CHAPTER 6 PHYSICAL FITNESS FOR LIFE

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Presentation transcript:

CHAPTER 6 PHYSICAL FITNESS FOR LIFE COACH JONES PE/HEALTH I

Benefits of being Physically Active PHYSICAL FITNESS- the ability of the body to carry out daily physical activities EXERCISE- any physical activity that improves or maintains physical fitness HEALTH-RELATED FITNESS- describes qualities that are needed to maintain and promote a healthy body

FIVE COMPONENTS OF HEALTH RELATED FITNESS MUSCULAR STRENGTH- the amount of force that a muscle can apply in a given contraction MUSCULAR ENDURANCE- the ability of a muscle to keep working over a given period of time CARDIORESPIRATORY ENDURANCE- the ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all of your body’s cells while being physically active FLEXIBILITY- the ability of the joints to move their full range of motion (ROM) AGILITY- the ability to start, stop, and move from side to side quickly

GETTING FITT FREQUENCY- how many times per week INTENSITY- what type of effort TIME- for how long TYPE- what kind of exercise will you be doing

CARDIORESPIRATORY HEALTH RESTING HEART RATE (RHR) (PAGE 134) MAXIMUM HEART RATE (MHR) Determine your MHR by subtracting your age from 220 TARGET HEART RATE ZONE (THR) Multiply your MHR by 60 percent (0.6) and 85 percent (0.85) to determine your target heart rate zone

FITNESS PLAN Create a 5 exercise routine fitness plan using the FITT principle. Make sure that your plan works different areas of the body and allows the body rest. Remember the idea of OVERLOAD. Frequency Intensity Time Type

CARDIORESPIRATORY LAB WALK ¼ LAP: JOG ¼ LAP WALK ½ LAP: JOG ¼ LAP WALK 1 LAP: JOG ½ LAP CALCULATE YOUR HEART RATE AT THE END OF EVERY TRIAL!

LAP REPORT

QUESTION Explain how intensity affects heart rate. Describe how distance can affect heart rate.

MUSCULAR STRENGTH BENCH: 45 lbs. 10 reps LAT PULL DOWN: 45 lbs. 10 reps PUSH PRESS: 45 lbs. 10 reps SQUATS: 45 lbs. 10 reps BENT OVER ROW: 45 lbs. 10 reps LEG PRESS: 45 lbs. 10 reps One partner will execute the lifting. Be sure to calculate the heart rate after the 10 reps for each individual lifts and record.

LAB REPORT

QUESTION Did you notice a difference in heart rate as you completed the different lifts? Was there a significant difference in heart rate compared to the specific area of the body that the lift focused on? (Ex: Upper body, Lower body) Can you gather from your data and conclude that certain types of exercises are more intense based on your heart rate? Why? Why not? Remember that the same amount of weight was used for every lift.