An effective fitness program includes many components of physical fitness.
All fitness component should be followed by 24 to 48 hours of rest for that area, to allow it to recover. Cardiovascular endurance refers to the ability of your heart and lungs to work together to fuel your body with oxygen. The Cooper Run is most often used to test cardiovascular endurance. Aerobic conditioning, like jogging, swimming and cycling, can help improve cardiovascular endurance.
Muscle strength refers to the amount of force a muscle can exert, in a single effort. Exercises like the bench press, leg press or bicep curl might be used to measure muscle strength. Muscle endurance refers to the ability of a muscle to perform a continuous effort without fatiguing. Cycling, step machines and sit up tests are often used to measure muscular endurance.
FLEXIBILITY “REFERS TO THE RANGE OF MOVEMENT AT THE JOINT.” Can be improved by STRETCHING the muscles and tendons and by extending the ligaments and supporting tissues BEYOND THEIR NORMAL RANGE OF MOVEMENT.
There are 3 different types of stretching
Static Stretching – EXTENDING a limb beyond its normal range. The position is held for at least 10 seconds.
Active/Dynamic Stretching – Extending a joint beyond its normal limit, and repeats this RHYTHMICALLY over a period of 20 seconds.
Passive Stretching – Joint flexibility is improved by EXTERNAL FORCE caused by partners or coaches who move the limb to its end position and keep it there for a few seconds.
A Proper aerobic Exercise can: increase the efficiency of the heart by making it able to pump more blood (increased stroke volume) with fewer beats (decreased heart rate) resulting in
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