1. FITNESS Physical Education 2013-2014

2. What is Fitness? Fitness is the ability to meet the demands of the environment – The state or quality of being fit, e.g. physically or mentally; being in shape, good health or well- being – The capability to perform a function. www.biology-online.org

3. Why is Health & Fitness Important? Health is a state of complete mental, physical and social well-being – Mental wellbeing: improved confidence, relief of stress/tension – Physical wellbeing: lose weight, improve posture, improve body shape – Social wellbeing: meeting people, making friends, higher self esteem

4. 5 Components of Health-Related Fitness Muscular Strength Muscular Endurance Cardiovascular Fitness Flexibility Body Composition

5. Muscular Strength The amount of force a muscle can exert against a resistance. – Ex. Hitting, tackling, and lifting How do we gain muscular strength? – Lift weights – Repetition – Staying active through sport What sports involve a lot of muscular strength? – Weightlifting – Football – Climbing – Rugby

6. Muscular Endurance The ability to use voluntary muscles many times without becoming tired – Ex. Sprinting, repeat quick actions for a long time How do we gain muscular endurance? – Sprinting – Repetition of movements What sports involved a lot of muscular endurance? – Swimming – Long distance running, biking, hiking – Cross Country Skiing

7. Cardiovascular Fitness Is the ability to exercise the whole body for long periods of time – sometimes called Stamina. How do we gain cardiovascular fitness? – Keeping our heart rate up for long periods of time What sports involve cardiovascular fitness? – Soccer – Swimming – Running

8. Flexibility The range of movement possible at a joint, it helps performers stretch and reach further How do we gain flexibility? – Stretching – Yoga What sports involve flexibility? – Gymnastics – Dance – Soccer

9. Body Composition The percentage of body weight which is fat, muscle, or bone How do you gain/lose body composition? – Gain: High Calories – Lose: Increase Exercise-Decrease Calories What sports are specific to people with a certain type of body composition? – Rugby (large and strong to battle in scrums) – Linemen (large and strong to protect end zone) – Runners (light to increase speed and endurance) – Dancers (light to increase quick movements and grace)

10. Fitness Gram Assessment Muscular Endurance – Push-Ups/Curls-Ups Muscular Strength – Push-Ups/Curl-Ups Cardiovascular Fitness – 1 Mile Timed Run Flexibility – Sit and Reach Test Body Composition – Height, Weight, Bioelectrical Impedance Analyzer

11. Personal Fitness Record Sheet Handed Out at the beginning of each testing session Passed back in at the end of each testing session At the end of Testing, Your sheet will need to go home and get signed by a parent, then returned for a grade

13. Pre-Assessment Goals 2 Short-Term Goals 1 Long-Term Goals

14. Target Heart Rate Find RESTING HEART RATE (laying down for 5 minutes without moving or talking) – Ex. 14 bp 10sec (84 bpm) Subtract your age from 220 (226 women) – Ex. 220-11= 209 MAXIMUM HEART RATE Subtract MAXIMUM HEART RATE from RESTING HEART RATE – Ex. 209-84= 125 TARGET HEART RATE Training Range (60-80%) – Ex. 125x0.6 = 75 + 63 = 138 @ 60% – Ex. 125x0.8= 100 + 63 = 163 @ 80% – AVG = 138+163 = 301/2= 150.5

15. Training Zones