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How can one tell if they are physicall fit?

Depends upon the level of activity
What are the levels of activity based upon?
- Intensity
- Duration (15min - 1 hour)
- Frequency (3-5x a week)
intensity

how hard
duration
- how long
- 15 min - 1 hour
Frequency
- how often
- 3-5 times a week
What are the five components of fitness?
- Flexibility
- Muscular strength
- Cardi Respiratory Endurance
- Muscular Endurance
- body Composition
Flexibility

the ability to move a joint through a normal range of motion
Muscular Strength
- Ability of you muscles to exert a maximum force
- one time
Cardio Respiratory Endurance

ability of the heart and lungs to supply the body increase need of oxygen during activity
CRE
- cardio
- respiratory
- endurance
Muscular Endurance

ability to repeat an action over and over and to hold a position
Body Composition
- Percentage of body fat
- portion of fat to bone and muscle
Positive benefits of CRE
- increase aerobic capacity - max. amount of oxygen
- increase size and strenght of heart muscle by training
- Stroke volume increases - volume of blood pumped with each heart beat
- Blood volume will increase
- Reduces you resting heart rate
How do you know if you are getting positive benefits?

exercise benefit zone
EBZ

exercise benefit zone
How to calculate exercise benefit zone?
- 220-(age)=max. heart rate
- max. heart rate x .6=_____
- max. heart rate x .85=_____
- two 3's are the EBZ
Five things that lower level of CRE
- Inactivity (most common)
- Obesity
- Smoking
- Aging
- Illness
Aerobic Exercise
- any sustained moderately strenous effort that is carried along
- allows your heart and lungs to supple the oxygen your body and working muscles need
Examples of Aerobic Exercise
- running
- walking
- basketball
- tennis
- swimming
- raquetball
Anaerobic Activity
Examples
- sudden rigorous activity
- sprinting
- weight-lifting

Author

narasha

70010

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Updated

2011-03-02T01:46:25Z

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