Concepts of fitness
The aspects of total fitness
Total fitness: A fit person that has the ability to cope with stress and everyday strain of modern day living, a high level of cardiovascular and muscular fitness, the ability to maintain a positive and meaningful social relationships, and an active lifestyle includes good habits.
Total fitness is a multi- dimensional concept that includes aspects such as emotional, social, spiritual, mental, nutritional and physical fitness.
State five components of physical fitness and list the factors that affect physical fitness?
Components of Physical fitness: Muscular strength, Muscular endurance, Cardiovascular fitness, Motor fitness and Flexibility.
Factors Affects of physical fitness
Heredity = The genetic make up of an individual.i.e predetermined the responsiveness of an individual to training.
lifestyle = The general living day to day affect of your pf (d.i.y). Certain lifestyle habits i.e Smoking can have negative effects.
Body type = close to heredity factor, shape of the individual example. ectomorphs (lean build) cope well with endurance events.
Age = p capability tends to decline with age. However, the rate can be dramatically reduced through reg exercise and activity.
Health status = p performance can be severely affected by poor health.
Diets = It is important to establish healthy eating patterns to provide the body with sufficient nutrients.
Understand all aspects of cardio fitness, with particular reference to the aerobic heart rate training zone mode
Often referred to as 'stamina' ,'endurance', 'cardio-respiratory fitness' (heart and lungs) or ' aerobic fitness'. All these terms essentially refer to:
The ability to take in, transport and utilize oxygen. Term used as maximum oxygen uptake(vo2 max). Maximum oxygen uptake involves the measurement of oxygen , carbon dioxide, and the volume of expired air during maximal exercise , normally assessed under lab conditions.
aerobic heart training
Moderate aerobic zone; This zone begins at 50% is mainly for the unfit or sedentary person.It represents a level of intensity that most people find comfortable and can maintain for extended periods of time without breaking into sweat or risking injury.
Aerobic weight management zone; This zone of 60% to 70% often referred to as 'fat burning zone' this is because the level of intensity is moderate enough for most people to train for long periods and utilise fat as the primary fuel source.
Aerobic fitness zone; This zone of 70% to 80% of maximum heart rate is mainly recommended for the improvement of cardio health and fitness 'training sensitive zone' due to the more you train the easier it becomes.
Peak aerobic zone ; This zone of 80% to 90% of maximum heart rate represents the highest level of aerobic training and is only recommended for the very well trained individual.Working in this zone can help you increase speed and pace, and prepare you for competitively.
Define the terms muscular strength, muscular endurance and understand aspects for training muscular strength and endurance?
Muscular strength: The maximum amount of force that can be generated by a group of muscles against a resistance in one contraction .
'absolute strength' is simply the heaviest rep you are possible to do.
The general rule of thumb for improving muscular strength is to perform work against the heaviest resistances for fewer reps( high resistance or 6- 12r.m)
Muscular Endurance; The ability of a muscle to exert sub-maximal forces against a resistance over an extended period of time.
The general rule could equally be described as the ability of a muscle group to overcome a sub- maximal resistance for an extended number of repetitions(low resistance x high reps or 15-25 r.m)
Most individuals only become ware of flexibility as they get older or if they participate in activities where its presence or absence affects their performance. Flexibility is the most under-rated components of pf. Yet the're a wide range of health-related benefits to be gained from regular stretching.
flexibility is the range of movement around a joint or other joints and is specific to each joint.
flexibility is affected mainly by the structure of the joint and the connective tissues associated with it.Motor fitness refers to all the skill- related elements of fitness such as co-ordination, balance, agility, reaction time and speed.