Cardiorespiratory Fitness This is the ability of your body to work continuously for extended periods of time. It is a type aerobic exercise requiring high levels of oxygen and involves your lungs/heart/vessels. Improved cardiac output and improved VO2 max Recommended 3-5 times a week for 30-60 minutes at moderate intensity (60-85% max HR) Most important health component for reducing risk of chronic disease - Examples: Jogging & Swimming

Muscular Strength This refers to the maximum amount of force a muscle or muscle group can exert against an opposing force. Improved by high intensity/low repetition training 2-3 days a week (65-95% of max) Anaerobic- without oxygen - Example: Performing 1 pull-up 1 repetition max

Muscular Endurance This refers to the ability of the same muscle or muscle group to contract for an extended period of time without undue fatigue. Improved by low intensity/high repetition training 2-3 days a week (40-65% of max) Aerobic- requiring oxygen - Example: the # of push-ups you are able to do

Flexibility The ability of a joint and a muscle group to move through a full range of motion. Hold stretches for 15 to 30 seconds at each muscle group; perform 2-3 times per week - Example: Dynamic stretching, static stretching, ballistic stretching, PNF stretching (golgi tendon relaxation reflex)

Body Composition This is the relative percentage of body fat to lean body tissue, including water, bone, muscle, and connective tissue. - Example: low % of body fat – indicates healthy body composition high % of body fat – is harmful to your health

Evaluating Body Fat Underwater Weighing Skinfold Measurements Electrical Impedance Recommended Body Fat Percentage Girls = 13-32% Boys = 7-25%

Evaluating your Skill-related Fitness Unit 1 Speed

Agility - The ability to change and control the direction and position of the body while maintaining a constant, rapid motion. Examples: soccer, racquetball, basketball, & tennis require a lot of changing direction Why are ACL tears common with agility sports? What else requires agility?

Balance - The ability to control or stabilize the body while stationary or moving. -Balance training in elderly can reduce the risk of falls Examples: skiing, gymnastics, & skating require high level of balance What else requires balance?

Coordination - The ability to use the senses to determine and direct the movement of your limbs and head. Examples: golf, tennis, basketball, baseball, volleyball, are good examples What is proprioception? What else requires coordination?

Power The ability to move the body parts swiftly while simultaneously applying the maximum force of your muscles. Speed & Strength Rate of Work: Force X Velocity Examples: volleyball, football, high jumping, throwing an object, vertical jump Fast-twitch fibers generate power. What else requires power?

Reaction Time - The ability to react or respond quickly to what you hear, see or feel. Examples: reacting quickly is extremely important in track, swimming, baseball & karate What else is reaction time important in?

Speed The ability to move your total body, or parts of it, swiftly. Speed = total distance/total time Examples: many activities that require running (sprinting) baseball, softball, track, football What else requires speed?

Factors Determining Your Skilled-Related Fitness - Heredity (most important): 70% of skill-related fitness and 40% of health-related fitness. - Skill specific practice (principle of specificity)