1. CHAPTER 6 PHYSICAL FITNESS FOR LIFE
COACH JONES
PE/HEALTH I

2. Benefits of being Physically Active
PHYSICAL FITNESS- the ability of the body to carry out daily physical activities
EXERCISE- any physical activity that improves or maintains physical fitness
HEALTH-RELATED FITNESS- describes qualities that are needed to maintain and promote a healthy body

3. FIVE COMPONENTS OF HEALTH RELATED FITNESS
MUSCULAR STRENGTH- the amount of force that a muscle can apply in a given contraction
MUSCULAR ENDURANCE- the ability of a muscle to keep working over a given period of time
CARDIORESPIRATORY ENDURANCE- the ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all of your body’s cells while being physically active
FLEXIBILITY- the ability of the joints to move their full range of motion (ROM)
AGILITY- the ability to start, stop, and move from side to side quickly

4. GETTING FITT FREQUENCY- how many times per week
INTENSITY- what type of effort
TIME- for how long
TYPE- what kind of exercise will you be doing

5. CARDIORESPIRATORY HEALTH
RESTING HEART RATE (RHR)
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MAXIMUM HEART RATE (MHR)
Determine your MHR by subtracting your age from 220
TARGET HEART RATE ZONE (THR)
Multiply your MHR by 60 percent (0.6) and 85 percent (0.85) to determine your target heart rate zone

6. FITNESS PLAN
Create a 5 exercise routine fitness plan using the FITT principle.
Make sure that your plan works different areas of the body and allows the body rest. Remember the idea of OVERLOAD.
Frequency
Intensity
Time
Type

7. CARDIORESPIRATORY LAB
WALK ¼ LAP: JOG ¼ LAP
WALK ½ LAP: JOG ¼ LAP
WALK 1 LAP: JOG ½ LAP
CALCULATE YOUR HEART RATE AT THE END OF EVERY TRIAL!

8. LAP REPORT

9. QUESTION Explain how intensity affects heart rate.
Describe how distance can affect heart rate.

10. MUSCULAR STRENGTH BENCH: 45 lbs. 10 reps
LAT PULL DOWN: 45 lbs. 10 reps
PUSH PRESS: 45 lbs. 10 reps
SQUATS: 45 lbs. 10 reps
BENT OVER ROW: 45 lbs. 10 reps
LEG PRESS: 45 lbs. 10 reps
One partner will execute the lifting. Be sure to calculate the heart rate after the 10 reps for each individual lifts and record.

11. LAB REPORT

12. QUESTION
Did you notice a difference in heart rate as you completed the different lifts?
Was there a significant difference in heart rate compared to the specific area of the body that the lift focused on? (Ex: Upper body, Lower body)
Can you gather from your data and conclude that certain types of exercises are more intense based on your heart rate? Why? Why not? Remember that the same amount of weight was used for every lift.