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2 Health-Related Fitness vs. Skill-Related Fitness Total physical fitness includes: Health-related fitness. This is your ability to become and stay physically healthy. Skill-related fitness. This is your ability to maintain high levels of performance on the playing field.

3 Health-Related Fitness There are five components of health-related fitness: Body composition Cardiovascular fitness Muscular strength Muscular endurance Flexibility

4 Health-Related Fitness vs. Skill-Related Fitness Body composition is the relative percentage of body fat to lean body tissue.

5 Health-Related Fitness vs. Skill-Related Fitness Cardiovascular fitness is the ability of your body to work continuously for extended periods of time. Cardiovascular fitness is sometimes called cardiorespiratory endurance.

6 Health-Related Fitness vs. Skill-Related Fitness Muscular strength refers to the maximum amount of force a muscle or muscle group can exert against an opposing force. Energy cost The amount of energy needed to perform different physical activities or exercise. Term to Know It contributes to more efficient movement and reduces your energy cost.

7 Health-Related Fitness vs. Skill-Related Fitness Muscular endurance refers to the ability of the same muscle or muscle group to contract for an extended period of time without undue fatigue. The higher your level of muscular endurance, the lower your energy cost.

8 Health-Related Fitness vs. Skill-Related Fitness Flexibility is the ability to move a body part through a full range of motion. A moderate to high level of flexibility is central to efficient physical movement.

9 Health-Related Fitness vs. Skill-Related Fitness The Benefits of Flexibility Helps reduce your risk for muscle and bone injuries. Improves performance fitness. Reduces some types of muscle soreness following physical activity or exercise. Improves functional health and fitness.

10 Skill-Related Fitness Skill-related fitness has six components: Agility Balance Coordination Speed Power Reaction time

11 Health-Related Fitness vs. Skill-Related Fitness Agility is the component of skill- related fitness that accounts for an athlete’s “quick feet.” Agility The ability to change and control the direction and position of the body while maintaining a constant, rapid motion. Term to Know

12 Health-Related Fitness vs. Skill-Related Fitness Balance helps you maintain control while coordinating your movements. Balance The ability to control or stabilize the body while standing or moving. Term to Know Balance in sports depend in large measure on biomechanics.

13 Health-Related Fitness vs. Skill-Related Fitness Coordination requires using a combination of different muscle groups at once. Coordination The ability to use the senses to determine and direct the movement of your limbs and head. Term to Know Coordination can only be sharpened with practice.

14 Health-Related Fitness vs. Skill-Related Fitness Speed is largely determined by heredity, speed can be increased. Speed The ability to move your body, or parts of it, swiftly. Term to Know Building muscular strength can lead to gains in speed.

15 Health-Related Fitness vs. Skill-Related Fitness Power is a function of both speed and muscular strength. Power The ability to move the body parts swiftly while simultaneously applying the maximum force of your muscles. Term to Know Proper biomechanics can also enhance power by improving your balance, coordination, and speed.

16 Health-Related Fitness vs. Skill-Related Fitness Reaction time The ability to react or respond quickly to what you hear, see, or feel. Term to Know The quicker your response, the better your reaction time.

17 Health-Related Fitness, Skill-Related Fitness, and You Agility, coordination, and power are skill-related components that can be improved through practice. Health-related fitness can be improved by participating in many physical activities that are not necessarily related to sports or games.

18 Your Exercise Prescription Exercise prescription is the “dose” of exercise you need to maintain a high level of fitness. Exercise prescription This is a breakdown of how often you need to work, how hard, the length of time per session, and the type of activity or exercise performed. Term to Know The factors of an exercise prescription are referred to as FITT.

19 Your Exercise Prescription F requency: how often you work. I ntesity: how hard you work. T ime: the length of time, or duration, that you work. T ype: the specific type or mode of activity you choose.

20 Your Exercise Prescription Exercise prescriptions are governed by the specificity principle, the progression principle, and the overload principle. The overload principle In order to improve your level of fitness, you must increase the amount of regular activity or exercise that you normally do. Term to Know You will learn about the principles of specificity and progression in Lessons 3 and 4.

21 Your Exercise Prescription These scientific principles are applied to an exercise program by adjusting all the FITT factors in your prescription. Frequency Refers to the number of times per week you engage in physical activity or exercise. Term to Know The first FITT factor is frequency.

22 Your Exercise Prescription Frequency considerations are: Cardiovascular conditioning Exercises or activities that improve the efficiency of the heart, lungs, blood, and blood vessels. Term to Know Your current level of fitness. Other priorities and responsibilities in your daily life. Your specific fitness goals. One basic goal should be cardiovascular conditioning

23 Your Exercise Prescription The second FITT factor is intensity. Intensity The difficulty or exertion level of your physical activity or exercise. Term to Know

24 Your Exercise Prescription For cardiovascular conditioning, a reliable measure of intensity is a percentage of your maximum heart rate. Heart rate The number of times your heart beats a minute. Term to Know

25 Your Exercise Prescription Another method of determining intensity is using perceived exertion or Ratings of Perceived Exertion (RPE). Perceived exertion A measure of how hard you feel you are working during physical activity or exercise. Term to Know RPE are based on your awareness of specific body cues; such as how hard you are breathing, your heart rate, or body temperature.

26 Your Exercise Prescription Another method for monitoring your intensity is the talk test. Talk test A measure of your ability to carry on a conversation while engaged in physical activity or exercise. Term to Know

27 Your Exercise Prescription The third FITT factor is time. Time The duration of a single workout, usually measured in minutes or hours. Term to Know A workout that is too brief may result in limited progress. A workout that is too long will increase your risk for injuries.

28 Your Exercise Prescription The fourth FITT factor is type. Type The particular type of physical activity or exercise you choose to do. Term to Know The choice and type of activity you participate in are up to you.