2 What is Physical Fitness? • The ability of the body to adapt to the demands of physical effort in relation to both general health and specific activities. • Five components of fitness: – Cardiorespiratory endurance: – Muscular Strength – Muscular endurance – Flexibility – Body composition
3 Components of Fitness Cardiorespiratory Endurance-ability of heart and lungs to deliver oxygen to working muscles for sustained activity Muscular Endurance- ability of muscle to sustain a given level of muscle tension (holding a single contraction for an extended period of time or contracting muscles repeatedly for an extended period of time) Muscular Strength- ability of a muscle to generate maximum force against heavy resistance Flexibility- ability to move joints through their full range of motion Body Composition- amount of lean body tissue vs. body fat
4 Benefits of Exercise • Increases energy levels • Boosts the immune system and helps to prevent many diseases. • Improves cardiorespiratory function and reduces chances of CV diseases. • Increases resting metabolic rate (RMR). – Improves the processes by which food is converted to energy and tissue is built • Improves body composition.
5 Benefits of Exercise • Improves blood lipid profile by increasing HDL’s • Improves blood pressure (decreases hypertension) • Improves bone mineral status • Decreases risk of Osteoporosis • Decreases risk of Diabetes (Type II) through better blood glucose regulation
6 Benefits of Exercise • Improves emotional Wellness • Decreases stress • Decreases likelihood of smoking • Decreases risk of musculoskeletal disorders • Decreases risk of certain cancers
7 Other Key Terminology • Aerobic Metabolism – Occurs when activity is prolonged – Involves the utilization of oxygen • Anaerobic Metabolism – Kicks in when short bursts of energy are required – Does NOT involve the utilization of oxygen
8 Other Key Terminology • Maximum Aerobic Capacity (VO 2 Max) – Greatest rate at which oxygen can be taken in and utilized during exercise • Volume of oxygen used relative to body wt. per unit of time (measured in a laboratory setting) • Normal values for males and females (ages 15 – 25 years) range from 38-46 ml/kg/min • Elite athletes may range from 60-70 ml/kg/min and 70-80 ml/kg/min for females and males, respectively
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