1. Endurance, Strength, and Flexibility In this lesson, you will Learn About… The four elements of physical fitness. Ways to test your physical fitness.

2. Bell Work How flexible are you? Can you touch your toes? What can you do to touch them if you can’t?

3. Standards 1 : The student will comprehend concepts related to health promotion to enhance health.

4. Indicators N-7.1.5 Explain the benefits of engaging in moderate to vigorous physical activity daily.

5. Endurance, Strength, and Flexibility The Vocabulary terms in this lesson are: Heart and lung endurance. Heart and lung endurance Cross-training. Cross-training Muscle strength. Muscle strength Muscle endurance. Muscle endurance Body composition. Body composition Flexibility. Flexibility

6. The Elements of Fitness Exercise can be used to develop four elements of fitness: Heart and lung endurance Muscle strength and endurance Body composition Flexibility

7. Heart and Lung Endurance Heart and lung enduranceHeart and lung endurance is important in all kinds of exercise including biking, swimming, and playing ball. The best way to build heart and lung endurance is through cardiovascular exercise lasting at least 20 to 30 minutes, three to five times a week. It’s also a good idea to vary your exercise by cross-training.cross-training Some exercises to build heart and lung endurance are: Walking/Jogging/Running Swimming Jumping rope

8. Determining Heart and Lung Endurance AgeFemales Waking Jogging Males Waking Jogging 122-2.21.6-1.82.2-2.41.8-2.0 132-2.21.6-1.82.2-2.41.8-2.0 142-2.21.6-1.82.2-2.41.8-2.0 152-2.21.6-1.82.2-2.41.8-2.0 Source: Modified with permission from Foundations of Personal Fitness: Any Body Can... Be Fit!, by D. Rainey and T. Murray. Scoring (miles)

9. Muscle Strength and Endurance The ability of your muscles to exert a force is called strength. The greater your muscle strength, the more force your muscles can exert. The greater your muscle endurance, the longer your muscles can exert their strength.muscle strengthmuscle endurance Here are some ways to build muscle strength and endurance: Do pushups to strengthen muscles in your arms and chest. Do curl-ups to strengthen your abdominal muscles. Do step-ups to strengthen your leg muscles.

10. Determining Abdominal Muscle Strength and Endurance Source: Modified with permission from Foundations of Personal Fitness: Any Body Can... Be Fit!, by D. Rainey and T. Murray. AgeFemalesMale 1220-3525-40 1325-4030-45 1425-4030-45 1525-4030-45 Scoring (number completed)

11. Determining Upper Body Strength and Endurance Source: Modified with permission from Foundations of Personal Fitness: Any Body Can... Be Fit!, by D. Rainey and T. Murray. AgeFemalesMale 127-14 137-1412-20 147-1412-20 157-1412-20 Scoring (seconds)

12. Body Composition Another element of fitness is body composition.body composition To maintain a healthy body composition, select nutritious, lower-calorie foods according to calculated energy expenditure and participate in regular physical activity.

13. Flexibility The fourth element of fitness is flexibility. When you have good flexibility, you can easily bend, turn, and stretch your body.flexibility You can improve your flexibility through regular stretching, bending, and twisting exercises.

14. Determining Flexibility Source: Modified with permission from Foundations of Personal Fitness: Any Body Can... Be Fit!, by D. Rainey and T. Murray. FemalesMalesRating Reaching beyond toes at least 1 inch Reach beyond toes at least 1 inch Acceptable flexibility Cannot reach toes Low flexibility

15. Relevance As you get older, you lose flexibility, how can this hurt you if you are not flexible?

16. Your Fitness Level If you want to raise your level of physical fitness, you’ll need to set goals for yourself and then decide how to achieve these goals. Heredity and overall health both play important roles in a person’s physical abilities. To develop a realistic plan that is right for you, check with your doctor before pursuing your fitness goals.

17. Muscle endurance Reviewing Terms and Facts 1.________________ is the ability of a muscle to repeatedly exert a force over a prolonged period of time.

18. 2.What are the advantages of good flexibility? Reviewing Terms and Facts When you have good flexibility, you can easily bend, turn, and stretch your body.

19. Thinking Critically 3.How are strength, endurance, and flexibility related?

20. Vocabulary Review Heart and lung endurance refers to how effectively your heart and lungs work when you exercise and how quickly they return to normal when you stop.

21. Vocabulary Review Cross-training is switching between different exercises.

22. Vocabulary Review Muscle strength measures the most weight you can lift or the most force you can exert at one time.

23. Vocabulary Review Muscle endurance is the ability of a muscle to repeatedly exert a force over a prolonged period of time.

24. Vocabulary Review Body composition is the ratio of body fat to lean body tissue, such as bone, muscle, and fluid.

25. Vocabulary Review Flexibility is the ability of your body’s joints to move easily through a full range of motion.