Components of Health Related Fitness -Cardiovascular Endurance Day 1

5 Components of Health Related Fitness Cardiovascular endurance Flexibility Muscular Endurance Muscular Strength Body Composition (RED is input and GREEN is output)

Cardiovascular Endurance Cardiovascular endurance is the ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads. Aerobic fitness is important for a healthy lifestyle and may be the most important element of fitness. At least 60 minutes of moderate to vigorous aerobic activity should be accumulated daily to ensure good health. The PACER run is typically used to gauge this. Your heart rate determines the intensity of your “cardiovascular endurance” workout.

Cardiovascular Endurance Moderate- Means you're working hard enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but unable to do something accelerated like singing. Give me some examples of Moderate physical activity

Cardiovascular Endurance Vigorous – Means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath. Give me some examples of vigorous physical activity

Cardiovascular Endurance Warm up- To prevent injury prior to a vigorous workout you should “warm up” your body with light to moderate exercises Examples? Cool down-The purpose of a “cool down” is to bring the heart-rate down to near-normal and to get the blood circulating freely back to the heart. Examples?

Cardiovascular Endurance Fitness-Test heart rate, partner up and record your resting heart rate (1 minute a piece). Have one partner do jumping jacks for 1 minute while other partner watches. After 1 minute record your heart rate for 1 minute for the after exercise HR. Repeat process for the other partner. WRITE DOWN and record your resting heart rate RHR and your post exercise heart rate PEHR EX: RHR=____ PEHR_____

Cardiovascular Endurance Some questions for you guys! (OUTPUT)What is cardiovascular endurance? How do you check your heart rate, where, how long? Why is it a good idea to check our heart rate? Define moderate physical activity and give me an example? Define Vigorous physical Activity and give me an example? Why is it important to warm up and cool down before and after physical activity? Partner up and answer these questions together on your output pages

Cardiovascular Endurance Physical Activity Log The goal for adults and children is to get 60 minutes or more of moderate to vigorous physical activity every single day. Record your physical activity everyday this week to share with us. Look off of my teacher website to copy into output of notebook, or you can print and paste into your output section of your notebook.

Cardiovascular Endurance Questions… Coach Brown rules, Go Spartans!

DAY 3 COMPONENTS OF HEALTH RELATED FITNESS - Muscular Endurance/ Muscular Strength/Strength Training

Muscular Endurance/ Muscular Strength/Strength Training Cardiovascular endurance Muscular Endurance Muscular Strength Flexibility Body Composition (RED is input and GREEN is output)

Muscular Endurance/ Muscular Strength/Strength Training Muscular Strength is the ability of muscles to exert force; it is an important fitness component that facilitates learning motor skills. A lot of physical activities do not build strength in the areas where it is most needed: the arm-shoulder girdle and the abdominal region. Be mindful to keep these areas physically maintained. Muscular endurance is the ability to exert force over an extended period. Endurance postpones the onset of fatigue so that activity can be performed for lengthy periods. Most sport activities require that muscular skills, such as throwing, kicking, and striking, be performed many times without fatigue.

Muscular Endurance/ Muscular Strength/Strength Training Why do people lift weights/what are the benefits of resistance and strength training? Benefits of resistance/strength training- – increased muscular strength – increased muscular power – increased muscular endurance – improvement in aerobic fitness – prevention of injury – improved sports performance – reduces the risk of fractures in adulthood

Muscular Endurance/ Muscular Strength/Strength Training Myths: – Strength training does not make women too bulky. – Strength training will not throw off your athletic skills. – Strength training is not all bad for kids. It can be good for them. – Strength training is not bad for your heart. It’s good for it.

Muscular Endurance/ Muscular Strength/Strength Training Health and Fitness Benefits: – Strength training has athletic benefits, even for endurance sports. – Strength training has numerous physical and mental health benefits. – Strength training is helpful for rehabilitation of a wide variety of illnesses. – Strength training can provide much the same health benefits as ‘cardio’. – Strength training also has unique health benefits that are especially important as you age. Benefits that you can only get through strengthening.

Muscular Endurance/ Muscular Strength/Strength Training Don’t be intimidated: – Strength training does not equal body building or power lifting. It’s not that intense. – Strength training does not require equipment or expensive gym memberships. – Body weight exercise at home can be done once a week to provide great benefits.

Muscular Endurance/ Muscular Strength/Strength Training I need some volunteers! Match the muscle with the correct exercise and the muscle with the correct function.

DAY 4 COMPONENTS OF HEALTH RELATED FITNESS -Body Composition/ Flexibility

Body Composition/ Flexibility Cardiovascular endurance Muscular Endurance Muscular Strength Flexibility Body Composition (RED is input and GREEN is output)

Body Composition/ Flexibility Flexibility is the range of movement through which a joint or sequence of joints can move. The sit and reach, shoulder touch, and trunk lift tests are the most common ways to physically assess flexibility. Inactive individuals lose flexibility, whereas frequent movement helps retain the range of movement. Through stretching activities, the length of muscles, tendons, and ligaments is increased. The ligaments and tendons retain their elasticity through constant use. People who are flexible are less subject to injury in sport, usually possess sound posture, and have less lower back pain.

Body Composition/ Flexibility What are the benefits of Stretching? Benefits of stretching- – Improved flexibility – improve range of motion – better circulation of blood throughout the body – Stretching and yoga can provide relief from pain and arthritis. – Better posture is another benefit to stretching activities. Tight muscles can contribute to bad posture, but stretching those muscles can improve alignment in your back and help posture. – To warm up before physical activity and prevent muscle injury

Body Composition/ Flexibility Guidelines for safe stretching -do not bounce when stretching. –be careful not to hold your breath when stretching. Inhale and exhale. -Maintain “soft” joints when stretching (do not “lock” your joints). –Do not hyperextend joints when stretching. –always hold the stretch for seconds. – The stretch should never hurt. –Avoid pulling on your joints. –Stretch only when muscles are warmed up

Body Composition/ Flexibility Partner up and try the partner sit and reach! Remember to stretch safely (light and gentle resistance or pull for your partner)

Body Composition/ Flexibility Body composition is the proportion of body fat to lean body mass. Factors that affect your body composition: family history, diet, metabolism, age, physical activity, and gender. What are the methods to measuring body composition?

Body Composition/ Flexibility Skinfold Calipers test Least accurate The tester pinches the skin at the appropriate site to raise a double layer of skin and the underlying adipose tissue, but not the muscle. The calipers are then applied 1 cm below and at right angles to the pinch, and a reading in millimeters (mm) taken two seconds later. The mean of two measurements should be taken. If the two measurements differ greatly, a third should then be done, then the median value taken.

Body Composition/ Flexibility Bioelectrical Impedance Analysis (BIA) Somewhat accurate A method of measuring body fat percent by sending a low- level, safe, electrical current through the body. The current travels at a different rate through the various body tissues, which then allows a calculation of fat mass and fat- free mass. This feature is common in many of today's at- home digital scales.

Body Composition/ Flexibility Whole Body Plethysmography (Bod Pod) Accurate Subject steps inside an egg shaped "pod". The pod measures the volume of air you displace, allowing the Bod Pod to measure your overall density. We know the density of fat, muscle and bone and water. The percentage of body fat can be calculated from overall body density.

Body Composition/ Flexibility Underwater/Hydrostatic Weighing Very Accurate Subject sits on a scale inside a giant tank of water. After exhaling all of the air from your lungs, you pull yourself underwater completely and sit very still for 10 seconds while the scale stabilizes. Volume is calculated by measuring how much water your body displaces underwater. The percentage of body fat can be calculated from overall body density.

Body Composition/ Flexibility DEXA Scan Best-Most Accurate Subject lies on a table. A small dose of radiation passes through the body allowing X-rays to distinguish fat from muscle from bone.

Body Composition/ Flexibility Some questions for you guys! (OUTPUT) What are the benefits of doing stretching related physical activities like yoga? What is the most accurate way to measure body composition? What is flexibility? What are the most common flexibility tests?