Fitness Components


  • 5 Fitness Components
    • Muscular endurance: measured through situp test; developed by weight lifting and cardio exercises
    • Muscular strength: measured through arm hang/pullups; developed by weight lifting
    • Flexibility: measured through sit and reach; developed by practicing yoga and stretching
    • Cardiovascular endurance: measured through mile run/walk; developed by walking, running, hiking, swimming, jumping rope, etc
    • Body composition: expressed as body fat percentage

  • Fitness Testing
    • Situps - measures muscular endurance
    • Arm hang/pullups - measures muscular strength
    • Shuttle run - measures agility
    • Sit and reach - measures flexibility
    • Mile - measures cardiovascular endurance
  • Heart rate
    • HR: heart rate, determined by finding pulse and counting beats per minute (BPM)
    • RHR: resting heart rate, best determined by taking BPM before getting out of bed in the morning
    • MHR: maximum heart rate, determined by calculating 220-age
    • THR: target heart rate, determined by calculating 65-85% of MHR
    • Anterior muscles: deltoids, biceps, pectoralis major, rectus abdominus, obliques, quadriceps
    • Posterior muscles: triceps, trapezius, latissimus dorsi, gluteus maximus, hamstrings, gastrocnemius



How do I check my pulse?

HOW TO TAKE YOUR HEART RATE

HEART RATE

Your heart rate is your pulse.

You check your heart rate in your neck or wrist using your index and middle fingers.

Count the number of beats for six seconds then multiply that number by ten (6secs. X pulse = beats per minute)(B.P.M.)

TYPES OF HEART RATES

Resting Heart Rate (RHR) = pulse at rest

Maximum Heart Rate (MHR) = 220- your age (you should never be exercising at your maximum)

Target Heart Rate (THR) = 65%- 80% of your MHR (this is the heart rate you should be exercising at for at least 20 minutes)

Aerobic Activity/Exercise:

Long in Duration

Requires Oxygen

(ex. Running, Biking, Swimming, Zumba, Spin)

Anaerobic Activity:

Short in Duration/ High Intensity

Does not require oxygen

(Ex. Strength training, using dumbells or tubing)