CARDIO-RESPIRATORY FITNESS
The ability of the heart and lungs to supply oxygen to the working
muscles for an extended period of time.
Must stress (overload) the system to improve.
ACTIVITIES
Jogging
Cycling
Sprinting
Hiking
Swimming
Almost anything!
OVERLOAD PRINCIPLE
Reach target heart rate, then a little longer than the last time.
F.I.T.
Frequency – three to six days per week.
Intensity – at target heart rate.
Time – at least 15 minutes.
TARGET HEART RATE
220 – your age = maximum heart rate = MHR
MHR x .60 = Lower ranger of Target HR
MHR x .80 = Higher ranger of Target HR
FLEXIBILITY
The ability of a joint to move freely in every direction or, more
specifically, through a full and normal range of motion.
Good flexibility helps the body bend, reach, twist, and turn.
Flexibility provides a safety factor, absorbs shock and blows.
Activities
Arm circles
Toe touches
Elephant Stretches
Flamingos
Triceps stretch
Wall stretches
Butterflies
Sit and reach
Superman
Pretzels
Overload Principle
Stretch to point of discomfort but not pain. Try a little longer
than time before.
F. I. T
Frequency - daily if possible or three times a week.
Intensity – point of discomfort, not pain.
Time – ten to 30 seconds.
MUSCULAR ENDURANCE
The ability to contract a muscle or group of muscles
repeatedly without getting tired.
Muscular endurance even makes you stronger.
ACTIVITIES
Jogging
Leg extensions
Push-ups
Leg lifts
Superman
Squats
Planks
Sit-ups
Swimming
Circuit training
Rowing machine
Cycling
OVERLOAD PRINCIPLE
Push to do a little more, a little harder, a little longer than the time before.
F. I. T.
Frequency – three days a week.
Intensity – lift body part or own body weight.
Time – one full minute at start or three sets of nine to 25 reps.
MUSCULAR STRENGTH
A measure of the greatest force that can be produced by a
muscle or group of muscles.
ACTIVITIES
Push-ups
Running/ sprinting
Sit-ups
Weight lifting
Pull-ups
Squat thrusts
Flexed arm hang
Rope climbing
PRINCIPLE of OVERLOAD
Muscular strength will increase only if called upon to increase its
workload beyond ordinary routine.
Must apply additional effort or intensity to activity.
F. I. T.
Frequency – Every other day.
Intensity – Three sets of eight.
Time – to eight reps, three times.