Enhancing your fitness only comes from a total understanding of how you will be able to increase your ability to improve your basic components of health. The more muscles and joints your work, the greater the total health gain. It is important to add variety to your exercise routine because it develops your total fitness, places less strain on the body, and keeps you from burning out.

Improving Muscular Strength, Endurance, and Flexibility Anaerobic Exercise Without oxygen. Exercise at an intensity that does not allow the cardiovascular system to supply enough oxygen to the muscles, creating an oxygen deficit. Intense bursts of activity for 20 – 30 seconds. Ex. Weight training, sprinting, and calisthenics Types of resistance training Isometric training - A force exerted by a muscle that results in no seen movement. Isotonic training - A muscle generating a force against a resistance. Isokinetic training - A muscle generates a force against constant resistance and movement results. This requires special equipment.

Cardiorespiratory Endurance Aerobic Exercise With oxygen. Exercise at an intensity that uses oxygen to metabolize fuel. 20 – 30 minutes of vigorous exercise. Heart rate increases during exercise. Ex. Jogging, swimming, dancing, cycling, and brisk walking

Improving Body Composition Anaerobic and Aerobic Exercise Endurance activity combined with resistance training. Usually longer duration and higher frequency of aerobics. As well as eating a well balanced diet.

Trial One _____ Trial Two _____ Trial Three _____ Trial Four _____ Best Trial _____

Body Composition Skinfold Calculations Bicep_____ Tricep _____ Subscapular _____ Superilium _____ Total _____

Muscular Strength Initial Start _____ Trial One _____ Trial Two _____ Trial Three _____ Best Trial ______

Muscular Endurance # of steps in one Minute _____ Weight in Kg. (Wt in lbs / 2.2 kg)_____

Cardiorespiratory Endurance Heart rate after 3 min. step test _______

Closure: summarize today’s class by answering the teacher’s questions. 1. What is the difference between aerobic and anaerobic exercise? 2. Explain the different types of resistance training?