Cardio?Respiratory Endurance (CRE)
ability to do moderately strenuous activity over an extended
period of time. The primary component of physical fitness, CRE is a measure of the ability of the heart and lungs to support moderately strenuous activity over an extended period of time. At all
Body Composition
relative proportion of fat to bone and muscle. This is not to be confused with body weight. Athlete and an inactive professor can be the same height and weight but have a much different body composition.
Muscular Strength
ability to exert maximum force in a single exertion. Your ability to lift a heavy suitcase or bag of groceries gives you a very rough idea of muscular strength. If you experience difficulty removing an ordinary lid from a jar, you may lack minimal muscula
Muscular Endurance
ability to repeat a particular action many times or to hold a particular position
for an extended time. This is somewhat dependent on your muscular strength. For example it takes a certain amount of strength to lift a suitcase, but it takes a certain amou
Flexibility
ability to move a joint easily through its full range of motion (how limber you are). To walk up a flight of stairs, you need some flexibility in the hips, knees and ankles. Flexibility is also related to strength. Muscles contain stretch receptors that h
Hypertrophy
as muscle fibers increase in size, the muscles gain in strength. Hypertrophy occurs slowly as the demands on muscles gradually increase. Abrupt increases in activity levels could cause tendon and muscle injuries.
5 Components of Fitness
Cardio-Respiratory Endurance (CRE)
Body Composition
Muscular Strength
Muscular Endurance
Flexibility
Physical Fitness
a desirable condition to be cultivated in a variety of ways and for a variety of reasons. Physical
fitness is not the same thing for everyone.
2 Fundamental Principles of Sound Fitness Training
Progressive Overload
Specificity
Progress Overload
is the gradual increase of demands on the body to promote adaptation to an increased work load. It is applied differently for each fitness component and may vary for different activities.
Intensity
indicates how hard one works out
Duration
indicates how long an exercise lasts
Frequency
indicates how often exercise sessions occur
Specificity
means that only those body systems stressed by exercise receive the desired training effects. For each fitness goal, various activities exist that can provide the specificity to achieve the desired training effects.
Cross Training
using more than one activity to achieve a fitness goal is called cross training (ex. jogging, swimming and jumping rope). This could reduce overuse injuries and keeps from becoming bored
Interval Training
can increase duration by varying the level of intensity (ex. a jogger might alternate one minute of walking with two minutes of jogging, jumping rope for two minutes with a 1 minute rest period of stretching, a swimmer taking a rest from laps with side st
Aerobic Fitness
the ability of the cardio-respiratory system to deliver the regular, steady supply of oxygen required by the heart and other muscles
Aerobic Activity
any sustained, moderately strenuous effort carried on at an intensity level just high enough to let the heart and lungs keep pace with the increased need for oxygen required by the working muscles.
Anaerobic Activity
sudden rigorous activity, such as sprinting
Carbohydrates
important fuels for high intensity exercise because they provide energy to the muscles much more rapidly that fats or proteins. During intense exercise, carbohydrates are used rapidly and a substance called lactic acid is produced at a rapid rate.
CRE Training
may increase the size and strength of the heart; reduce the resting heart rate; and increase the amount of blood pumped during each heartbeat while permitting the heart to return to resting levels more rapidly. At rest, the heart pumps about five liters o
Coronary Heart Disease (CHD)
is the leading cause of death in the United States. The health of the coronary arteries, those that feed the heart, is particularly critical.
CHD Risk Factors
The most commonly accepted risk factors for CHD including smoking; high blood pressure; blood fat abnormalities (high cholesterol and low?density lipoproteins); physical inactivity; diabetes; obesity; stress; age and sex; and family history. Risk factors
Hypertension
or high blood pressure, is the most common disease of the circulatory system. Hypertension is diagnosed through blood pressure readings of the forces involved when the heart pumps blood through the arteries. Pressure is highest when the heart contracts to
Cholesterol and Fats
in the blood have been associated with an increased risk of CHD. Recommended dietary fat content is 30 percent or less. This is the total daily fat content of the food we eat. The intake of saturated fat should be kept to little or none as the body uses s
Finding Intensity
Maximum Heart Rate (MHR) and Exercise Benefit Zone (EBZ)
MHR - to estimate your MHR, subtract your age from 220.
EBZ - is 60 to 85 percent of your MHR. To find EBZ, multiply your MHR to .60 to find the lower threshold and by .85 to find the upper threshol
Checking Pulse
You can do this using either the radial artery (wrist) or the carotid artery (neck).
Radial Pulse
use the tips of the middle three fingers on your right hand to locate the radial artery on your left wrist.
Carotid
use the tips of the middle three fingers on either hand and locate the carotid artery. Place them on your
neck under the jaw bone, about midway between the chin and the ear.
Calories
(also known as kilocalories) are use to measure the potential energy value of the food we eat and of the
energy we expend in performing work. One pound of body fat is equal to 3,500 calories.
Neutral Calorie Balance
calories taken in and burned in the same day are equal. You'll neither gain or lose weight.
Positive Calorie Balance
burning fewer calories that you consume in a day. Ex. if you have a surplus of 1,700 calories by either protein, carbohydrate or fat, it will show up as about one?half pound of body fat, stored in fat cells, ready to be converted to energy should the need
Negative Calorie Balance
a deficit in calories by burning more that you take in. In a deficit, you body will call on its reserve of fat for your energy needs that day. Theoretically, you would lose about one?half point of fat.
4 Ideas That Work
1. Eat less fat - use less in cooking and read labels carefully
2. Eat more high?fiber foods - fruits, vegetables and whole grains
3. Eat when truly hungry - not merely form habit
4. Exercise regularly - to burn calories, build muscle tissue, and increase
Hypertrophy
an increase in muscle size. Atrophy is a decrease in muscle size. Atrophy occurs if muscle fibers are not used enough or if the nerve supplying them is injured. The body does not maintain a muscle or nerve if you no longer use it or if it becomes immobili
3 Components of Fitness
Muscular strength, muscular endurance, and flexibility
Muscular Strength
is basic to all activity
Muscular Endurance
often depends on strength and CRE
Flexibility
is the ability to flex and extend each joint through its normal range of motion. It depends on the conditions of bones, tendons, ligaments, and muscles and on the interrelations of all these parts.
Nutrients
are derived from the food that fulfill three primary functions in the body.
1. Provide Energy 2. Building/repairing body tissues 3. Regulating body processes
6 Categories of Nutrients
proteins, carbohydrates, fats, vitamins, minerals, water
Proteins
the building blocks of the body. They are ever changing and in perpetual need of replacement. Some of the protein needed cannot be synthesized in the body and must be provided by foods we eat. Protein is found in both animal and plant sources.
Carbohydrates
supply energy. Some carbohydrates, such as naturally occurring sugars and starches found in plant foods are rich in nutrients.
Sugars - simple carbohydrates
Starches - complex carbohydrates
Fiber -digestion?resistant carbohydrates
Complex carbohydrates su
Fats
serve several important functions. Fats are packed with twice as much energy per unit of weight as either protein or carbohydrates and are valuable as an energy source during moderate physical activity. Calorie intake in excess of energy needs can result
Saturated Fat
used by the body to manufacture cholesterol. Saturated fat should be limited in the diet and are generally solid.
Unsaturated Fat
are cholesterol free, usually a liquid
Fat Intake...
that contains saturated far should be limited to ten percent or less
Diets Lacking Vitamins
can result in nutritional problems. Vitamins are not a source of energy. They are essential for maintaining good health. If a vitamin is lacking, a deficiency occurs. Vitamins fall into two groups: Vitamins A, D, E and K are fat soluble; Vitamin C and the
Minerals
A nutritional mineral is a solid natural element essential to the sustenance of life. Major minerals and trace minerals are the two groups (more/less than 100 mg). Calcium and phosphorus located in the teeth and bones account for up to 85 percent of the b
Water
seldom thought of as a nutrient, composes about 60 percent of our body weight. Water is the most important nutrient because it serves as the medium in which the other five nutrients function. Water is a part of the body; it cools, acts as a cushion for ne