1. Fitness Unit
1/4/2015-1/23/2015

2. What is Fitness?

3. Fitness The condition of being physically fit and healthy.
Components of fitness
Cardiorespiratory endurance
Muscular strength
Muscular endurance
Body composition
Flexibility
During this presentation you will learn about these components and I want you to assess your own level from 1 – 5.
1= poor 2= below average 3=average 4=good 5=excellent

4. Cardiorespiratory endurance
Cardiorespiratory endurance is how our body is able to supply fuel during physical activity via the body's circulatory and respiratory systems.
Below are two parts of cardiorespiratory endurance
1.How efficient your heart and lungs are at delivering oxygen to your body
2. How efficient your body is at creating the ATP, or energy, your muscles need in order to contract.
Activities that can help improve your cardiorespiratory endurance include those that cause an elevated and safe heart rate for a sustained period.
These activities include swimming, brisk walking, jogging, and cycling.
It is important to begin these activities slowly and gradually increase the intensity.

5. Muscular strength
Muscular strength as the ability of muscle to exert force during an activity.
You can strengthen your muscles by making them work against resistance, hence the term "resistance training". A muscle has to be overloaded to be strengthened. This can be achieved by lifting weights.
It is recommended starting with a resistance of around 80 percent of the maximum weight you can lift at one time and doing 3-9 repetitions of this weight through 3-5 sets for effective muscular benefits.

6. Muscular endurance
Muscular endurance is the ability of a muscle to continue exerting force without tiring out.
Muscular endurance training helps develop the slow twitch fibers in your muscles.
As opposed to hard twitch fibers, slow twitch fibers handle low levels of force over relatively long periods.
Endurance can be improved by cardio-respiratory activities such as jogging, dancing, and cycling.

7. Body composition
The relative amounts of muscle, bone, and fat make up body composition, i.e. the body's muscle-bone-fat ratio. Despite someone's weight not changing, that does not mean that their level of fat is the same.
People with a high muscle (lean mass) ratio weigh more than those with the same height and waist circumference who have less muscle. Muscle weighs more per cubic inch of volume than fat.
Common methods of calculating body composition include: skinfolds, circumference (girth) measures, hydrostatic weighing, bioelectrical impedance, and near-infrared interactance.

8. Flexibility
Flexibility is the range of movement across a joint. Flexibility is important because it improves the ability to link movements together smoothly and can help prevent injuries.
The different types of flexibility are:
Dynamic flexibility (also called kinetic flexibility) - dynamic movements of the muscles to allow a limb through its full range of motion in the joints.
Static-active flexibility (also called active flexibility)
Static-passive flexibility (also called passive flexibility).
To improve your flexibility try stretching or engaging in activities that lengthen the muscle

9. What you will accomplish in this unit
You will learn about the importance of lifelong fitness.
You will develop a deeper understanding of maintaining and improving health and performance.
You will understand the 5 components of physical fitness.
Develop a weekly physical fitness program.

10. Set a goal
What do you want to improve about yourself through exercise?
Please make a short, intermediate, and long term goal. Your intermediate goal will be something you want to achieve before the school year ends.
Short term 1-6 weeks
Intermediate 6-18 weeks
Long term goal 6-12 months

11. Checking Your Heart Rate
To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist. When you feel your pulse, count the number of beats in 15 seconds. Multiply this number by 4 to calculate your beats per minute.
This will allow you to establish your resting heart rate.

12. Finding Your Maximum Heart Rate!
220-age=Max HR
Example = 208 Max HR

13. Target heart rate
There are different zones for your target heart rate.
Zone 1 aerobic <60% of your maximum HR.
Zone 2 endurance aerobic 60-75% of your maximum HR.
Zone 3 Stamina aerobic 75-85% of your maximum HR.
Zone 4 Economy anaerobic 85-95% of your maximum HR.
Zone 5 Speed anaerobic >95% of your maximum HR.

14. Grading Warm up= /42 Activity= /24 Participation= /42 Mile/Pacer= /15
Weight Room= /15
Fitness Program= /31
Unit Test= /50
Point totals can change based on weather.