1. P HYSICAL F ITNESS

2. W HAT IS PHYSICAL FITNESS ? The ability to do everyday tasks without becoming short of breath, sore, or tired.

3. 5 C OMPONENTS OF P HYSICAL F ITNESS Muscular Strength Muscular Endurance Cardiorespiratory Endurance Flexibility Body Composition

4. M USCULAR S TRENGTH Amount of force muscles apply when they are used Can be measured as the amount of weight you can lift Supports bones and joints

5. M USCULAR E NDURANCE Ability to use a group of muscles over and over without getting tired easily

6. C ARDIORESPIRATORY E NDURANCE Ability of your heart and lungs to work efficiently during physical activity

7. F LEXIBILITY Ability to use joints easily Flexibility of a joint depends on the bones of the joint. Also depends on 3 types of soft tissue: muscles, tendons, and ligaments

8. B ODY C OMPOSITION Compares the weight of fat in your body to the weight of your bones, muscles, and joints Measured by Body Mass Index (BMI) Formula: weight (kg) divided by height (m) squared

9. E XERCISE Any activity that maintains or improves your physical fitness

10. B ENEFITS OF E XERCISE Muscle become stronger Endurance, flexibility, and coordination improves Body burns more fat Good way to deal with stress Gives you a chance to meet new people and make friends

11. F ITNESS G OALS What do you want to improve and how are you going to improve?

12. FIT Frequency How often you exercise Intensity How hard your exercise Time How long you exercise

13. HEART RATE

14. H EART R ATE (HR) How many times your heart beats per minute Maximum Heart Rate (MHR): the largest number of times your heart can beat per minute while you exercise MHR = 220 – your age

15. H EART R ATE (HR) Target HR Zone: 60 to 85 percent of your maximum heart rate; also known as the fat burning zone 60% of MHR = MHR x 0.6 85% of MHR = MHR x 0.85

16. H EART R ATE (HR) Resting Heart Rate (RHR): the # of times your heart beats per minute when you are at rest (not exercising) RHR decreases as you become more fit Recovery Time: the amount of time your heart takes to return to RHR after exercise

17. L OWEST R ESTING H EART R ATE Name: Miguel Indurain Country: Spain Five-time Tour de France winner and Olympic gold medalist in 1996 Recorded a resting heart rate of 28 bpm Fun Fact : In the mountain stages of the Tour de France, Indurain could take his pulse rate up to 190 beats per minute and drop it back to 60 on the descent within half a minute.

18. H EART R ATE A SSIGNMENT Under “Class Documents” Labeled “Heart Rate Assignment” Complete on a separate sheet of paper Worth 15 points