1. Evaluating Your Health-Related Fitness
Chapter 4
Evaluating Your Health-Related Fitness

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

3. Getting Fit in Hollywood
Which Health-Related Components did they test?

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

5. Intensity vs. Duration Intensity 60% - 85% of Max. Heartrate Duration
20 minutes minimum
When intensity increases, what happens to the duration of an activity?

6. 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)

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

8. Free Weight vs. Machines
Safety? Why?
Time Constraints?
Works both Right & Left Equally?

9. How does Weightlifting affect Body Composition?

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

11. 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 = 15-25%
Boys = 10-20%
People spend about $40 billion yearly attempting to lose weight.

12. Calculating Target Weight
Recommended Body Fat Percentage
Girls = 15-25%
Boys = 10-20%
1 lb of Fat = 3500 calories
Example: To calculate Target Weight
200 lbs (current weight)
Multiply by 30% (current body fat %)
Total = 60 lbs of fat
200-60=140 Lean body mass (bones, muscle, etc)
140 X 20 (body fat % goal) = Target Weight

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

14. Celebrity Results

15. Chapter 6 Training for Fitness
Principles of Training
Overload
Progression
Specificity

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

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

18. Specificity
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?

19. What are the Benefits of the Warm-up?
Prepare the body
Reduce injuries
Increase oxygen sent to muscles

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

21. 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?

22. 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?