1. Fitness and You
Chapter 4 Lesson 2
Pg. 80

2. Lesson Objectives
Identify and describe the five areas of health-related fitness.
Understand how to improve each of the five areas of health-related fitness.
Examine the benefits of fitness on body systems.

3. Elements of Fitness Cardiorespiratory endurance Muscular Strength
Muscular Endurance
Flexibility
Body composition

4. Cardiorespiratory Endurance
A measure of the heart’s ability to pump oxygen-rich blood to the working muscles during exercise.
PE: Pacer or Mile Run/Walk
Pulse Recovery Rate- number of times your heart beats following exercise
Resting Heart Rate- number of times your heart beats in one minute at rest

5. Benefits of Cardiorespiratory Endurance
Lowers risk of heart disease
Reduces risk of type II diabetes
Helps lower blood pressure
Increased bone density in weight-bearing bones
Increased longevity

6. Muscular Strength The maximal ability of a muscle to generate force.
-PE: Pull Ups, Push Ups
(Less than 15)
Muscular Endurance
The ability of a muscle to generate force over and over again.
PE: Hang, Curl Ups or Push Ups (15+)

7. Benefits of Muscular Strength and Endurance
Lower risk of joint or muscle injuries
Postpones the loss of muscle mass & strength in older sedentary people
Helps prevent osteoporosis by increasing bone density
Improvement in personal appearance and self-esteem
Increased energy levels & muscle size

8. Flexibility
The ability to move joints freely through their full range of motion.
PE: “Sit & Reach”
Benefits of Flexibility:
Increased joint mobility
Efficient body movement
Lower risk of injuries
Reduced soreness after workout

9. Body Composition Benefits of Body Composition:
The ratio of body fat to lean body tissue (muscle, bone, water, etc.) in your body.
Benefits of Body Composition:
Improvement in personal appearance and self-esteem
Reduced risk of several health problems with low body fat % (cardiovascular disease, obesity, high blood pressure, etc)
Healthy range body fat % is 20-32% according to ACSM

10. What is Exercise? Benefits of Exercise:
A purposeful physical activity that is
planned, structured, and repetitive, also
improves or maintains personal fitness.
Benefits of Exercise:
Improves Body Systems:
Immune (Heal Faster)
Nervous (Reaction Time)
Muscular & Skeletal (Stronger)
Circulatory (Heart Pumps More Blood)
Respiratory (Won’t “Lose” Your Breath)

11. You can choose from many different
physical activities and exercises to
improve your fitness level, but
most fall into one or two categories.

12. Types of Exercise
Aerobic exercise: vigorous activity in which the muscles use oxygen for energy
Heart & Breathing Rate Increase
Increase cardiorespiratory endurance
Ex. Jogging, swimming, biking, dancing
Anaerobic exercise: intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen.
- Ex. 100m dash, weight lifting

13. Types of Resistance Training
Isometric Exercise- muscle contraction with little to no movement
Isotonic Exercise- muscle contracts with movement
- Concentric-Muscle shortens
- Eccentric- Muscle length increases

14. Isotonic and Isometric Contractions

15. Lesson Review Page 86 Answer the Reviewing Facts &
Vocabulary, and the Thinking
Critically questions (1-5) in
complete sentences.