Chapter 4 Lesson 2 Mr. Martin Fitness and You Chapter 4 Lesson 2 Mr. Martin

You’ll Be Able To: Identify and describe the five areas of health-related fitness. Examine the relationship among body composition, diet, and fitness. Understand how to improve each of the five areas of health-related fitness. Examine the effects of fitness on the body systems.

Vocabulary Cardio-respiratory endurance Muscular strength Muscular endurance Flexibility Body composition Exercise Aerobic and Anaerobic exercise

Five Elements of Fitness Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility Body composition This is IMPORTANT Material

Cardio-Respiratory Endurance Cardio-respiratory endurance is the ability of the heart, lungs and blood vessels to utilize and send fuel and oxygen to the body’s tissue during exercise during long periods of moderate to vigorous activity. Examples of Cardio-respiratory Fitness: Running, jogging, swimming, cycling or any activity that requires the constant use of oxygen.

Muscular Strength The maximum amount that someone can lift at one time. Amazing Strength

Muscular Endurance Muscular Endurance is the ability of the muscles to perform physical tasks over a period time without becoming fatigued. Example: Bench pressing 120 pounds 50 times without stopping.

Flexibility Flexibility is the ability to move a body part throughout a full range of motion.

Body Composition Body Composition is the ratio of body fat to lean body tissue, including muscle, bone, water and connective tissues such as ligaments, cartilage, and tendons.

Make It Count Exercise

Definition of Exercise Exercise is purposeful physical activity that is planned, structured, and repetitive and that improves or maintains personal fitness.

Tests Given to Measure Cardio-Respiratory Endurance Step test Pacer test Mile run

Tests Given to Measure Muscular Strength and Endurance Curl-up test measures muscular endurance. Push-ups, arm hang, pull-ups measure muscular strength and endurance

Tests Given to Measure Body Composition and Flexibility Sit and Reach test measures flexibility Pinch test and hydrostatic weighing measure body fat.

What is Aerobic Exercise Aerobic exercise is an activity that uses large muscle groups for at least 20-30 minutes at one time without stopping. This type of exercise requires oxygen. Some examples of aerobic exercise include: walking, jogging, running, dancing, rollerblading, bicycling, swimming, aerobics classes (both land and water), rowing, stair climbing, etc. Aerobic Activities

What are the Benefits of Aerobic Exercise? Reduces body fat and improves weight control Reduces resting blood pressure Decreases total cholesterol Increases maximal oxygen consumption (VO2 max) Improves heart and lung function Increases blood flow Enhances your muscles’ ability to use oxygen Lowers resting heart rate

How Can I Improve My Aerobic Fitness? Exercise 30-60 minutes a day at least 4 to 5 times a week. The following exercises will increase your cardiovascular fitness: Running/jogging/Fast Walking Riding bikes Swimming Long intervals Can you think of other aerobic activities?

Anaerobic Exercise Anaerobic exercise involves intense short burst of activity that require no oxygen. Examples of anaerobic exercise all types of sprints (running, biking, etc.), jumping rope interval training heavy weight-lifting and or isometrics or any rapid burst of hard exercise Anaerobic Activty

Measuring Your Resting Heart Rate Find your pulse in your wrist Never use your thumb because…….. Count the number of beats for one minute What Is A Normal Heart Rate? A Resting Heart Rate anywhere in the range of 60 - 90 is considered in the normal range. Your Heart Rate will fluctuate a lot depending on such factors as your activity level and stress level.

Calculating Your Max Heart Rate Subtract your age from 220 (220-16= 204) to find your maximize heart rate.

Calculating Your Target Heart Rate When exercising it is important to have a goal and a target range that you are trying to accomplish in each workout. To be of benefit, you want the workout to be neither too hard nor too easy. There is a simple formula to predict your maximum heart rate that is used in the fitness industry. Determine Your Target Heart Rate Zone

Weight Lifting Lingo Weight Lifting Lingo

How Can I Improve My Muscular Strength Examples: Lift a heavier weight Decrease the number of repetitions Increase the number of sets

How Can I Improve My Muscular Endurance Lift a lighter weight Increase the number of repetitions Increase the number of sets

How Can I Improve My Flexibility Warm-up before you begin to stretch. This will increases blood flow, removes waste and warms up muscles. Stretch before and after a work-out If you don’t work out then it is recommended that you stretch 15-30 minutes daily.

How Can I Improve and Maintaining Bone Strength Participate in weight bearing activities. Walking Running Lifting weights

How to Burn Fat Weight lifting is a great fat burner. It take more calories to maintain muscle than fat. Long aerobic exercises. Five to seven times a week. Intervals help burn a lot of fat. If you don’t do anything, start doing something.

Types of Resistance Exercises Three types of resistance training exercise. Isometric Isotonic Isokinetic

Isometric Isometric is an activity that uses muscle tension to improve muscular strength. Example: Pushing against a wall or an immovable object.

Isotonic An activity that combines muscle contraction and repeated movement. Example: Calisthenics, push-ups, pull-ups, free-weights.

Isokinetic Activity in which a resistance is moved throughout an entire range of motion at a controlled rate of speed. Example: treadmill, stationary bike, and some types of weight machines.

Joe Martin Syndrome Train like crazy for several months and then stop for a month and then lose it all!

Let’s see how well you listened.

Please select a Team. Girls press #1 Boys press #2

10 Which of the following is used to determine Cardiorespiratory endurance at Kalama? 1 Mile Swim Test Step Test Pacer Test Curl Up Test

The ability to lift a heavy weight one time is know as 10 Muscular Endurance Muscular Strength Abdominal Strength That kid must be on roids!!

The calculation used to determine one’s MHR is 210-their age. True False

The ability to exercise for a long period of time using large muscle groups at moderate to vigorous levels is known as 10 That kid must have two hearts. Anaerobic endurance. Aerobic endurance.

Running the mile is an example of 10 Aerobic endurance Anaerobic endurance A reason to eat at Burger King. Muscular strength.

Osteoporosis is known as 10 Weak organs Weak bones A type of flower

Team Scores 503.55 Girls press #1 466.67 Boys press #2

Isometric exercise is an activity that 10 Involves contraction and repeated movement of muscles. Resistances moved through an entire range of motion. Muscle tension is used to increase muscular strength with little or no movement of body parts.

The Joe Martin Syndrome is best known as 10 Working out at a moderate level for years at a time. Refusing to participate in any exercise. Work out really hard for several months and then do nothing for several months. None of the above.

Your thumb has a pulse of its own. 10 True False

One can improve their cv-endurance by jogging By exercising 2-3 times a week for 20-30 minutes. By exercising 3-4 times a week for 30-45 minutes. By exercising 4-5 times a week for 30-60 minutes. 0 of 5

Team Scores 804.98 Girls press #1 766.67 Boys press #2

Your Assignment Page 79 Questions 1-5 and Page 86 Questions 1-5. Due tomorrow at the start of class. No exceptions. If you were here today its due tomorrow. Got it? Are you sure? Ok!