Health-Related Fitness The five (5) components of physical fitness are often used in our school systems, health clubs and fitness centers to gauge how good a shape we are truly in. The five (5) components that make up total fitness are: Cardiovascular Endurance Muscular Strength Muscular Endurance Flexibility Body Composition Total fitness can be defined by how well the body performs in each one of the components of physical fitness as a whole. It is not enough to be able to bench press your body weight. Cardiovascular Endurance- is the ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads. Muscular Strength- is the amount of force a muscle can produce. Examples would be the bench press, leg press or bicep curl. The push-up test is most often used to test muscular strength. Muscular Endurance- is the ability of the muscles to perform continuous without fatigue. Examples would be cycling, step machines. The sit-up test is most often used to test muscular endurance. Flexibility- is the ability of each joint to move through the available range of motion for a specific joint. Examples would be stretching individual muscles or the ability to perform certain functional movements such as the lunge. The sit and reach test are most often used to test flexibility. Body composition- is the amount of fat mass compared to lean muscle mass, bone and organs. This can be measured using skinfold readings. Fuel-Up: Boosting One’s Performance The food we eat plays a vital role in how we look and feel. Regular exercise is important but according to research, nutrition has the largest impact on our fitness. Using food as our medicine has become a popular theme for health improvement. The trend is now to focus on healthy food intake as a primary fitness goal. When healthy eating habits become a lifestyle, we are healthier and happier. Eating right allows us to reduce body fat, lose a few pounds, feel more confident and reduce our risk of illness. Frequent studies are indicating healthy food intake as the most important part of our fitness programs. Some physicians are teaching healthy eating habits and lifestyle as a way to improve overall health by reducing obesity and related disease. Nutrients-dense foods, or “superfoods”, include lean proteins, healthy carbohydrates, and fats essential to our health. Superfoods are a rich source of vitamins, minerals, and antioxidants. Getting Fit: A Lifestyle Choice Health, vitality and long life are desirable goals for everyone. Being fit has many advantages from helping individual to control weight to giving a better night’s sleep. There is impressive evidence that people who exercise frequently, and in the correct way are less prone to heart attacks, strokes and other life-threatening conditions, and live longer than people whose existence is sedentary. You need to exercise regularly all your life and should exercise more, not less as you get older. The type of exercise that is most effective in improving fitness is aerobic exercise. The word aerobic means “with oxygen” and all aerobic exercise uses oxygen. Aerobic exercise usually involves vigorous exercise sustained over a period of several minutes and its effect is to increase the efficiency of the lungs, heart, and blood circulation. Examples include swimming laps, running, or cycling. Involve quick bursts of energy and are performed at maximum effort for a short time. Examples include jumping, sprinting, or heavy weight lifting. F.I.T.T. PRINCIPLES: Optimizing Your Best The FITT Principle is a great way of monitoring your exercise program. He acronym FITT outlies the key components of an effective exercise program, and the initials F.I.T.T, stand for: F I - T - T - Frequency which refers to how often you exercise per week. Intensity which refers to how hard you exercise from moderate to high. Time which refers to how long you exercise for anywhere from 15 to 40 minutes. Type which refers to the kind of exercise you undertake. The Components Frequency- is a key component of the FITT principle. Remember that it is important to know why you are exercising and what you wish to achieve before rushing into any exercise program. Adjust the number of times you exercise per week to reflect your current fitness level, the time you realistically have available, you other commitments like family and work, and the goals you have to set for yourself. IntensityThis is an extremely important aspect of the FITT Principle and probably the hardest factor to monitor. The best way to gauge the intensity of your exercise is to monitor your heart rate. Simply count your heart rate over a 15 second period and then multiply by 4. This will give you your exercise heart rate in beats per minute. TimeThe time you spend exercising is also an important part of the FITT Principle. The time dedicated to exercise usually depends on the type of exercise undertaken. For example, it is recommended that to improve cardiovascular fitness you will need at least 20 to 30 minutes of non-stop exercise. For weight loss at least 40 minutes of moderate weight-bearing exercise is required. However, when talking about the time required for muscular strength improvements, time is often measured as several “set’ and ‘reps”. A typical recommendation would be 3 sets of 8 repetitions. Typelike time, the type of exercise you choose will have a big effect on the results you achieve. That is why it is important to know what you want to gain from your efforts. For example, if you are looking to improve your cardiovascular fitness, then exercises like walking, jogging, swimming, bike riding, stair climbing, aerobics and rowing are very effective. For weight loss, any exercise using a majority of your large muscle groups will be effective. To improve muscular strength, the best exercises, including the use of free weights, machine weights and body weight exercises like push-ups, chin-ups and dip. Customizing Your Training According to Douglas (2018), Heart rate training entails keeping your heart rate the number of times your heart beats in a minute within a set range during workout. The range is expressed as a percentage of your maximum heart rate, which is the greatest number of times your heart can beat in a minute. For example, a 30-minute elliptical workout, you might aim to keep your heart rate between 70 and 80 percent of your maximum heart rate. Heart rate training reflects the fact that the harder you run, cycle or do other forms of exercise, the higher your heart rate is. The ideal heart rate range depends on the cardiovascular goals of a workout. Steps that will help you calculate your ideal heart rate training zone: 1. Take your pulse before you get up of bed in the morning in 30 seconds for three (3) successive mornings to get the average of your resting pulse rate. 2. Determine your training heart rate zone using this simple Karvonen Formula. THR = RHR + PTI (%) (220-PA-RHR) WHERE: RHR - Resting Pulse Rate PTI - Percentage Training Intensity 60%-70% - Low Intensity Level 70%-80% - Middle Intensity Level 80%-90% - High Intensity Level 220 - Maximum Heart Rate (constant) PA - Present Age Example: Given: Present age = 45 RHR = 70 Solve the THR of Carlo in Low Intensity level. Solution: (a) THR = RHR + % (220-PA-RHR) = 70 + 60% (220-45-70) = 70 + .6 (105) = 70 + 63 = 133 beats per minute (b) THR = RHR + % (220-PA-RHR) = 70 + 70% (220-45-70) = 70 + .7 (105) = 70 + 73.5 = 143.5 beats per minute Therefore: Training Heart rate zone of Carlo in Low Intensity Level is; THR = 133 – 143.5 beats per minute In order to identify that your training heart rate zone is achieved during exercise, the following procedure must be observed: 1. Get the Exercise Pulse rate (EPR) right after the exercise by locating your pulse in any ways by radial or carotid. 2. Once the pulse is located, count the number of beats in 10 second then multiply by 6. Example: EPR = = 20 beats (in 10 seconds) x 6 120 bpm 3. ONCE your THR zone is achieved you may stop the exercise. And if NOT, continue to workout until the desired training heart rate zone is achieved. Start Up: Individual Training Design Planning out good fitness programs is key in promoting and maintaining good health. Fitness programs are a great way to make sure that you are getting the most out of your workouts and that you are targeting all your muscle groups as well as getting a cardio workout. Many people exercise but are not getting the full benefits that exercise can provide. By planning out some fitness programs you can make sure that you are not wasting your time. Fitness programs are basically a laid-out plan of what exercise you do on what day and in what order. You get very complex fitness programs that can be difficult to follow at first but once you get into the habit it is generally very easy. Some people do a lot of cardio, but no weight training, or vice versa. It is very important to get a bit of both, as cardio is wonderful for your heart and weight training is excellent for bone density among other things. If this sounds like you, are the perfect candidate for fitness programs planning. 5 Reasons Why You Need A Workout Plan 1. 2. 3. 4. 5. Helps Prevent Under or Over Training Provides Structure Provide Goals Provides Checklist Prevents Burnout Great fitness programs are available if you spend some time looking for them. Good health and proper fitness are important at any age. Consulting an exercise professional when designing your fitness program can help you reduce injury and customize your program to your needs, especially if you are new to exercise or you haven’t done any physical activity for a while. Fitness Goals Making any lifestyle change can be challenging. Many people find that having a goal in mind gives them something to work towards, motivates them to stay on track and provides a measure of how well they are doing. If you’re trying to become more physically active, realistic, well-planned goals keep you focused and motivated. Several key principles can be applied to help you set your physical activity goals. These include: 1. Pinpoint your ultimate goal. It should be realistic, specific, meaningful and important to you. 2. Find out how to achieve your ultimate goal. 3. Set small, specific mini goals. 4. Monitor your progress regularly 5. Adapt to changing circumstances. 6. Don’t be too hard on yourself. Sample exam questions Choose the letter of the correct answer. Write your answer on a separate sheet of paper. 1. Which of the following is NOT a type of anaerobic exercise? a. Boxing c. Biking sprints b. Running sprints d. Weight training 2. What does aerobic refer to? a. The absence of oxygen c. With little available oxygen b. How your body uses oxygen d. No answer is correct 3. Which physical activity is NOT aerobic exercise? a. Jogging c. Yoga b. Hip-hop dancing d. Jump roping 4. What does anaerobic mean? a. With oxygen c. The way your body uses oxygen b. An abundance of oxygen d. Less oxygen 5. Regular exercise will enable you to perform daily tasks with an increased amount of: a. Good eating habits c. Aerobic exercise b. Resting heart rate d. Energy and enthusiasm 6. In the F.I.T.T principle, the F stands for what? a. Fast c. Frequency b. Form d. Flexibility 7. In the F.I.T.T principle, the I stands for what? a.Individual c. Isometric b. Intensity d. Instrument 8. In the F.I.T.T principle, the T’s stand for what? a.Time & Temperature c. Type &Temperature b.Time & Type d. Type & Tenseness 9. The kind of exercise that you do in order to achieve the results you want a.Frequency c. Time b.Intensity d. Type 10. Gradually increasing resistance, increasing repetitions, increasing sets and intensity: a.Progression c. Specificity b.Overload d. Training 11. A muscle forced to operate beyond its customary intensity by increasing the load a. Frequency c. Progression b. Specificity d. Overload 12. Exercising a particular muscle for a certain task a. Training c. Specificity b. Overload d. Progression 13. In order to experience progression, you must gradually add intensity to _____ the body a. Fatigue c. Exhaust b. Relax d. Overload 14. Sports training should be adjusted according to each athlete’s characteristics and needs, such as age, gender, rate of progress, and previous experience. a. Reversibility Principle c. Recovery Principle b. Individualization Principle d. Overload Principle 15. This principle dictates that athletes need adequate time to recuperate from training and competition. a. Balance Principle c. FITT Principle b. Recovery Principle d. Specificity Principle 16. What is a resting heart rate? a. When your heart takes a break from working b. When your heart rate is 175 c. When your heart is at its lowest beats per minute (bpm) d. 220 minus your age 17. How do you get into your target heart rate zone? a. 5 minutes of jogging slowly around the basketball court b. 20-30 minutes of being physically active without much rest c. Taking a 20minute nap after a long workout d. Walking a mile with your parents or friends. 18. During our exercise circuit, what component of fitness did we improve the most? a. Cardiovascular endurance b. Body composition c. Muscular strength d. Flexibility 20. If I drove in a car for 5 hours to see my family, what zone would my heart rate be in? a. Resting c. Maximum b. Target d. None of the above c. Maximum 21. Your Target Heart Rate zone is a. Working out as hard as you can for five minutes b. Much like a school zone when driving your car c. Has minimum number and a maximum number to help you identify if your heart rate is in a safe zone d. Should never be used when exercising 22. In terms of duration, Heart rate is typically measured for how long? a. One minute b. 30 seconds c. 10 seconds d. 15 seconds 23. Maximum heart rate is typically calculated by a. 200 minus your age b. 220 minus your age c. 60 plus your age d. 320 minus your age 24. The lower your resting heart rate the fitter you are a. True b. False 25. The resting heart of an average healthy person is typically? a. 50 bpm b. 100 bpm c. 80 bpm d. 120 bpm 26. Describe what is meant by a training zone? a. A zone which defines upper and lower limits of training intensities depending on what you aiming to achieving through training. b. An area to work in whilst training c. A zone which dictates how long we should train in each intensity d. All of the Above 27. The F.I.T.T. principle details how to safely and effectively progress what style of workout? a. b. c. d. Cardiorespiratory Muscular strength Muscular Endurance All of the above 28. What are the 3 stages of exercise? a. 1. Warm-up 2. Work-out 3. Warm-up b. 1. Warm-up 2. Work-out 3. Cool down c. 1. Cool-down 2. Work-out 3. Warm-up d. 1. Cool down 2. Warm-up 3. Work-out 29. Which of the terms is not included when dealing with cardiovascular endurance? a. Cardio b. Pulmonary c. ATP d. Vascular 30. In F.I.T.T. principle, the T’s stand for what? a. Time and Temperature b. Time and Type c. Time and Temperature d. Temperature and Trim 31. Aerobic exercise uses large groups for movement. a. Muscles b. Strengthening 32. The 5 components of Health-Related Fitness are muscular fitness/strength, flexibility, muscular endurance, body composition, and cardiovascular endurance. a. True b. False 33. No pain, no gain. a. True b. False 34. The lower your resting heart rate the fitter you are a. True b. False 35. Should you start every workout with a stretching routine? a. True b. False 36. The health-related components of physical fitness are most associated with: a. How fast you improve. b. How well the systems of the body operate. c. How well you perform in sports activities. d. You level of athletic ability. 37. During the average week, how much time do you have to devote to your fitness regimen? a. I can probably fit in an hour a day, 3 to 5 days a week b. I am lucky if I can find 15 minutes on any given day c. An hour or more on most days-fitness takes priority. 38. What is your primary fitness goal? a. Build some muscle mass b. Look great on the beach c. I just want to feel good mentally and physically 39. Complete the sentence: Working out is… a. my favorite part of the day b. hard to get motivated for c. often struggles to fit into my schedule 40. Where is your favorite place to exercise? a. The gym-the get-fit atmosphere helps motivate me b. Outdoors- fresh air and fitness go hand in hand c. My home- in home workouts save time and money
