Evaluating Your Health-Related Fitness Chapter 3 Evaluating Your Health-Related Fitness

Health-Related Components Cardiorespiratory Fitness Muscular Strength/Endurance Body Composition Flexibility

Cardiorespiratory Fitness The ability to do vigorous, large muscle exercise over a long period time. Walking Running/Jogging Swimming

Intensity vs. Duration Intensity 60% - 90% of Max. Heartrate Duration 60-70 (beginners) 70-90 (average to high fitness levels) Duration 20 minutes minimum When intensity increases, what happens to the duration of an activity?

Muscular Strength/Muscular Endurance Muscular Strength – the amount of force that can be exerted by a single contraction of the muscle (1 rep max) Muscular Endurance – the ability to continue using certain muscles for a period to time (as many as you can)

Muscular Strength vs. Muscular Endurance How do you measure intensity? Amount of weight lifted How does the intensity differ? Strength – More weight/less repetitions Endurance – less weight/more repetitions

Body Composition The percent of body weight composed of fat compared to the percent that is composed of tissue, bone and muscle.

Criterion-Referenced Tests a test based on public health research that sets a standard by which to measure an individual’s test scores. Evaluating Body Fat Underwater weighing Skinfold measurements Electrical impedance Recommended Body Fat Percentage Girls = 12%-24% Boys = 7%-19% People spend about $40 billion yearly attempting to lose weight.

Body Mass Index (BMI) Weight (kg) _________ Height (m)2

Training for Fitness Lesson 2 To create an exercise prescription, apply the following: Principles of Training Overload Progression Specificity

The Overload Principle Placing increased demands upon the body This causes the body to adapt or adjust which leads to improved physical condition. FITT Frequency – How often? Intensity – How hard? Time (Duration) – How long? Type – what you do?

Progression The gradual increase in exercise or activity over a period of time Can be in terms of frequency, intensity or time (duration)

Specificity Lesson 3 Improvements in a fitness area requires specific kinds of activity. Training for one area does not necessarily improve another. If you want to see your six-pack abs, what must you do along with all your crunches?

Increase oxygen sent to muscles What are the Benefits of the Warm-up? Cardiovascular and muscular-skeletal Prepare the body gradually increase heartrate Reduce injuries Increase oxygen sent to muscles https://www.youtube.com/watch?v=INDEd3HPjhw

What are the benefits of the Cool Down? Allows body to adjust Prevents cramps Prevents soreness Prevents pooling of blood

Cross-Training Involves combining two or more types of exercise in one workout or using different exercises alternately in successive workouts. What are some examples of Cross-training that we have used in class? What are some examples of Cross-training that you could use outside of school?

Benefits of Cross Training for overall fitness The Top 3 Reasons to Cross Train https://www.youtube.com/watch?v=3Zg89rM8nY4 What is Cross Fit? https://www.youtube.com/watch?v=mRoj8wo2aIU Example of a cross training workout: What components are being trained? https://www.youtube.com/watch?v=cRjZ1aqDMuY https://www.youtube.com/user/KozakSportsPerform?annotation_id=channel%3A52357682-0-2e6b-93c0-89e015389fc&feature=iv&src_vid=UclNL0IQg_U

Overtraining What type of injuries can occur? Occurs when a person participates in any physical activity at very high intensity levels or for unusually long periods of time. What are the dangers of overtraining? Physical Exhaustion Injuries What type of injuries can occur?