1. Evaluating Your Health-Related Fitness
Chapter 3
Evaluating Your Health-Related Fitness

2. Health-Related Components
Cardiorespiratory Fitness
Muscular Strength/Endurance
Body Composition
Flexibility

3. Cardiorespiratory Fitness
The ability to do vigorous, large muscle exercise over a long period time.
Walking
Running/Jogging
Swimming

4. Intensity vs. Duration Intensity 60% - 90% of Max. Heartrate Duration
60-70 (beginners)
70-90 (average to high fitness levels)
Duration
20 minutes minimum
When intensity increases, what happens to the duration of an activity?

5. Muscular Strength/Muscular Endurance
Muscular Strength – the amount of force that can be exerted by a single contraction of the muscle (1 rep max)
Muscular Endurance – the ability to continue using certain muscles for a period to time (as many as you can)

6. Muscular Strength vs. Muscular Endurance
How do you measure intensity?
Amount of weight lifted
How does the intensity differ?
Strength – More weight/less repetitions
Endurance – less weight/more repetitions

7. Body Composition
The percent of body weight composed of fat compared to the percent that is composed of tissue, bone and muscle.

8. Criterion-Referenced Tests a test based on public health research that sets a standard by which to measure an individual’s test scores.
Evaluating Body Fat
Underwater weighing
Skinfold measurements
Electrical impedance
Recommended Body Fat Percentage
Girls = 12%-24%
Boys = 7%-19%
People spend about $40 billion yearly attempting to lose weight.

9. Body Mass Index (BMI)
Weight (kg)
_________
Height (m)2

10. Training for Fitness Lesson 2 To create an exercise prescription, apply the following:
Principles of Training
Overload
Progression
Specificity

11. The Overload Principle
Placing increased demands upon the body
This causes the body to adapt or adjust which leads to improved physical condition.
FITT
Frequency – How often?
Intensity – How hard?
Time (Duration) – How long?
Type – what you do?

12. Progression
The gradual increase in exercise or activity over a period of time
Can be in terms of frequency, intensity or time (duration)

13. Specificity Lesson 3
Improvements in a fitness area requires specific kinds of activity.
Training for one area does not necessarily improve another.
If you want to see your six-pack abs, what must you do along with all your crunches?

14. Increase oxygen sent to muscles
What are the Benefits of the Warm-up? Cardiovascular and muscular-skeletal
Prepare the body
gradually increase heartrate
Reduce injuries
Increase oxygen sent to muscles

15. What are the benefits of the Cool Down?
Allows body to adjust
Prevents cramps
Prevents soreness
Prevents pooling of blood

16. Cross-Training
Involves combining two or more types of exercise in one workout or using different exercises alternately in successive workouts.
What are some examples of Cross-training that we have used in class?
What are some examples of Cross-training that you could use outside of school?

17. Benefits of Cross Training for overall fitness
The Top 3 Reasons to Cross Train
What is Cross Fit?
Example of a cross training workout:
What components are being trained?

18. Overtraining What type of injuries can occur?
Occurs when a person participates in any physical activity at very high intensity levels or for unusually long periods of time.
What are the dangers of overtraining?
Physical Exhaustion
Injuries
What type of injuries can occur?