Components of Fitness that I used for my challenge

Cardiorespiratory fitness- An important component of fitness that I focused on was cardiovascular fitness. I wanted to improve my cardiovascular endurance throughout this ten week challenge. To do this the FITT Principles are very important. Each week that I rowed I increased the time and the intensity. I went from one session a week to three sessions a week (frequency). I used these FITT components to improve my physical fitness for biking as well. However keeping in mind that my challenge was rowing (type).s

Muscular Fitness- Maximum force that a specific muscle of muscle group is able to generate.

Muscular endurance- Ability of muscle group to perform repeated contractions resisting fatigue. I used muscle endurance while training towards my goal. For example I used it on the Lat Pull Down- I would do 2-3 sets, 12-20 reps, at an intensity of 12-25 RM and my rest would be up to 30 seconds.

Muscle Strength- the ability of muscles to lift a heavy weight – such as, lifting or controlling one’s own body weight. For example, Shoulder Press- I would do this at least 4-5 times a week, it would consist of 2-6 sets, 4-6 reps, an intensity of 4-6 RM and the rest period would be 2-5 minutes.

Flexibility- is the range of motion/ movement available at a joint. I used flexibility sessions to increase my range of motion around the joint. I used both elastic stretching (15-30 seconds) and plastic stretching (90 seconds plus) and repeated this stretch three times. I had to make sure I held the stretch at a position of mild discomfort, not pain.

Body composition-   Is the amount of fat, muscle, bone and other tissues that make up the body. My aim in the challenge was to lose fat and become stronger by increasing my muscle mass.

Speed- is the ability to perform a movement over a short period of time (quickest of movement) . Speed is important in each of my sessions. When riding the bike, I increased my speed for 30seconds on and decreased my speed for 10 seconds for at least 20 minutes. Speed is important to improve my physical fitness.