1. Health Related Fitness Evaluating your Health-related Fitness PE H.S. 1.12:Cardiorespiratory Endurance The learner will be able to list the cardio respiratory benefits of exercise. Essential Question: What are the cardio respiratory benefits of exercise?

2. Why you need to know your current fitness level.. Determine your strengths and weaknesses Determine your strengths and weaknesses Compare them to criterion referenced standards Compare them to criterion referenced standards Compare them to previous personal results Compare them to previous personal results Does not mean much to compare your scores to other students Does not mean much to compare your scores to other students Helps set personal fitness goals & plan an exercise program Helps set personal fitness goals & plan an exercise program Motivate you to establish a regular exercise program Motivate you to establish a regular exercise program Determine the effectiveness of your exercise program and make necessary improvements Determine the effectiveness of your exercise program and make necessary improvements High health related fitness levels do not improve skill for specific sports High health related fitness levels do not improve skill for specific sports

3. Determining your Fitness Level Height/weight Height/weight Resting heart rate Resting heart rate Take pulse when you wake up in morning still in bed Take pulse when you wake up in morning still in bed Pulse – regular throbbing in the arteries caused by contraction of the heart Pulse – regular throbbing in the arteries caused by contraction of the heart A lower resting heart rate is better (avg. 70) A lower resting heart rate is better (avg. 70) It means the heart is working efficiently in meeting the body’s necessary demands It means the heart is working efficiently in meeting the body’s necessary demands It also means more blood is pumped by the heart with each beat It also means more blood is pumped by the heart with each beat Heart rate improves with regular endurance activities Heart rate improves with regular endurance activities Count pulse by applying light pressure to an artery Count pulse by applying light pressure to an artery Radial artery on the inside of the wrist Radial artery on the inside of the wrist Carotid artery under jawbone on side of the neck Carotid artery under jawbone on side of the neck Count # of beats for 60 sec. (10 sec. times 6) Count # of beats for 60 sec. (10 sec. times 6)

4. Cardiorespiratory Fitness The ability to do vigorous large muscle exercise over a long period of time - for example, jogging and swimming

5. Cardiorespiratory tests distance runs distance runs 1 mile run or 1.5 mile run measure time 1 mile run or 1.5 mile run measure time 9 minute or 12 minute run measure distance 9 minute or 12 minute run measure distance walking tests, step tests walking tests, step tests Stress test Stress test Designed to evaluate the response of the cardiorespiratory system to strenuous exercise Designed to evaluate the response of the cardiorespiratory system to strenuous exercise

6. Flexibility The ability of a joint and a muscle group to move through a full range of motion The ability of a joint and a muscle group to move through a full range of motion Flexibility tests Flexibility tests sit and reach (hamstring flexibility), trunk lift test, shoulder stretch test sit and reach (hamstring flexibility), trunk lift test, shoulder stretch test Joint – Where two bones meet in the skeleton of the body Joint – Where two bones meet in the skeleton of the body They can be moveable or immovable They can be moveable or immovable

7. Body Composition The percent of body weight composed of fat compared to the percent that is composed of tissue, bone and muscle.  Lean body weight  muscle, bone, tendons, ligaments, and internal organs

8. Body Composition Tests  Just weighing yourself does not provide any info about body fat  Underwater weighing (hydrostatic)  Bioelectrical impedance unit  Used to measure the electrical resistance encountered in the body  Skinfolds using a caliper  A fold consisting of a layer of fat and a layer of skin  Body mass index  Measurement of your body composition calculated by height and weight  Weight (kg) / Height (m) squared  Can be misleading because proportion of fat and muscle tissue are not taken into account

9. Muscular Endurance The ability to continue using certain muscles for a period of time for example, doing push-ups

10. Muscular Strength The amount of force that can be exerted by a single contraction of the muscle - for example, lifting a heavy weight

11. Muscular Strength & Endurance Tests: curl-up test = abs curl-up test = abs pull-up test, flexed arm hang test, push-up test pull-up test, flexed arm hang test, push-up test Arms and shoulders endurance and strength Arms and shoulders endurance and strength Pull up should have chin above bar and then lowered to full hang Pull up should have chin above bar and then lowered to full hang Push up – back flat, elbows bending at 90 degree angle Push up – back flat, elbows bending at 90 degree angle grip strength test (use a dynamometer)= hand grip strength grip strength test (use a dynamometer)= hand grip strength Triceps – large muscle along the back of the upper arm Triceps – large muscle along the back of the upper arm

12. Design your own… On the back of your Health Related Fitness Notes, use the attached paper to design a week long plan centered around improving your Cardio respiratory fitness. Make sure to include the other aspects of Health Related Fitness at some point during the week other than Body Composition, which needs to be checked once and then again after several weeks. When you are finished, I will evaluate the plans. If there is one that I feel encompasses all of the aspects of a program to improve cardiorespiratory fitness, we will use it as our guide for a week in class. On the back of your Health Related Fitness Notes, use the attached paper to design a week long plan centered around improving your Cardio respiratory fitness. Make sure to include the other aspects of Health Related Fitness at some point during the week other than Body Composition, which needs to be checked once and then again after several weeks. When you are finished, I will evaluate the plans. If there is one that I feel encompasses all of the aspects of a program to improve cardiorespiratory fitness, we will use it as our guide for a week in class.

13. iRespond Review 1. 1. The reason for fitness testing yourself is a. a. To compare your results with everyone else b. b. To determine your fitness strengths and weaknesses c. c. To boast of your good results d. d. To compare your results with professional athletes 2. 2. The results of your health fitness test are evaluated by comparing them to a. a. Last year’s results b. b. The ideal score that you would like to achieve c. c. Another person in a personal fitness class d. d. Criterion referenced standards 3. 3. The ability of a joint and a muscle group to move through a range of motion is called a. a. Muscular endurance b. b. Muscular strength c. c. Flexibility d. d. Coordination 4. 4. Which is NOT a health related component of fitness? a. a. Muscular strength b. b. Muscular endurance c. c. Cardiorespiratory endurance d. d. Power

14. iRespond Review 5. The ability to continue using certain muscles for a period of time is a. a. Muscular strength b. b. Muscular endurance c. c. Flexibility d. d. Power 6. The amount of force that can be exerted by a single contraction of a muscle is a. a. Power b. b. Muscular strength c. c. Speed d. d. Muscular endurance 7. The ability to perform vigorous, large muscle exercise over a long period of time is called a. a. Cardiorespiratory endurance b. b. Anaerobic exercise c. c. Muscular strength d. d. Muscular endurance 8. Body composition is a. a. Pounds of fat b. b. Percent of the body weight, which is fat compared to lean tissue c. c. Not important to your health d. d. The same as body weight