2.  Skill Related Health Components Ability to do strength performances quickly Power Ability to change the position of body quickly and control body movement Agility Ability to use your senses with other body parts Coordination

3.  Skill Related Health Components ability to perform a movement or cover a distance in a short period of time Speed ability to keep an upright posture while standing still or moving Balance

4.  Health Related Fitness Components Ability to use your joints through a full range of motion Flexibility ability to exercise the entire body for long periods of time Cardiovascular Endurance Amount of force you can put forth with your muscles Strength

5.  Health Related Fitness Components Ability to use the muscles many times without getting tired Muscular Endurance The percentage of body weight that is fat compared to the other body tissue Body Composition

6.   Power = shot put, football, baseball  Cardiovascular endurance = cross country, swimming, bicycling  Coordination = kicking a soccer ball, hitting a tennis ball  Speed = 100 yard dash, 50 yard swim Sports and Health Components

7.  gymnastics cheerleading Flexibility cheerleading ice skating Balance Power Lifting Strength Soccer football Agility

8.  How To Develop Muscular Strength  Lifting heavy weights  With low reps Muscular Endurance  Lifting light weights  With many reps Plyometrics  Explosive jumping movements  Jumping on ply boxes

9.   Includes:  abdominals, hips, hamstrings, lower back, and gluteus maximus  Exercises:  sit-ups, curl-ups, squats, power cleans, deadlift  Fact:  strong core reduces low back pain and injury AND Core Fitness Strong core improves health and skill related components of fitness

10.   Warm up  Before exercise  At least 5 minutes  Increases HR, prepare body for exercise  Aerobic  The series of exercise the last a minimum of 20 minutes  Cool down  Prevents blood pooling in your legs  Stretch muscles Parts of a Work Out

11.  F.I.T. Principle continuous 20-30+ minutes a day How long should you work out TIME 60-80% effort How hard will you work out INTENSITY 3 to 5 days a week How often should you work out F REQUENCY

12.   Reps  exercise executed in the proper manner one time  Set  recommended number of repetitions  Routine  a program of exercises Weight Room Terms

13.  Fitness Test and Assessments Fitness Test  20/40  Pacer  Dot drill  Medicine ball tap  Pods  Cone hops  Vertical jump  Sit-n-reach Skill/Health Related Component  Speed  Cardiovascular endurance  Agility  Core endurance  Balance  Plyometrics  Power  flexibility

14.  BFS Lifts and Muscle Core lifts Bench - Pectorals Squat - Glutes, quads, hamstrings Deadlift - Hamstrings, quads, glutes Powercleans - Quads, hamstrings, glutes, trapezius', wrist extensors & flexors Muscles Affected

15.   Feet flat on floor  Hips and back on bench  Hands shoulder with apart on bar  SPOTTER  Behind the head of person benching with 2 hands in center of bar Proper Form Bench

16.   Eyes focused on upper wall  Knees directly over toes  Athletic stance: feet shoulder distance, with feet forward  Bar evenly resting on trapezius  SPOTTER  standing behind the person who is squatting Proper Form for Squat

17.  Proper Form for All Standing Core Lifts  Athletic and jump stance  Straight back  Use legs to lift  Eyes focused on upper wall SPOTTER - Need one spotter

18.   Reduce and prevent injuries Proper Form Important

19.   To locate pulse: 2 fingers on wrist (radial) or neck (carotid)  To find RESTING HEART RATE: take pulse at rest, in the AM before getting out of bed  To determine MAX HEART RATE: 220-age  Active Heart Rate = TARGET HEART RATE = optimal HR range for exercise benefits Heart Rate 101

20.   Realistic and measurable  When setting goals consider:  Areas you are weak in  Amount of time you have to reach goal (time frame)  Benefits Goal Setting