Physical Activity for Life Lesson Two Fitness and You Pgs 80-86

Health Elements of Fitness These areas determine whether or not you are physically fit: Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility Body composition

Cardiorespiratory Fitness The ability of the heart, lungs, and blood vessels to supply oxygen for long periods of time during moderate to vigorous exercise Measurement: mile run and step test

Muscular Strength The amount of force a muscle can exert Measurement: push- ups and sit-ups

Muscular Endurance The ability of the muscles to perform physical tasks over a period of time without becoming tired Measurement: sit-ups and arm hang

Flexibility The ability to move a body part through a full range of motion Measurement: sit-and- reach

Body Composition The ratio of body fat to lean tissue, including muscle, bone, and connective tissue Measurement: skinfold test

Improving Your Fitness Aerobic Exercise: continuous activity that lasts at least 20 minutes requiring large muscle groups (“with oxygen”) Anaerobic Exercise: intense short bursts of activity (“without oxygen”)

Improving Cardiorespiratory Fitness Choose aerobic exercise that increases the heart rate and improves lung capacity Cycling Swimming Jogging Dancing

Improving Muscular Fitness Choose anaerobic exercises such as Resistance/Strength training Sprinting Jumping/Plyometrics

Improving Flexibility Do gentle stretching exercises and hold each for at least 20 seconds Activities like yoga, martial arts, dance, and gymnastics also improve flexibility