Health Related Fitness

5 Health Related Components
 Cardiorespiratory Fitness
 Muscular Strength
 Muscular Endurance
 Flexibility
 Body Composition
Cardiorespiratory Fitness

The ability of the heart and blood
vessels to circulate blood through the
body efficiently.
 This is achieved through aerobic exercise.
○ Walking, biking, running, rowing…
Muscular Endurance

The ability to perform repeated muscular
effort.
 This is measured by counting how many
times you can lift, push, pull, or press a
certain weight.
 Important for posture, everyday work, and
athletics.
Muscular Strength

The force within muscles
 Measured by the MAXIMUM weight that you
can lift, push, pull, or press in one effort.
○ Strength helps keep the skeleton in proper
alignment, improve posture, prevent back and
leg aches.
○ Muscle mass increases with strength.
Flexibility

The range of motion around specific
joints.
 The stretching you do to touch your toes or
twist your torso.
 This depends on many factors.
○ Your age, gender, and posture
○ How muscular you are
○ How much body fat you have
Body Composition

The relative amounts of fat and lean
tissue (bone, muscle, organs, and
water) in the body.
 High body fat has serious health implications
○ Heart disease, high blood pressure,
diabetes…
Nutrition and Strength
Training

What to consume before…
 Something small but that carries a sufficient
amount of energy to get you through your
workout.
 It is compared to putting gas in your car.
○ PB&J !!!
○ Snack bar
○ Energy bar
 WATER!!!!
Nutrition and Strength
Training

What to consume after…
 Protein within 30 minutes after workout
○ Shakes (30–35 grams)
○ Solid food (1 egg provides 6 grams)
○ Milk (10 grams of protein)
 Excess protein?
○ Body either excrete it, turn it to fat, or use it for
energy.
Nutrition and Strength
Training

QUESTION #1:
 How Much Protein Does Your Body Really
Need?

ANSWER:
 At its simplest, your body has a baseline protein
requirement that depends on a two main factors:
lean body mass (muscle) and activity (type and
amount).
 The more muscle your body carries, the higher
your protein requirement. Also, the more
intense, the more frequent and the longer the
activity you