Elements of Fitness Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition

Cardiorespiratory Endurance The ability of your heart, lungs and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity

Measuring Cardiorespiratory Endurance Three-Minute Step Test 1. Step onto the bench with your right foot. Bring up your left foot. Step back down, right foot first, then left foot. 2.Continue stepping up and back down for three minutes. Try to maintain a steady pace of about 24 steps per minute. 3.After three-minutes, take your pulse. Count the number of heartbeats you feel in seconds. Then multiply the number by 4 to determine your pulse rate.

Muscular Strength The amount of force your muscles can exert

Muscular Endurance The ability of your muscles to perform physical tasks over a period of time without tiring

Measuring Muscular Strength and Endurance Partial Curl-Ups 1.Lie on your back with your knees bent and your feet about 12 inches from your backside. Extend your arms forward with your fingers pointing toward your knees. 2.Raise your head and upper body off the floor, sliding your hands forward. Touch your knees with your fingertips. 3.Slowly return to your original position. 4.Continue doing curl-ups at a rate of one every three seconds until you can no longer maintain this pace.

Right- Angle Push-Ups 1.Lie facedown in the push-up position. Place your hands under your shoulders, with your legs parallel to each other and resting on your toes. 2.Straighten your arms and push up. Keep your back and knees straight. Bend your arms and lower your body until your elbows form a 90 degree angle, with your upper arms parallel to the floor. 3.Repeat this process, doing one push-up every three seconds until you can no longer maintain this pace.

Flexibility The ability to move your body parts through their full range of motion

Measuring Flexibility Sit-and-Reach 1.Sit on the floor. Place the sole of one foot flat against the side of the box under the yardstick. Bend the other leg at the knee. 2.Extend your arms over the yardstick, with your hands placed on top of the other palms down. 3.Reach forward in this manner four times. The fourth time, hold this position for at least one second while a partner records how far you can reach. 4. Switch legs and repeat.

Fitness Test Scoring Chart Step Test Male Teens:Female Teens:(heartbeats per minute)85-95 Excellent Good Good Fair Fair126+ Needs Improvement Partial Curl-Ups Boys, ages 13-14: 21 Girls, Ages 13-14: 18 Right-Angle Push-Ups Boys, age 16: 16 Boys, age 17: 18 Girls, age 14-17: 7 Sit-and-Reach Test Boys: 1 inch Girls: 3 inches

Skill Related Components of Fitness Agility- The ability to change and control the direction and position of the body while maintaining a constant rapid motion.

Balance- ability to control or stabilize the body when a person is standing still or moving.

Coordination- ability to use the senses together with body parts during movement (hand-eye coordination).

Speed- The ability to move your body or parts of your body swiftly.

Power- ability to move body parts swiftly while applying the maximum force of the muscles. It is a combination of speed and strength.

Reaction Time- The ability to reach or respond quickly to what you hear, see or feel.

Body Composition The ratio of fat to lean tissue in your body.

Measuring Body Fat Your body fat weight Your percentage of body fat Your total body weight Your lean body weight Your total body weight Your body fat weight Each person needs to be at a healthy percentage of body fat. Being too lean or too fat has associated health risks. Males at a healthy level would be between 7% and 19% body fat and females would be between 12% and 24%.

Body Mass Index Determining Your BMI Step 1: Your weight x 0.45 = __________ Step 2: Your height in (inches) x = __________ Step 3: Multiply the answer of Step 2 by itself __________ x __________ = __________ Step 4: Divide your answer in Step 1 by your answer in Step 3 __________ / __________ = Body Mass Index

Getting Fit Aerobic Exercise vs. Anaerobic Exercise Aerobic Exercise – all rhythmic activities that use large muscle groups for an extended period of time. It raises your heart rate and increase’s your body’s use of oxygen. (examples – jogging swimming, bike riding) Anaerobic Exercise – intense, short bursts of activity in which the muscles work so hard that they produce energy without using oxygen. (examples – sprinting and lifting weights)

Improving Cardiorespiratory Endurance Aerobic exercise if important for building cardiorespiratory endurance. Aerobic activities: Increase heart rate Pump more blood throughout your body Regular aerobic exercise: Reduces risk of cardiovascular disease Helps manage weight Lower risk of Type 2 diabetes Certain cancers

Target Heart Range Your target heart range is the ideal range during aerobic activity. To calculate your target heart range: 1. Multiply your age by 7 2. Subtract this number from 208 to get an estimate of your maximum heart rate. (If you are 16, your max is 197 beats a min.) 3. Multiply this number by 50% to get your minimum heart rate for moderately intense activity. 4.Multiply the number in step 2 by 70% to get your maximum heart rate for moderately intense activity and the minimum for vigorous 5. Multiply the number in step 2 by 85% to get your maximum target heart rate for any physical activity. 6.To figure out your heart rate during exercise, take your pulse for six seconds and multiply the result by 10.

Improving Muscular Strength and Endurance Anaerobic exercises improve muscular strength and endurance. The more muscles work, the stronger they will become. Anaerobic activities: Free weights Exercise machines Own body weight for resistance Three ways to use resistance to work your muscles: Isometric – use muscle tension to improve strength with little or no movement of the body part. (i.e. pushing against a wall) Isotonic – combine movement of the joints with contraction of the muscles. (i.e. lifting free weights, calisthenics- push- ups, pull-ups, sit-ups) Isokinetic - exert resistance against a muscle as it moves through a a range of motion at a steady rate of speed. (i.e. various types of weight machines and other exercise equipment)

Improving Flexibility Stretching exercises improve: flexibility circulation posture coordination Stretching can also: ease stress reduce your risk of injury

Exercise and Bone Strength Exercise helps to increase bone density and lower the risk of osteoporosis. Weight-bearing exercises work with gravity, and are good for strengthening bones. Examples of weight-bearing exercises are: strength training walking aerobics dancing