CHAPTER IV
PHYSICAL FITNESS
• THE HEALTH-RELATED
COMPONENTS OF PHYSICAL
FITNESS
• ASSESSING CARDIO-
RESPIRATORY ENDURANCE
• THE SKILL COMPONENTS OF
PHYSICAL FITNESS
• BENEFITS OF BEING FIT
There are five components of
physical fitness: (1) body
composition, (2) flexibility, (3)
muscular strength, (4) muscular
endurance, and (5) cardiorespiratory
endurance. A well-balanced exercise
program should include activities
that address all of the health-related
components of fitness.
Aerobic activities develop
cardiorespiratory endurance and
burn calories to aid in achieving a
healthy body composition. Muscle-
strengthening activities develop
muscular strength and endurance
and assist with the development of a
According to the Centers for
Disease Control, adults should
perform 2 hours and 30 minutes (150
minutes) per week of moderate-
intensity aerobic activity OR 1 hour
and 15 minutes (75 minutes) per
week of vigorous-intensity OR an
Aerobic activity should be
equivalent mix of both.
performed for at least 10 minutes at
a time and spread throughout the
week.
For greater health benefits, 5
hours (300 minutes) per week at a
moderate - intensity level or 2 hours
and 30 minutes (150 minutes) at a
vigorous-intensity level or an
equivalent mix of both is
recommended.
Examples of moderate-intensity physical
activities.
(1)Walking briskly (about 3 miles per
hour or faster but not race walking).
(2)Water aerobics.
(3)Bicycling, riding less than 10 mph.
(4)Tennis (doubles).
(5)Ballroom dancing.
(6)General gardening.
Examples of vigorous-intensity physical
activities. (1) Race walking, jogging, and
running.
(2) Bicycling 10 mph or faster.
(3) Swimming laps.
(4) Aerobic dancing.
(5) Jumping rope.
(6) Heavy gardening (continuous digging
with heart rate increases).
(7) Hiking uphill or with a heavy
Muscle-Strengthening Activities.
(1) Muscle-strengthening activities should be
performed on 2 or more days per week.
(2) Muscle-strengthening activities do not count
toward the aerobic activity total.
(3) All major muscle groups should be worked.
These are the legs, hips, back, abdomen,
chest, shoulders, and arms.
(4) Exercises for each muscle group should be
repeated 8 to 12 times per set. As exercises
become easier, increase the weight or do
another set.
(5) Examples: Lifting weights, working with
resistance bands, or doing exercises that use
Flexibility.
body weight for resistance (e.g., push-ups, sit-
(1) Each time you perform aerobic or strength-
ups, etc.).
training activities, take an extra 10 minutes to
stretch the major muscle groups.
(2) Hold stretches for 10 to 30 seconds and
repeat each stretch 3 to 4 times.
CARDIORESPIRATORY
ENDURANCE
The ability of the lungs, heart, and blood vessels to
deliver adequate amounts of oxygen to the cells to
meet the demands of prolonged physical activity.
The most important component of physical fitness and
best indicator of overall health
Breathing
Oxygen in air is taken up by the alveoli in the lungs
Blood passes through the alveoli
Oxygen is picked up by hemoglobin and transported to the heart
Heart
pumps oxygenated blood through the circulatory
system to all organs & tissues in the body
Fit Individual
During prolonged exercise, an individual with a high
level of cardiorespiratory endurance is able to deliver
the required amount of oxygen to the tissues easily.
Unfit Individual
Has to work the cardiorespiratory system much
harder; the heart has to work at a higher rate,
less oxygen is delivered to the tissues, and
consequently, the individual fatigues faster.
Hence, the higher capacity to deliver and utilize oxygen
indicates a more efficient cardiorespiratory system.
AEROBIC AND ANAEROBIC EXERCISES
Aerobic Exercise
– energy required to perform cardiorespiratory
activities is generated through aerobic (oxygen-
using) metabolism
Anaerobic exercise
activities that do not require oxygen to generate the
–
energy for muscular activity.
- intensity is so high that oxygen cannot be delivered
and utilized to produce energy
- can be carried out for only short periods – 2-3 minutes.
BENEFITS OF AEROBIC
EXERCISES
Higher maximal oxygen uptake (VO2max)
increase in the amount of oxygen the body
can use during physical activity
allows one to exercise longer & more
intensely before becoming fatigued.
As much as 30% increase in people with
very low initial levels of fitness
Increase in oxygen-carrying capacity of
the blood
Red in
Increase blood cell (hemoglobin)
cardiac count
muscle strength
heart responds to training by increasing in
strength and size
stronger heart, more forceful contraction which
aids to eject more blood w/ each beat (Stroke
volume)
BENEFITS OF AEROBIC
EXERCISES
Decrease in Resting Heart Rate
by 10 – 20 beats per minute (bpm) after 6-8
weeks of training
A reduction of 20 bpm saves the heart about
10,483,200 beats per year.
Lower heart rate at a given workloads
Increase in the number and size of the
mitochondria
Increase in number of functional
capillaries
- more gas exchange can take place
Lower blood pressure & blood lipids
- reduces major risk factor for stroke & coronary
heart disease
- lower levels of fats
The Inactive Zone (Very Light):
•This zone is below 50% of your maximum heart rate.
•It's essentially your resting heart rate or very light activity.
•Benefits: This zone is good for recovery and very light activity.
The Healthy Heart Zone (Light):
•This zone is 50-60% of your maximum heart rate.
•It's a comfortable pace, ideal for warm-ups and cool-downs,
and for those just starting a fitness program.
•Benefits: Improves overall health, lowers blood pressure, and
reduces body fat.
The Fitness Zone (Moderate):
•This zone is 60-70% of your maximum heart rate.
•It's where you start to feel more exertion and breathe a little
harder.
•Benefits: Improves cardiovascular fitness, strengthens your heart,
and increases calorie burn.
The Performance Zone (Vigorous):
•This zone is 70-85% of your maximum heart rate.
•It's a challenging level of exertion, where you're breathing heavily.
•Benefits: Improves cardiovascular endurance, increases muscle
strength, and maximizes calorie burn.
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