 Physical Fitness- The ability to handle everyday physical work and play without becoming overly tired.  Physical Activity- Any kind of movement that causes your body to use energy.  Exercise- Planned structured repetitive physical activity that improves or maintains physical fitness.

Physical Physical Fitness Fitness

 Cardiovascular Endurance- is the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize that oxygen.

 Cardiovascular activities should be performed for 20 minutes or more at your Target Heart Rate in order to receive physical benefits from the exercise.  Examples:  Jogging  Swimming  Bicycling  Step Aerobics

 Strengthens your heart.  Helps you lose weight and reduce fat.  Increases your endurance.  Improves functioning in daily life without shortness of breath or fatigue.  Supports healthy organs.

 Muscular Strength- the ability of your muscles to exert a force.

 Muscular Endurance- the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time.

 Muscular Strength training should focus on heavier loads lifted fewer times while Muscular Endurance training incorporates higher repetitions at a lower weight.  Examples:  Weight Lifting  Bicycling  Push ups  Sit ups/Crunches

 Reducing muscle fatigue during daily routines.  Prevention of health problems.  Reduces risk of osteoporosis.  Improved posture.  Benefits bone mass development.  Helps you lose weight in two ways: improves your muscle mass and increases your energy expenditure.  Reduces risk of injury in athletes.

 Flexibility- The ability to bend and move joints through a full range of motion.

 Static Stretches- No voluntary muscle activity around the joint during static stretches. Example: Sitting with outstretched legs and reaching for toes. Muscle is relaxed and stretched to a point before significant discomfort and held for seconds.  PNF Stretches- Proprioceptive Neuromuscular Facilitation. Contracting the muscle before stretching it so that it can be stretched farther. Example: Hold- Relax Technique. While holding in a static stretch contract the muscle while pushing against a partner.  Dynamic or Ballistic Stretches- Involves going beyond the normal length of the muscle during active movement. Example: Sprinter warming up taking long strides to stretch hips in preparation for a race.

 Flexibility is an important part of fitness that should be included in every exercise. It is very important to stretch at the beginning and end of a workout in order to help prevent pulling a muscle. It is also important to teach good technique.  Stretching  Yoga  Pilates  Gymnastics

 Increases range of motion.  Promotes relaxation.  Improves performance and posture.  Reduces stress on your body and reduces risk of injury for any resistance training routines or athletic performance.  Decreased muscle soreness.

 Body Composition- the % of body fat compared to the % of lean muscle tissue.

 For a typical person 15-25% of body composition is fat and 75-85% is lean body tissue.  BMI Calculations  Skin Fold Method caliper testing  Hydrostatic Weighing

 BMI-is a ratio of height to weight.  BMI is commonly used by the federal government to report obesity statistics.  *BMI does not measure body fat percentage therefore individuals with large amounts of muscle mass may be listed as overweight. A person with a lot of body fat may show a BMI that is normal as well. BMI = Weight in pounds_________________ (Height in inches) x (Height in inches) X 703 BMI MEASURES Less than 18.5 Underweight 18.5 – 25 Optimal Overweight Over 30 Obese Over 40 Morbidly obese

 Provides critical information that helps support health-related decisions.  Improves blood circulation reducing the risk of heart disease and stroke.  Promotes healthy blood pressure and cholesterol levels.  Improves the quality of sleep.  Increases energy and endurance.  Improves mood and self confidence.

 Aerobic Exercise- Rhythmic non-stop moderate to vigorous activities that work the heart, and build endurance.  Anaerobic Exercise- Intense physical activity that requires a short burst of energy.

Skill Related Fitness Agility Coordination Power Reaction Time Speed Balance

 Frequency- How often are you going to work out. Daily exercise is recommended, 3 times per week should be the minimum.  Intensity- How hard you work out. Cardiovascular endurance requires 20 minutes or more in a single session in the target heart rate zone to receive physical benefits from the exercise. Muscular Strength can be measured by tracking how much weight is lifted with a lower number of repetitions. Muscular Endurance can be measured by tracking how many repetitions are completed using a lower weight.  Time- How long you will work out minutes of daily activity.  Type- What type of exercise Aerobic or Anaerobic? Which fitness skills?

 It is important to understand Heart Rate when dealing with exercise to help keep yourself safe and assure that you will receive physical benefits from the work that you put in.  When dealing with Heart Rate problems always answer BPM at the end of every problem.  BPM= Beats Per Minute

 Your Resting Heart Rate is the amount of time your heart beats in one minute when you are at your most calm state.  The best time to take your resting heart rate is as soon as you wake up in the morning after a good night’s sleep.  A person’s RHR decreases the more fit they become.  To figure out your most accurate RHR you take your pulse for one full minute.  Formulas for RHR: 30 seconds multiply pulse by 2 15 seconds multiply pulse by 4 10 seconds multiply pulse by 6

 Your Maximum Heart Rate is the maximum amount of times your heart can beat in one minute.  It can be dangerous to your heart to exercise at a level that is too close to your MHR.  Formula for MHR (220 – your age) *The formula for MHR is just an estimate for each person but can vary depending on factors such as fitness level, medications, etc…

 Target Heart Rate is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout without being overworked.  It is recommended that you exercise between 50% to 85% of your MHR depending on your fitness level.  If you are just beginning exercise, have known heart disease, or are on any medications a doctor should be consulted before any exercise.  Formulas for THR: Lower Limit- (220-age) multiply answer by.50 Middle Limit- (220-age) multiply answer by.65 Upper Limit- (220-age) multiply answer by.85