1. Improving Your Fitness
Health Related & Skill Related Fitness

2. Why is PE so important? Reduced Risk of Heart Failure
Improved Physical Fitness
Weight Reduction
Good Health Promotion
Self Discipline
Skill Development
Improved Self - Confidence
Stress Reduction
Increase Their Love of School and Performance in Academics
Development of Lifetime Skills and Activities

3. Two Types of Fitness Health Related Fitness Skill Related Fitness
Is the ability of the heart, lungs, muscles and joints to function at optimal capacity.
Cardio respiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Healthful Body Composition
Skill Related Fitness
Is the capacity to perform well in sports and physical activities. Fitness skills are skills that can be used in sports and physical activities.
Heredity is an important influence on skill related fitness as well.
Agility
Balance
Coordination
Reaction Time
Speed
Power

4. Group Discussion…
What exercises did you perform for the post fitness gram test that focused on the 5 Elements of Health Related Fitness?
Based on your results, what is your current fitness level in each category?

5. Elements of Health Related Fitness
Cardio-respiratory Endurance
The ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate-to-vigorous activity.
Muscular Strength
The amount of force a muscle can exert.
Muscle Endurance
The ability of the muscles to perform physical tasks over a period of time w/out becoming fatigued.
Flexibility
The ability to move a body part through a full range of motion
Body Composition
BF%; ratio of fat to lean tissue

6. Cardiorespiratory Endurance
Measure? Cardiovascular activity
(Ie. Jogging, bicycling)
Test HR before activity  and after
Target HR: Ideal range you should be at during activity
Formula 
Target HR: Age x 0.7 = X then, 208 – X = HR beats per minute

7. Activity Calculate your current resting heart rate…
 Place your index & middle finger on your carotid or radial artery.
Count the number of beats in 10 seconds, and then to multiply that number by 6. Example: You count 7 beats in 10 seconds: 7 x 6 = 42 beats per minute.
In general, the higher your resting heart rate, the less physically fit you are, and the lower your heart rate, the more physically fit you are. (Some athletes have resting heart rates in the 40s.)

8. How do you improve Cardiovascular Endurance?
Aerobic Exercise!
As a result, HR increases, blood pumps throughout body, heart and lungs adapt to physical demands.
PRACTICE!
Experiment

9. Muscular Strength/Endurance
Muscular Endurance
Muscles perform tasks over a period of time without tiring
Increase?
Repetitions – number of times an exercise is performed in one set.
Set – group of repetitions followed by a rest period.
Built w/less resistance and more repetitions.
The maximum amount of force a muscle can produce in a single effort
Improve?
Resistance/weight training
The more you workout the stronger you become
Built by doing max resistance only a few times
Benefits? (MS & ME)
Builds muscles
Boosts metabolism
Protects joints from injury
Increases stamina

10. Flexibility Types of Stretches Stretching Improves?
Moving body parts though full range of motion
Improvement in flexibility helps with overall athletic performance
Reduces risk of injury
Types of Stretches
Stretching Improves?
Flexibility
Blood circulation
Posture
Coordination
Eases stress
Ballistic = bounce – WRONG!
Static = Stay – Post workout
Dynamic = active – pre workout

11. Body Composition AKA – BF% Ratio of fat to lean tissue
More accurate then BMI
Measure? Various ways
We use Tanita Scale

12. Aerobic vs. Anaerobic Exercise
Rhythmic activities, large muscle groups
Long periods of time
Raise your heart rate
Increase use of oxygen (with oxygen)
Ie. Jogging, swimming
Cross country runner
Anaerobic
Intense, short burst activities
Muscles work hard to produce energy without oxygen
Ie. Sprinting, lifting weights

13. 3 Basic Muscle Contractions The “I” exercises
Isometric
Muscle tension improves strength – little or no movement (length of muscle stays the same)
Isotonic
Combination of joint movement and muscle contraction
Build flexibility and strength
Isokinetic
Use resistance against muscles as moves through range of motion during speed (I.e.. Weight machines, bike machines)
What’s the difference?!

14. Elements of Skill Related Fitness
Agility-
Is the ability to rapidly change the position of the body.
Balance-
ability to keep from falling when in still position or moving
Coordination-
ability to use senses together w/ body parts during movement.
Reaction Time
Time it takes a person to move after hearing, seeing, feeling or touching a stimulus.
Speed-
ability to move quickly
Power-
ability to combine strength and speed