Fitness Classroom Activities Physical Education

Health Related Fitness Body composition- a ratio of body fat relative to other body tissues Cardiovascular Endurance- a measure of the hearts ability to efficiently deliver oxygen through the blood to the other muscles in order to maintain vigorous exercise Flexibility- the ability to use one’s joints fully in order to prevent muscle injury Muscular Endurance- the ability of muscles to exercise many times without getting tired Muscular Strength- the amount of force put forth by a muscle or muscle group.

Skill Related Fitness Agility - the ability to change directions quickly Balance - the ability to remain upright while standing still or moving Coordination - Coordination is the ability to use the body parts and senses together to produce smooth efficient movements. Power - the ability to do strength performances quickly Reaction time- the amount of time it takes to get moving Speed - the ability to perform a specific movement or cover a distance in a short period of time.

Examples of health related components of fitness Cardiorespiratory endurance-jogging, swimming, cycling, roller blading Flexibility-stretching

Muscular strength- Max bench press, one squat, 1leg press. Muscular endurance- the most amount of sit – ups in one minute, performing lifting weights for a period of time.

Body composition BMI, body fat skinfold test, Hydrostatic Weighing

Examples of skill related components of fitness Speed- sprinting in races, when playing golf, the speed of your arms and upper body in creating the swing are vital in driving the ball over a long distance.

Balance Gymnastics, ballet, and also contact sports where having good balance may prevent you being tackled to the floor!

Agility- shuttle run, dodging tackles, moving in tennis/badminton

Coordination hand-eye coordination in racket sports and the co-ordination to use the opposite arm and leg when sprinting

Power a sprint start, a shot-put or javelin throw, long- jump, or broad jump/vertical jump

Reaction time responding to the gun at the start of a race, but also a goalkeeper saving a penalty, a badminton player reacting to a smash shot, or swing a baseball bat to hit the ball.

The F.I.T.T Formula Frequency- How often-Three to Five times per week. Intensity-How hard are you working- 60 % to 85% of maximal heart rate ( moderate to vigorous) Time- length of activity-at least 20 to 30 minutes per exercise session Type-(of activity) Aerobic activities such as jogging, bicycling, swimming, or walking

Target Heart rate Are you slacking off or working too hard? Learn out to estimate your target heart rate zone and start getting the most out of your workouts. Step 1: To find your maximal heart rate (MHR), subtract your age (say your 30) from =190 Step 2: Subtract your resting hear rate (ex. 70) from your MHR =120 Step 3: To find your target heart zone, multiply the number you arrived at in step 2 by 60%( for the low end) and by 85%(for the high end). Then add your resting heart rate back in. 120 X.60 = 72; 72+70= X.85 = 102 ; = and 172 are the low/high ends of your zone.

Contrasting muscular strength and muscular endurance activities: Muscular Strength Activity Throwing one pitch 50 yard dash Picking up a backpack full of books Picking up a baby Shooting one free throw Practicing free throws for an hour Muscular Endurance Activity Pitching nine innings Mile run Carrying backpack all day long Carrying a baby around all day Practicing free throws for an hour

Health/skill related components of fitness worksheet Health related 1.Flexibility 2.Muscular strength 3.Muscular endurance 4.Cardiorespiratory endurance 5.Body composition Skill related 1.Speed 2.Balance 3.Coordination 4.Agility 5.Power 6.Reaction time

Complete Name : __________________________ Components of Fitness Directions: List one way to improve the following components of fitness. Each component of fitness should have one way to improve that component. 1. Flexibility: (Sit and Reach) Your Score: ___________ Activity: _________________________________________________ _________________________________________________ How Many or How long? _________________________________________________

2. Muscular Endurance: (curl-ups) Your Score: ___________ Activity: ________________________________________ _________ ________________________________________ _________ How Many or How long? ________________________________________

3. Cardio Respiratory Endurance: (600 M Run) Your Score: ___________ Activity: _________________________________________________ _________________________________________________ How Many or How long? _________________________________________________ 4. Muscular Strength: (push-ups) Your Score: ___________ Activity: _________________________________________________ How many or how long?________________________________

5. Agility: (shuttle run) Your Score: ___________ Activity: _________________________________________________ _________________________________________________ How Many or How long? _________________________________________________ 6. Muscular endurance:(Step ups) Your Score:____________ Activity:____________________________________________ How many or how long?________________________________

Don’t forget your name and class period-Turn in when you’re done 7. Body Composition: Activity: ________________________________________ _________ ________________________________________ _________ How Many or How long? ________________________________________ ___