components of physical fitness

midterm one
cardiorespiratory endurance
ability of the heart, lungs and circulatory system to deliver enough fuel and oxygen
muscle strength
amount of force a single muscle can produce with a single maximum effort. measured by 1 RM
muscle endurance
ability to sustain or repeat a given level of muscle tension
joint flexibility
ability to move the joints through their full range of motion
joint specific
body composition
the relative amounts of lean body tissue and fat in the body. measured by % body fat
target heart rate
resting heart rate (rhr) + .7(max hr- rhr)
max hr
220- age
specific adaptation to imposed demands
exercise is specific, you need to train based on what you want to do
progressive overload
muscle must be subjected to a greater than normal load to adapt and change
improvement directly related to intensity
use it or lose it
body will adapt to inactivity or vice versa
frequency intensity duration individual differences
factors to consider when designing a work out plan
warm up aerobic exercise cool down
each workout should consider these three parts`
blood cholesterol
under 30 <180
over 30 <200
good cholesterol HDL
high density lipoprotein improve arteries
more protein than fat
bad cholesterol LDL
contributed by diet