Physical Fitness * Primary and the skill-related components of fitness * 5 Major components of fitness * Cardiorespiratory endurance * Muscular strength * Flexibility * Body composition * Ballistic stretching (BAD)-bouncing, tugging, or overstretching the muscle. Can cause the muscle to tighten instead of relax * Static Stretching (GOOD)- involves stretching to the point of mild discomfort and holding the elongated position. It’s the preferred method for enhancing flexibility for the general purpose. * Stretch reflex- a neurological loop that actually tightens (contracts) the muscle or increases muscle tension. Ballistic stretching can oppose the desire effect of stretching by tightening rather than lengthening the muscle * American College of Sports Medicine’s (ACSM) Guidelines for Exercise * Mode * Recommends a resistance training program that includes a combination of multi-joint exercise that use more than one muscle group and targets both the agonist and antagonist muscle * Frequency * Recommends moderate-intensity cardiovascular exercise at least five days a week, or vigorous-intensity training at least three days per week, or a weekly combination of three to five days a week blending moderate and vigorous activities. * Intensity * Recommends moderate intensity (40 to less than 60 percent VO2R that noticeable increases hearts rate and breathing), vigorous intensity (greater than or equal to 60 percent VO2R tha tsubstantially increases heart rate and breathing), or a combination of both moderate vigorous intensity training for most adults. * Recommends that adults trains each muscle group for a total of two to four sets with 8 to 12 repetitions per set. * Duration * Moderate-intensity exercise performed for at least 30 min on 5 or more days each week to accumulate a weekly total of at least 150 minutes * Vigorous-intensity aerobics exercise done for at least 20 to 25 minutes on three or more days each week to accumulate a weekly total of 75 minutes * At least 20 to 30 minutes combined of moderate-and-vigorous-intensity exercise on three to five days per week. * Flexibility * Most adults perform a stretching program for a minimum of 10 mins at least 2 or 3 times a week. Each stretch held 15 to 16 seconds * Neuromuscular Exercise * Recommendations for including a neuromuscular component, which would include activities to target balance, agility, and proprioception * Methods of monitoring exercise intensity * Maximal heart rate (HRmax)- a person runs on a treadmill until exhausted, then their maximal heart rate is determined * Heart rate reserve (HRR)-more accurate—Karvonen’s formula—personalizes a heart rate measurement by factoring in the individuals resting heart rate. * 220-50(age)=170 * 170-70(resting heart rate)=100 * 100-8(aquatic deduction)=92 * 92 x 0.65(intensity level)=59.8 (round number to 60) * 60+70(resting heart rate)=130bpm * Theories why aquatic heart rates may be lower that heart rates achieved during comparable land exercise * Temperature- water cools the body with less effort than air. This reduced effort means less work for the heart, resulting in a lower heart rate * Gravity-Water reduces the effect of gravity on the body. Blood flows form below the heart back up to the heart with less effort, resulting in a lower heart rate. * Compression- the water is thought to act like a compressor on all body systems, including the vascular system, causing a smaller venous load to the heart than equivalent land exercises. The hearth has to work less to return blood from the limbs * Partial Pressure- a gas enters a liquid more readily under pressure. The gas would be oxygen and the liquid blood. It is believed more