Health Unit 2

Physical Fitness Measure of a person’s ability to perform physical activities requiring: EnduranceStrengthFlexibility

 Skill-Related Fitness  Health-Related Fitness

Agility Balance Coordination Reaction time Speed

Speed: Amount of distance travelled in one direction in comparison to time Running a certain distance in fastest time possible M DashRunning a certain distance in fastest time possible M Dash Balance: Ability to maintain equilibrium Measurement – Balance board/ Stork standMeasurement – Balance board/ Stork stand Coordination: Putting relevant motor programs in correct order Measurement – Hand-wall toss, soccerMeasurement – Hand-wall toss, soccer Agility: Ability to move and change direction quickly Measurement – Shuttle Cone DrillMeasurement – Shuttle Cone Drill Reaction Time: Time between stimulus-response Measurement – Reaction time testMeasurement – Reaction time test

1. Muscular strength 2. Muscular endurance 3. Cardiovascular endurance 4. Flexibility 5. Body composition

 The ability of a muscle or muscle group to exert a maximum force against a resistance ONE TIME through the full range of motion. Range of motion (ROM) is the degrees through which a joint can move.  1 RM-one repetition maximum.  Bench press  Squat

 The ability of a muscle or muscle group to exert a sub-maximal force REPEATEDLY over a period of time.

 To improve strength, lift heavier weights than you are used to.  To improve muscle endurance, lift more times, not more weight.

 The ability to perform large muscle moderate to high intensity exercise for PROLONGED PERIODS keeping your heart rate in the heart rate target zone: age - age x 70% to 85% The target heart rate zone for a 17 year old is beats per minute.

 Is the ability to move a joint through its complete range of motion (ROM).

 Is the amount of lean body mass (bone, muscle, organs and body fluids) compared with the amount of body fat. ADULT MALE ADULT FEMALE 15%-18% 22%-25% BMI = Body Mass Index It is an indirect measure of body composition based on height and weight.

 A. Multiply your weight in pounds by.45 to get kilograms  B. Convert your height in inches and multiply this number by.0254  C. Multiply your height number by itself  D. Divide this into your weight in kilograms A man weighing 175 pounds and standing 5’9” tall A. 175 x.45= B. 5’9” = 69” 69” x.0254= C x D / = BMI (Body Mass Index)

 Range  19 and belowlowest risk for premature death  19 to % higher  25 to % higher  27 to % higher  29 and above100% higher

1. How does where you live affect what type of fitness plan you might choose? 2. Interests 3. Level of health 4. When and where? 5. What are some safety measures you should consider while planning a fitness program 6. What is your main area of fitness you want to improve?

 The workout needs to follow the guidelines set by the FITT formula  What do you think FITT is and what do each of the letters represent?  Frequency  Intensity  Time  Type

How often you will exercise? After any form of exercise is performed your body completes a process of rebuilding and repairing. Determining the frequency of exercise is important in order to find a balance that provides just enough stress for the body to adapt and also allows enough rest time for healing. (Principle of Reversibility and Adaptation)

Maintain your heart rate in the Target Heart Rate Zone Target Heart Rate Zone is determined by your fitness level and your age. Target Heart Rate Zone is determined by your fitness level and your age. Low fitness individuals will attain results training at 50% to 70% of their maximum heart rate as their Target Heart Rate Zone. Higher fitness individuals will train at 70% to 85% of their maximum heart rate as their Target Heart Rate Zone = 180 beats per minute (Maximum Heart Rate) A Low Fitness Person’s target heart rate would be 90 to 126. They should keep their heart rate between 90 and 126 beats per minute for the required time of the exercise. A Higher Fitness Person’s target heart rate would be 126 to 162. They should keep their heart rate between 126 to 162 beats per minute for the required time of the exercise. Is the only way to measure intensity in a workout?

What type of exercise will you be doing? Will an exercise session be primarily cardiovascular, resistance training or a combination of both?

How long will each individual session last? This will vary based on two other factors – what are they? intensity and type How does target heart rate factor into this area?

 Overload  Progression  Specificity

States that a body system must perform at a level beyond normal in order to adapt and improve physiological function and fitness.

A gradual increase in the level of exercise that is manipulated by increasing frequency, intensity, or time, or a combination of all three components. Should all three areas mentioned above be changed or increased at the same time? Can you increase two areas at the same time?

Particular exercises and activities improve particular areas of health-related fitness. Think of three examples and write them down in your notes.

 Adaptation  body adapts to exercise level.  Principle of Reversibility  use/disuse-use it or lose it-2weeks  Principle of Overuse  overdo causing chronic injuries or undue fatigue

Strengthen Heart Lower Blood Pressure Lower RHR Reduces Risk of Heart Disease Helps Maintain Healthy Body Weight Stronger Bones & Muscles More Energy Reduces Stress