( Health Related Physical Fitness)

( Body Composition)
(Cardiorespiratory Endurance)
(Flexibility)
( Muscular Strength and Endurance)

1)

2)

3)
-
4)
5)

6)

Body Composition

BMI (body mass index)

waist-to-hip ratio

body fat check

Flexibility

Cardiorespiratory Endurance

heart rate
heart rate

Muscular Strength and Endurance

.




10 - 30

.







1 - 2



Rochester Medical
Center
The Journal of
Bone and Mineral Research

" "

Resistance training

strengthening or resistant exercise

1. (Overload)



2.


3. (Progression)

(repetition maximum = RM)

% 1RM

Power

90

1-3

3-6

2-4

Strength

80-90

3-8

3-6

2-4

Hypertrophy

70-80

8-12

3-6

30-90

Muscular
endurance

60-70

12-15+

2-3

30

weight machines
weight machines

free weights

weight machines

dangerous weight machine

 The Seated Leg Extension

The myth: Its the safest way to work your quadriceps, or thigh muscles.
The truth: Physiologists at the Mayo Clinic determined that leg extensions
place significantly more stress on your knees than squats. Why? Because
the resistance is placed near your ankles, which leads to high amounts of
torque being applied to your knee joint every time you lower the weight.
Whats more, Auburn University scientists found that people who squat
long-term have tighter, stronger knee ligaments than those who dont
squat at all.
The alternatives: Free weight squats, split squats, and lungesperformed
with perfect formare all better choices for working your quads and
protecting your knees.

free weight


balance (
) stabilization (
) coordination (
)

Functional Training


Squat Leg Lunges

1)

2)

3)
-
4)

5)

6)

2 3


1
2
3
4

10 3