for sports Yes Yes Yes Yes
Aerobic – with oxygen; exercising long periods where you can breathe regularly
Anaerobic – without oxygen; exercising so intensely that you can only go for short periods of time and cannot
breathe regularly.
Warm up - mild exercise that is used to get the muscles warm before activity
Cool Down – a short period of mild exercise (can be stretching) following a vigorous workout
Overload- doing exercise at a level high enough to cause changes in the body
Specificity - Particular exercise designed to address a specific part of physical fitness
Progression - increasing intensity, frequency, or duration
Regularity - how often exercises need to be done to maintain fitness
Recovery – the body requires an interval of time and periods of rest and sleep to recover from a vigorous
exercise session. The amount of time needed for recovery is less for the physically fit person.
Intensity – how hard
Duration – how long
Frequency – how often
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