Assessing Health and Fitness
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- Cardiovascular fitness is your body's ability to bring oxygen and blood to its muscles. Cardio is short for cardiovascular exercises, which should be performed a minimum of 150 minutes each week. The theoretical beats pr minute of your heart while or post exercise, is the maximum heart rate. This is found by subtracting your age from 220. 60-80% of your maximum heart rate should be your target rate to work at for your fitness.Exercises that pump blood from your heart to your muscles are called aerobic exercises. Exercises that create a lack of oxygen to these muscles are called anaerobic exercises.Low intensity exercises are the least demanding of exercises and only require 40-60% of your maximum heart rate at 40+ minutes of exercise. (For beginners and weight loss.) Medium intensity exercises create heavier breathing than low intensity, and work at 70% of max. heart rate at 20-40 minutes of exercise. (For fat loss and aerobic activity increase.) High intensity exercises require 80-85% of your max. heart rate for 5-20 minutes,Aerobic interval training includes varieties of intensity through intervals, such as a period of moderate to high intensity work alternated with low intensity aerobics. Anaerobic interval training is high intensity alternated with low intensity exercise for equal time spans. Circuit training are stations with entire-body exercises that are done continuously for a specified time, (Performs aerobic and resistance training together.)
- Cardiovascular Training
- Resistance training is designed to improve your muscle fitness by exercising a muscle/group against an external force.-Should be performed 2-3 times a week.-Eight to ten exercises of major muscles should e performed.-2-3 sets-8-12 repetitions per set.Resistance Training examples include: -Free weights-Weight machines- Medicine balls-Resistance bands-Body weightIf you do not have proper training equipment, household items can also be of use, such as:-Cans of food-Water bottles-Milk jugs-Books-Paint cans
- Resistance Training
- Flexibility training is used to possess the ability to move your joints through a full range of motion (ROM). This prevents injury. Flexibility training:-Corrects muscle imbalances-Increases a joints ROM-Decreases muscle tension-Relieves joint stress-Improves everyday activity performanceStretches in the form of self-myofascial release and static stretching are used for flexibility training. SMR is used on tight muscles to release tension. Knots are broken up in the muscle to relieve this tension by the use of foam rollers. This is done for a minimum of 30 seconds.Static stretching is used on tight muscles to lengthen them in order to reduce tension. This is done for a minimum of 30 seconds.Dynamic stretching is used prior to athletic activity in order to stretch a particular muscle group.
- Flexibility Training
- Fitness is assessed through aerobic, muscular, endurance, and flexibility abilities. To prevent injury, muscle soreness, and raise body temperature to a necessary level, warm-ups are suggested to be performed. The muscles that are going to be used during physical activity, are necessary to be warmed up. These warm-ups should last anywhere between 6-12 minutes. One Mile Run-VO² Max is the measurement of oxygen that you are able to use during an intense exercise. It is measured as ml of oxygen used per kilogram of body weight. This is used primarily to measure your cardio-respiratory endurance. A cool down should be performed after your initial activity. This allows your heart rate to gradually return to normal and regulates your blood flow. A recommended cool down is a 5-10 minute slow walk or cycling and repeated warm up stretches.
- Pictured:-Track athletes, which have to go through cardiovascular training to strengthen their skills and abilities.-The human heart, which is in charge of pumping blood and oxygen while taking part in cardiovascular training.
- Fitness Level Assessments
- Objective and subjective assessments are used to assess health and fitness. Subjective assessments identify goals you have, eating habits, and your physical activity. Objective assessments are unbiased information about your physical health. These are weight, blood pressure, resting heart rate, BMI, and circumference measurements. Weight should always be measured using the same scale, using the restroom prior, and wearing minimal clothing. RHR is the number of times your heart beats per minute while at rest. The average RHR is 60-100 BPM. For accuracy you should:-Measure first thing in the morning-Measure with your radial or carotid artery-Measure with index and middle fingers on artery-Count the beats for 10 seconds, then multiply by 6-Know that physical activity level, medications, air temperature, and body position affect your BPM. Blood pressure is the amount of pressure on the arteries during a cardiac cycle. These are 2 numbers written as a fraction. The numerator is you systolic BP or the pressure during contraction. The denominator is the diastolic BP which is the pressure during relaxation.
- How is Health and Fitness Assessed?
- Pictured: -A football athlete who needs to go through large amounts of resistance training in order to tackle as well as rush through the other players.
- Important Fitness Principles
- Pictured: -A gymnast and cheerleader who use flexibility training in order to strengthen their skills and create better reactions to stunts,
- FITT stands for frequency, intensity, time, and type. AN example of this acronym in action is:Recommended amount of cardiovascular fitness:1) Frequency- 3 to 4 times per week2) Intensity- In the target heart rate zone. 3) Time- 30 to 60 minutes in the target heart rate zone.4) Type- any aerobic activity that keeps your heart rate within the target throughout activity.Principle of overload is placing a great demand or stress on your body to improve your level of fitness.Principle of progression is the gradual increase or change in your workout to improve your fitness level. Gradually using these skills is a safe way to use FITT.Principle of specificity states that your body will adapt to the needs you place on it.
- Pictured: - Statistics are pictured to show how the assessment may vary and will show your different strengths or weaknesses. -The trophy is pictured as a referance to how these different skills can help you with achieving fitness goals.
- Pictured : -Graphs that demonstrate assessment and results that are taken from these assessments.
- BMI is the preferred weight for your height. Calculated as weight/height². Should be less than 25, and 30+ is obese. Circumference measurements ate taken around the waist, hips, chest, thigh, and upper arm. These track one´s progress through fitness.
- Pictured : -Graph that resembles the frequency in the FITT acronym.-The exclamation resembles the intensity and type in the FITT acronym.-The calendar/clock resembles the time is the FITT acronym.
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