COMPONENTS OF FITNESS & FITNESS TESTING PHYSICAL EDUCATION MRS. MANNE

WHAT IS PHYSICAL FITNESS? Physical Fitness is a level of health in which you have muscular endurance, muscular strength, flexibility, cardiovascular endurance, and lean body composition.muscular endurancemuscular strength flexibilitycardiovascular endurance body composition Physical fitness is achieved by the regular movement of muscles through a variety of exercises.muscles Maintaining physical fitness is a life-long process and should always be part of your lifestyle.

COMPONENTS OF FITNESS Cardiovascular Endurance Body Composition Muscular Endurance Muscular Strength Flexibility

CARDIOVASCULAR OR CARDIO-RESPIRATORY ENDURANCE The ability to maintain physical exercise for a long period of time without getting tired (fatigued) This type of activity requires the use of oxygen - AEROBIC Best way to improve cardiorespiratory endurance is through aerobic exercise.

BODY COMPOSITION The percentage of lean muscle mass in your body. A physically fit person will have a lower body composition than someone that is not physically fit.

MUSCULAR ENDURANCE The ability of a muscle group to sustain repeated contractions against a resistance for an extended period of time

MUSCULAR STRENGTH The amount of force that your muscles can exert against resistance

FLEXIBILITY The ability of a joint to move through its full range of motion

BENEFITS OF PHYSICAL ACTIVITY PHYSICAL BENEFITS: will develop muscle tone. have stronger bones. have increased lung capacity. have strong heart muscle. less likely to have chronic diseases - high blood pressure, coronary heart disease, and obesity- related diabetes.

BENEFITS OF PHYSICAL ACTIVITY PHYSICAL BENEFITS: more likely to be at your ideal weight. are more likely to decelerate the aging process. are less likely to have accidents and injuries. have more energy and work without fatigue. more likely to establish healthy behavior throughout life.

BENEFITS OF PHYSICAL ACTIVITY MENTAL BENEFITS better able to cope with stress. less likely to be depressed and anxious. are better able to relax and sleep well. feel better about yourself and your appearance. increased learning capability, brain function, and concentration. more likely to perform better in school.

BENEFITS OF PHYSICAL ACTIVITY SOCIAL BENEFITS: are more apt to be socially active and make more and lasting friendships are more likely to work well with others; teamwork and cooperation will develop leadership and communication skills more likely to accept responsibility improved self-esteem and self-confidence teaches the concepts of winning and losing

TARGET HEART RATE There is a safe limit for heart rate to reach while exercising. This is called the TARGET HEART RATE ZONE. It is based on your age and level of fitness. A person needs to exercise in this zone to achieve of maintain cardiorespiratory endurance.

CALCULATING YOUR HEART RATE ZONE Step 1: Subtract your age from 220 to determine your maximum heart rate. 220 – age = maximum heart rate Step 2: Multiply your maximum heart rate by.60 to determine the lower limit of your THRZ. Maximum HR x.60 = lower limit Step 3: Multiply your maximum heart rate by.80 to determine the upper limit of your THRZ. Maximum HR x.80 = upper limit

TARGET HEART RATE

FITNESS TESTS PACER Test Push Up Test Curl Up Test Sit & Reach

P.A.C.E.R. TEST P rogressive A erobic C ardio-Respiratory E ndurance R un Measures how long you can run – your cardio-respiratory endurance!

P.A.C.E.R. TEST Run across the 15-meter distance Touch the line with their foot by the time the beep sounds. At the sound of the beep, they turn around and run back to the other end. If some students get to the line before the beep, they must wait for the beep before running the other direction. Two misses

P.A.C.E.R. TEST What happens if I don’t make to the line before the beep? Turn around and run in the other direction. If it happen twice, your test is over. Peer Assessment: your partner will be scoring your progress!

PUSH UP TEST Measures upper body muscular strength and endurance Start with arms are straight, keeping the legs and back straight. The back should be kept in a straight line from head to toes throughout the test. Starting Position What muscles do you use when doing push ups?

PUSH UP TEST Lower the body using the arms until the elbows bend at a 90° angle This movement is repeated as many times as possible. Two misses Peer Assessment: your partner will be scoring your progress!

PUSH UP TEST Stopping to rest or not maintaining a rhythmic pace Not achieving a 90° angle with the elbow on each repetition Not maintaining correct body position with a straight back Not extending arms fully

CURL UP TEST Lie on the mat Knees bent Feet flat on the floor Legs slightly apart Arms straight Palms of hands resting on the mat, fingers stretched out Head in contact with the mat. Starting Position Measures lower body muscular strength and endurance

CURL UP TEST Keeping heels in contact with the mat, curl up slowly Slide fingers across mat until fingertips reach the other side Curl back down until head touches the mat. Movement should be with the CD pace. Curl Position Peer Assessment: your partner will be scoring your progress! What muscles do you use when doing push ups?

BACK-SAVER SIT & REACH Remove shoes One leg is fully extended with the foot flat against the face of the box. Bend other knee with the sole of the foot flat on the floor next to knee Extend arms forward over the measuring scale with the hands placed one on top of the other Measures lower body flexibility

BACK-SAVER SIT & REACH Reach directly forward (keeping back straight and the head up) four times and hold the position of the fourth reach for at least 1 second Switch legs and reach again. What muscles do you use when doing this flexibility test?