3Fitness The condition of being physically fit and healthy. Components of fitnessCardiorespiratory enduranceMuscular strengthMuscular enduranceBody compositionFlexibilityDuring 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
4Cardiorespiratory 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 endurance1.How efficient your heart and lungs are at delivering oxygen to your body2. 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.
5Muscular strengthMuscular 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.
6Muscular enduranceMuscular 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.
7Body compositionThe 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.
8FlexibilityFlexibility 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
9What 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.
10Set a goalWhat 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 weeksIntermediate 6-18 weeksLong term goal 6-12 months
11Checking 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.
12Finding Your Maximum Heart Rate! 220-age=Max HRExample = 208 Max HR
13Target heart rateThere 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.
14Grading Warm up= /42 Activity= /24 Participation= /42 Mile/Pacer= /15 Weight Room= /15Fitness Program= /31Unit Test= /50Point totals can change based on weather.