THE FIVE COMPONENTS OF
HEALTH-RELATED FITNESS
Nutrition and Wellness:
Physical Wellness
Period 3
MUSCULAR STRENGTH

The ability of a muscle or muscle group to
exert a maximum force against a resistance
ONE TIME through the full range of
motion. Range of motion (ROM) is the
degrees through which a joint can move.
MUSCULAR ENDURANCE

The ability of a muscle or muscle group to
exert a sub-maximal force
REPEATEDLY over a period of time.
MUSCULAR CONTRACTIONS
 Isotonic
(meaning same tension)
 Isometric (meaning same distance or
not moving)
 Isokinetic (meaning same speed)
MUSCULAR CONTRACTIONS

Isotonic contractions -cause the muscle to
change length as it contracts and causes
movement of a body part.
There are two types of Isotonic
contraction
Concentric contractions cause the muscle to shorten
as it contracts
Eccentric contractions opposite of concentric and
occur when the muscle
lengthens as it contracts
MUSCULAR CONTRACTIONS

Isometric contractions
generate force without changing
the length of the muscle
opposing force

Isokinetic contractions - the
muscle changes length during
the contraction and produce
movements of a constant speed.
To measure this a special piece
of equipment known as an
Isokinetic Dynamometer is
required
CARDIOVASCULAR
ENDURANCE

The ability of the heart, lungs and blood
vessels to deliver oxygen to your body
tissues to perform moderate to high
intensity exercise for PROLONGED
PERIODS keeping your heart rate in the
heart rate target zone
Aerobic vs. Anaerobic

Aerobic – Aero is Greek prefix for “air”
Refers to presence of oxygen
 Activities that increase your heart rate for an
extended period.
 Works the cardiovascular and respiratory systems
 Also called cardiovascular exercise


Anaerobic
Refers to the absence of oxygen
 high intensity exercise happens in short bursts, often
at maximum level of exertion.

HEART RATES
Heart Rates
 Resting Heart Rate (RHR) is your heart rate when you
are at rest, that is lying down but awake, and not having
recently exerted yourself. Typically between 60-80 bpm.
 Maximum Heart Rate (MHR) is the number of beats
per minute of the heart when working at its maximum
 Calculated as
220 – age = MHR
 Target Heart Rate Zone (THR) is an age specific heart
rate range to be maintained during aerobic exercise to
receive physical benefits
Pulse Check
Radial Pulse
 Place the tips of the middle
and index fingers at the base
of the thumb. Press down
lightly

Carotid Pulse
Place the tips of the middle
and index fingers gently just
to side of the throat on the
side of the neck
You may take your pulse for six seconds and then add a zero
to get the Heart Rate for one minute (6x10 = 60 seconds).
Or for 10 seconds and multiply by 6
Or for 15 seconds and multiply by 4
TARGET HEART RATE ZONE
Taking your pulse during physical activity allows you
to measure how hard you are exercising. You should
exercise to stay within your target heart rate zone.
Basic calculation:
220 – age = _____ x 70% to 85%
Maximum heart rate for a 16 year old is 204
and the target heart rate zone would be
143-173 beats per minute.
LEVELS OF INTENSITY
FLEXIBILITY

Is the ability to move a joint through its
complete range of motion (ROM).
Types of Stretching:
• Static stretching is slow
and constant with the end
position held for 10-30
seconds.
• Dynamic stretching uses
momentum and active
muscular effort are used to
stretch and the end position is
not held
BODY COMPOSITION

Is the amount of lean body mass
(bone, muscle, organs and body
fluids) compared with the amount
of body fat.
ADULT MALE
Fitness 14%-17%
ADULT FEMALE
21%-24%
Some ways to measure body fat:
• Hydrostatic weighting
• DEXA – Dual-Energy X-Ray
Absorptiometry)
• Bioelectrical Impedance
• Skin Calipers
BMI = Body Mass Index
It is an indirect measure
of body composition
based on height and
weight.
SOMATOTYPES

•
•
•
•
•
Somatotype – inherited body type based on skeletal frame and
body composition
Endomorph
pear shaped body
rounded head
wide hips and shoulders
wider front to back
rather than side to side.
Accumulation of fat on
body, upper arms and
thighs
•
•
•
•
•
•
•
Mesomorph
wedge shaped body
cubical head
wide broad shoulders
muscled arms and legs
narrow hips
narrow from front to back
rather than side to side.
minimum amount of fat
•
•
•
•
•
•
Ectomorph
high forehead
receding chin
narrow shoulders and
hips
narrow chest and
abdomen
thin arms and legs
lean muscle and fat
HEALTH RELATED FITNESS
Health related fitness is a lifetime pursuit. It
is impossible to store fitness once it is
developed. To develop fitness you should
work on ALL 5 COMPONENTS:
 Muscle
strength
 Muscle endurance
 Cardiovascular endurance
 Flexibility
 Body composition
TRAINING PRINCIPLES
Principle of Overload - providing a greater
stress, or load, on the body than it is normally
accustomed to in order to increase fitness.
The FITT Principle describes how to safely apply
the principles of overload, change one or more of
the following variables:

Frequency – how often you work
 Intensity – how hard you work
 Time – how long you work
 Type – type of exercise

PHYSICAL ACTIVITY
RECOMMENDATIONS

CDC recommends the following amounts of
physical activity for adolescences
Frequency – daily
 Intensity – moderate to high
 Time – 60 minutes
 Type – cardiovascular endurance, muscular strength
and bone strength

SKILL RELATED
COMPONENTS
OF FITNESS
SKILL VS. HEALTH REALTED
COMPONENTS OF FITNESS
 HEALTH-
 SKILL-
RELATED
COMPONENTS


skills that enable one to
become and stay
physically healthy.
associated with disease
prevention and
functional health.
RELATED
COMPONENTS


skills that will enhance
one’s performance
also called performance
fitness.
the
AGILITY
ability to change and
control the direction and
position of the body
while maintaining a
constant, rapid motion.
BALANCE
the
ability to control or
stabilize the body when
standing still or moving.
COORDINATION
ability
to use the senses
together with body parts
during movement.
POWER
the
ability to perform
with strength at a rapid
pace.
REACTION TIME
the
amount of time it
takes to start a movement
once your senses signal
the need to move
SPEED
the
ability to cover a
distance in a short
amount of time.
BENEFITS OF EXERCISE:
STRENGTHENS HEART AND LUNGS
ENHANCES FEELING OF WELL-BEING
STRENGTHENS MUSCLES
IMPROVES
AND BONES
APPEARANCE
PREVENTS
INJURY
REDUCES STRESS AND TENSION
FITT Principle
“To gain health benefits in all 5
components of fitness…..
F = Frequency
….how often should I work out?”
I = Intensity
….how much effort should I put in?”
T = Time
….how long should my workout be?”
T = Type
…what type of exercises should I do?”
muscle strength
and
endurance
cardiovascular
endurance
flexibility
FREQUENCY 2 – 3 days
per week
5 – 6 days
per week
3 or more
times/week
INTENSITY
moderate
weight
TIME
3-4 sets,
6-15 reps.
heart rate in to the point
target zone of mild
discomfort
20 – 60
10 – 30
minutes
seconds
TYPE
major
muscle
groups
major
muscles
groups
major
muscle
groups
How does the FITT principle apply to body
composition?
Body composition results largely from physical activity levels in the
other components:

Cardiovascular exercise expends calories.

Muscle strength and endurance activities expend calories and
build muscle (MUSCLE BURNS CALORIES FASTER THAN FAT!)

Flexibility exercises allow the body to better tolerate the other
exercises.
DON’T FORGET ABOUT PROPER
NUTRITION!!!!
TRAINING PRINCIPLES:
OVERLOAD – you must apply stress
beyond what your body is accustomed
to
PROGRESSION – the overload must
continue after the body adapts to the
previous stress
SPECIFICITY - to obtain a particular
goal you must train those muscles with
a specific method