1. Chapter 8 – Health Related Fitness
Objectives:
1) Describe Health Related Fitness and Physical Fitness
2) Identify Who’s Active and Who’s not in America
3) Identify the factors for Success and Failure Related to Health Related Fitness
4) Identify the 4 components for Health Related Fitness
5) Identify Cardiorespiratory Endurance
6) Identify Muscular Strength and Endurance
7) Identify Flexibility
8) Identify Body Composition
9) Identify Exercise Training Methods
10) Describe the care for injuries related to Health Related Fitness and Physical Fitness
11) Identify the health benefits of Health Related Fitness

2. Who does exercise? 15% of Americans are regularly active
65% of active Americans are over the age of 50
Active w/ structured exercise plan
60% of Americans are not regularly active
Moderate activity w/o structured exercise plan
Activity involves social setting
25% of Americans are not active at all

3. Four Fitness Components
Cardiorespiratory Endurance
Muscular Strength & Muscular Endurance
Flexibility
Body Composition

4. Failure and Success Factors
50% stop health related fitness for the following reasons:
Failure to see immediate results
They do not enjoy it
They experience pain and discomfort
They do not have accessible resources
The reason people continue to exercise:
Higher education level.
Fear of heart disease.
Find their plan enjoyable.
They have a workout partner.
They have family support.
Resources are accessible (member of a gym, live next to a track, etc.).
They were exposed to a good physical education curriculum in primary and secondary education.

5. Training Affect
Def. – The noticeable positive changes as a result of Health Related Fitness.
Cardiorespiratory Endurance
Training affect for cardiorespiratory endurance is accomplished when a person recognizes improvements in their resting heart rate (lowers), covering the same distance in less time, and covering more distance during the same time.

6. Training Affect (cont.)
Muscular Strength & Exercise
Improvements include greater lean muscle mass, increase in metabolism, greater bone density, better posture and skeletal alignment.
Flexibility
Improvements include greater muscle strength, reduction in joint stiffness, and reduces risk of injuries.
Body Composition
Improvement in the reduction of body fat.

7. Cardiorespiratory Endurance
Def. – The body’s ability to facilitate oxygen to groups of muscles for an extended amount of time.
Improves:
Size and strength of heart muscle
Capillary density
Resting heart rate

8. Aerobic vs. Anaerobic Exercise
Supply of oxygen = demand of oxygen for a group of muscles
Frequency: 3-5 days per week
Intensity: low, moderate or high
Time: 30 minutes or longer
Anaerobic
Supply of oxygen < demand of oxygen for a muscle or group of muscles.
Frequency: 2-3 days per week.
Intensity: moderate to high.
Time: 8-10 exercises.

9. Assessing Aerobic Exercise (cont.)
Types of Assessments:
12 minute run
VO 2 max on graded treadmill
2 mile run
Target Heart Rate / Exercise Heart Rate

10. Assessing Aerobic Exercise
Calculating Target Heart Rate
Step 1: 220 – Age = Maximum Heart Rate
Step 2: Step 1 – Resting Heart Rate
Step 3: Step 2 X Target % (.60, .70, .80)
Step 4: Step 3 + Resting Heart Rate
Note: Start low and work to increase intensity

11. Example for Assessing Target Heart Rate
Example: A 40 year old woman with a resting heart rate of 80 wants to work at an intensity of 50%. What is her target/exercise heart rate?
Step 1: 220 – 40 = 180 (MHR)
Step 2: 180 – 80 = 100
Step 3: 100 X 50% = 50
Step 4: = 130 (Target Heart Rate)

12. Muscular Strength
Def. – is the amount of force (tension) a muscle can produce with a single maximum effort.
Improves:
Posture
Skeletal Alignment
Rate of metabolism
Bone density

13. Muscular Endurance
Def. – is the ability of a muscle or group of muscles to remain contracted or to contract repeatedly for a long period of time.
Improves:
Posture
Injury prevention
Rate of metabolism

14. Assessing Anaerobic Exercise
Muscle Strength
1 repetition maximum (bench press, squat, power clean)
Muscle Endurance
Completing as many repetitions possible with standard resistance (bench press – 225 lbs to point of muscle fatigue)

15. Types of Muscle Tension
Isometric – muscle tension without muscle movement.
Isotonic – muscle tension with muscle movement
Concentric – Muscle tension as muscle shortens
Eccentric – Muscle tension as muscle lengthens

16. Types of Resistance Body Weight Fixed Variable Accommodating
Your weight + gravity
Fixed
Tangible weight/object + gravity (dumbbell / barbell).
Variable
Resistance adjusts to length of joint movement.
Accommodating
Tension of muscle or group of muscles determines resistance.

17. Overload Principle of Exercise
Def. – is the human body’s ability to adapt tension and stability to resistance.
Key Factors:
Resistance is greater than tension
Muscle or group of muscles must be given 48 hours to recover before exposed to the resistance again.

18. Muscle Strength and Endurance Plan
FREQUENCY (TUES. / THURSDAY)
INTENSITY
TIME
Bench Press
135 lbs.
4 sets of 12 repetitions
Shoulder Press
85 lbs.
Triceps Extensions
30 lbs.
Squats
185 lbs.
Lunges
100 lbs.
Seated Row Pulls
Seated Latissimus Pulls
Bicep Curls

19. Examples of Muscle Strength Exercises

20. Flexibility
Def. – is the range of motion in a joint or group of joints; flexibility is related to muscle length.
Improves:
Muscle strength
Injury prevention
Reduction of joint stiffness

21. Flexibility (continued)
Types of Flexibility:
Static Stretching – involves the slow, gradual stretch of a muscle or a group of muscles ( seconds per stretch exercise).
Dynamic / Ballistic Stretching – involves the quick / repetitive stretch of a muscle or group of muscles.

22. Body Composition
Def. – is the proportion of fat and fat-free mass in the body.
Body Fat Percentages:
Males – 25% is considered at risk for obesity
Females – 32% is considered at risk for obesity
Note: Body fat percentages below 5% for males and 8% for females can be dangerous.

23. Body Build / Types Mesomorph – muscle definition is obvious.
Ectomorph – slender body type with less muscle definition.
Endomorph – round body type with little or no muscle definition.

24. Progressive Plans vs. Maintenance Plans
A Progressive Plan requires an individual to expose themselves to resistance that is greater than their tension.
A Maintenance Plan involves maintaining a person’s health related fitness level.

25. Fitness and Exercise Injuries
Sprains – the stretching or tearing of ligaments
Strains – the stretching or tearing of muscle or tendons
Dislocation – the displacement of a joint from its normal position
Fracture – the crack, chip or complete break of bone

26. Care for Fitness Injuries
R.I.C.E.
Rest
Immobilize the injury
Ice
Cold will constrict blood vessels; thus, reducing swelling
Compress
Pressure will reduce swelling
Elevate
Decreasing circulation at injury site will reduce swelling

27. Health Benefits of Fitness and Exercise
Improved:
Heart Rate / Blood Pressure
Immunity Level
Metabolism
Disease Prevention and Management
Psychological Emotional Wellness
Reduction of Injuries and Low Back Pain
Wellness over the Life Span