Unit 3: Physical Activity & Personal Health Lesson 3: Fitness & You

Elements of Health-Related Fitness Cardiorespiratory Endurance – the ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate to vigorous physical activity.

Health-Related Fitness Muscular Strength – the amount of force a muscle can exert. Muscular Endurance – the ability of the muscle to perform physical tasks over a period of time without becoming fatigued.

Health-Related Fitness Flexibility - the ability to move a body part through a full range of motion. Body Composition – the ratio of body fat to lean body tissue.

Elements of Fitness Exercise – purposeful physical activity that is planned, structured, and repetitive and that improves or maintains personal fitness.

Measuring Cardiorespiratory Endurance Cardiovascular disease is the leading cause of death in the United States. Keeping your cardiovascular system healthy is the most effective way of reducing your risk of developing this life-threatening disease.

Measuring Muscular Strength & Endurance Having good muscular strength & endurance gives you the necessary power to carry out your daily tasks without becoming fatigued.

Body Composition Males should have 25% or less body fat. Females should have 30% or less body fat. Carrying too much weight can lead to cardiovascular problems and places added stress on the skeletal system. Body composition is measured by skinfold caliper, bioeletriccal imendance, or by hydrostatic weighting.

Body Mass Index VS Body Fat % BMI Calculation for body fat involving ONLY height and weight. BF% Calculation for body fat involving amount of fat and muscle, blood, organs, bones in body Which do you think is better and why?

Types of Physical Activities Aerobic Exercise – any activity that uses large muscle groups, is rhythmic in nature, and can be maintained continuously for a least 20-30 minutes. Examples: running, cycling, swimming, and dancing.

Improving Cardiorespiratory Endurance When you do aerobic exercises, your HR increases & your heart sends more oxygen to your muscles to use as energy. This strengthens the heart muscle, allowing it to pump blood more efficiently.

Types of Physical Activity Anaerobic Exercise – involves intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen. Improves muscle strength and endurance. Examples: Running 100 meter dash, lifting weights.

Improving Muscular Strength & Endurance The more work muscles do, the stronger they become. Apply the 3 types of resistance training exercises for improvement

Types of Resistance Exercises Isometric –(static) Improve muscular strength with little or no movement. Isotonic – Combines muscle contraction and repeated movements. Isokinetic – Movement through an entire range of motion at a controlled rate of speed and resistance.

Improving Flexibility When you have good flexibility, you can bend, turn, and stretch your body. Regular gentle stretching will help increase joint flexibility.

Improving Bone Strength Resistance training and weight-bearing aerobic activities that force you to work against gravity, such as walking and climbing stairs can help increase bone mass and strengthen your skeletal system. During your late twenties or early thirties, bone mass will start to decline.