Fitness Principles

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Fitness Principles

• Frequency
• How often do you exercise?
• Intensity
• How hard are you working?
• What heart zone are you in?
• Time
• How long do you exercise ?
• Type
• What kind of exercise?

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• The Car Analogy
• You must check your pulse regularly to know what
• heart zone you are working in!

A beautiful looking car with a broken down engine
is worthless! Your heart is your bodys engine.
You need to take care of it which means eating
right, getting regular exercise, and staying out
of the RED ZONE!
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Fitness Principles

• What type of exercise do you enjoy?
• You need to do a variety of exercise each day to
  maintain good health.
• You need to know what heart zone you are working
  in!

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Fitness Principles

• The 5 Components of Fitness
• cardiovascular endurance
• muscular strength
• muscular endurance
• flexibility
• body composition

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Fitness Principles

• Cardiovascular Endurance
• Your hearts ability to keep your body moving
  efficiently.
• Most important to your health!
• Remember the car analogy?

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Fitness Principles

• Muscular Strength
• The amount of force a muscle can exert or resist
  for a brief period of time.
• allows you to pick up heavy objects

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Fitness Principles

• Muscular Endurance
• The ability of muscles to sustain repeated
  contractions or apply sustained force against a
  fixed object.
• Allows you to pick up ten boxes one after the
  other
• Push-ups, sit-ups, raking leaves, and shoveling
  snow
• all require muscular endurance

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Fitness Principles

• A good rule to remember about muscular strength
  and endurance
• Stretch the strong muscles!
• Strengthen the weak ones!

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Fitness Principles

• Relatively Strong Muscles
• Quadriceps Hip Flexors (thigh hip)
• Adductors (inner thigh)
• Gastronemius (calves)
• Pectoralis Group (chest)
• Biceps (upper arm)

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Fitness Principles

• Relatively Weak Muscles
• Rectus Abdominus (abdominals)
• Erector Spinae (low back)
• Hamstrings (back of thigh)
• Abductor (outer thigh)
• Rhomboids (back)
• Triceps ( Back of upper arms)

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Fitness Principles

• Flexibility
• The range of motion possible around a joint.
• Why Stretch?
• to maintain or increase range of movement
• to help prevent muscle soreness
• to prevent injuries
• It is possible to be too flexible ankle sprains
  etc.

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Fitness Principles

• Stretching Basics
• NEVER do ballistic stretching NO bouncing or
  jerking!
• Static stretching which involves slow and steady
  stretching until tension is felt is the only safe
  way to stretch!
• Avoid extreme hyperextension of the spine
• (arching the back)
• Avoid locking any joint
• Never force a movement (listen to your body)
• Avoid forward flexion of your spine
• (bending forward from waist)

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Fitness Principles

• Body Composition
• Percentage of body fat is a better indicator of
  fitness than weight.
• Skin Fold test with calipers
• BMI (Body Mass Index)
• Underwater weighing (most accurate)

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Fitness Principles

• What components of fitness do our fitness tests
  measure?

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Fitness Principles

• Click here to see what our Health textbook has to
  say about this.