Question

4. Select two of the 5 components of Physical Fitness(Cardiovascular, Muscular Endurance, Muscular Strength, Flexibility) and show how FITT principle can be applied to it.   40 Marks

Answer 1

CARDIOVASCULAR

Frequency of Exercise: Cardiovascular benefits are achieved when you engage in exercise 3-5 times each week. You may gain additional benefits if you engage in an activity more frequently, but 3-5 times is the recommended range to improve general fitness. (Also understand the dangers of overexercising.)

Intensity of Exercise: Intensity refers to how hard you are working. Intensity is one of the most important ways to determine if you are exercising at a level that benefits your heart. This level is called your Target Heart Rate (THR) Zone. In general, this means exercising at a level where the heart is beating between 50% and 85% of a person’s maximum heart rate (220 minus age) or approximately 142–186 BPM (average for youth).

Time (Duration) of Exercise: Time refers to how long you should C03-02A exercise in your Target Heart Rate Zone. To achieve the greatest cardiovascular benefit, a workout should be at least 20 minutes of continuous or intermittent aerobic activity per exercise session. Intermittent means that the activity should be done in blocks of time that are 10 minutes or longer. Cardiovascular benefits continue to increase as the exercise duration is extended to 60 minutes. Beyond 60 minutes of activity, cardiovascular benefits start to level off, and the risk of injury increases.

Type of Exercise: Types of cardiovascular fitness exercises include rhythmical, repetitive activities that involve large muscle groups and are performed over prolonged periods. These types of activities provide the greatest improvements in cardiovascular fitness. The list of activities that fall into this category include walking, cycling, swimming, jogging, and aerobic class type activities

FLEXIBILTY

Frequency: Aim to do stretching exercises as many times as you do cardio—working toward five times per week. Stretch all the major muscle groups. The more frequently you stretch, the more quickly you will improve your flexibility.

The best time to stretch is usually after you cool down at the end of a cardio exercise session. At the very least, warm up by walking for 5 minutes before stretching. Stretching after you’ve increased blood flow to your muscles and after your tendons and ligaments have been in use will minimize possible injury during stretching.

Intensity: Each stretch should be performed with a slow, steady movement without bouncing or locking your joints, which can cause injury. Stretch just to the point of mild discomfort, stopping before the stretch becomes painful.

Time: Aim to stretch for 10 to 15 minutes at a time. Hold each stretch for about 15 seconds. Repeat as necessary, according to what feels good.

Type : There are many different stretches you can do to help increase the range of motion of all your joints.