Health Related Fitness August 17 th and 18 th Second Class

Warming Up A 10 to 15 minute light exercise period during which the body is prepared for vigorous exercise Helps you mentally focus and feel like moving Increases heart rate and the blood supply to your muscles Generates heat in the muscle and joint tissues, which makes them more flexible and resistant to injury

Warming Up Two Stages First Large muscle activity that is designed to raise the heart rate slowly while increasing muscle temperature Second Static stretching that is held 15 to 30 seconds Dynamic stretching that is done slow and controlled Sport or activity directed

Cardiovascular Endurance The ability of the heart, blood vessels, and respiratory system to supply oxygen and nutrients to the muscles during exercise. Most important of all health related fitness components Why? Oxygen supplies muscles with fuel to continue exercise Increases energy level Control weight Reduce chance of Cardiovascular disease and other chronic diseases

Muscular Strength and Endurance MS- the ability of muscles to exert a force one time ME- the ability to use muscles for a long period of time Why do we need MS and ME Helps one stand upright Helps one perform physical activities better Reduce fatigue Avoid back pain Prevents protruding in areas (abdomen) Fun Fact One pound of muscles takes up less space than one pound of fat

Flexibility The range of possible movement at various joints Why Flexibility lengthens muscles and tendons Allows joints to move without injury Minimize soreness Stimulate blood flow Relieve stress

Cooling Down A 10 to 15 minute period of light exercise following vigorous exercise that allows the body and heart rate to return to normal Prevents blood from pooling in the muscles Allows more blood to reach your heart preventing light headedness Prevents waste products from building up in your muscles, keeping them from becoming sore Keeps muscles and tendons which keeps them from becoming stiff and tight

Cooling Down Two Stages First Stage Light activity like walking to prevent pooling Continue until heart rate is around 100 beats per minute Second Stage Static Stretching holding each stretch for 30 to 60 seconds Improves flexibility