Physical Well-Being Calm (L31)

What are the Different Types of Physical Fitness? Physical Fitness is made up of different aspects. Some aspects are skills such as speed, reaction time, and coordination. Most sports and other activities require certain combinations of skills. Other aspects of physical fitness are related to health. There are four aspects of Physical fitness:

What are the Different Types of Physical Fitness? Cardiovascular fitness is aerobic fitness or endurance. This is the ability to exercise your entire body for a long time. Your heart and blood vessels move oxygen efficiently through your blood to your lungs. A person with good cardiovascular fitness has a strong heart and healthy lungs.

What are the Different Types of Physical Fitness? 2. Muscular Strength is the ability to use your muscles over a period of time and the amount of force your muscles can make. A person with good muscular strength can lift, push, and pull objects without unusual muscle fatigue.

What are the Different Types of Physical Fitness? 3. Flexibility is the agility or elasticity of your muscles. This is the ability to twist, turn, bend, and stretch your body easily. Flexibility helps prevent muscle pulls and strains and increases range of motion in body joints. A person with good flexibility has fewer muscle injuries.

What are the Different Types of Physical Fitness? 4. Body Fat is the percent of your body weight that is fat. Teenage girls should have 10 to 28 percent body fat. Teenage boys should have 7 to 22 percent body fat. Having a healthy amount of body fat can help prevent illness and give you enough for activities.

Good Physical Fitness Program A good fitness program will involve a stretching warm-up, a 20-60 minute work out, and a cool down, 4-5 times a week. The cool down can be slower paced exercise or stretching. All types of physical fitness should be considered.

Good Physical Fitness Program Cardio-vascular Fitness Test Find your pulse by placing your first two right fingers on the inside of your neck. You should feel a thump, or pulse, against your fingers. Use a watch with a second hand to count the number of heartbeats in fifteen seconds. Multiply this number by four to get your resting heart rate for one minute.

Good Physical Fitness Program Resting Heart Rate Cardiovascular Fitness 45-60 Excellent Fitness Level 61-70 Good Fitness Level 71-85 Average Fitness Level 86-100 Below Average Fitness Level 100+ Very poor cardiovascular fitness; you may wish to see a Doctor.

Good Physical Fitness Program These results are not accurate if the resting heart rate is not true. For a true resting heart rate, the body should be totally relaxed and calm. Exercise, stimulating thoughts, and fast music are some examples of things that can rise the heart rate.

Maximum Heart Rate and Exercise How long should you exercise to improve your Cardiovascular fitness? Find out by doing the following test. Directions: Figure out your general maximum heart rate by subtracting your age from 220. Do anaerobic exercise for at least ten minutes.

Maximum Heart Rate and Exercise 3. Immediatley take your pulse for fifteen seconds. Find your pulse by placing your first to right fingers on the inside of the neck. You should feel a thump, or pulse, against your fingers. Use a watch with a second hand to count the number of heartbeats in fifteen seconds. Multiply this number by four to get your exercising heart rate for one minute.

Maximum Heart Rate and Exercise 4. Divide your exercising heart rate by your maximum heart rate. 5. Multiply the result by 100 to determine the percent of maximum heart rate used. 6. Look at the chart below to find the number of minutes of exercises you need to do three to six days a week.

Maximum Heart Rate and Exercise If your Max. heart rate is: You can exercise for: 50 Percent 45 -52 minutes 55 Percent 37-45 minutes 60 Percent 30-37 minutes 65 Percent 25-30 minutes 70 Percent 20-25 minutes 75 Percent 15-20 minutes