1. Chapter 4 Lesson 2 Mr. Martin
Fitness and You
Chapter 4
Lesson 2
Mr. Martin

2. You’ll Be Able To:
Identify and describe the five areas of health-related fitness.
Examine the relationship among body composition, diet, and fitness.
Understand how to improve each of the five areas of health-related fitness.
Examine the effects of fitness on the body systems.

3. Vocabulary Cardio-respiratory endurance Muscular strength
Muscular endurance
Flexibility
Body composition
Exercise
Aerobic and Anaerobic exercise

4. Five Elements of Fitness
Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Body composition
This is IMPORTANT Material

5. Cardio-Respiratory Endurance
Cardio-respiratory endurance is the ability of the heart, lungs and blood vessels to utilize and send fuel and oxygen to the body’s tissue during exercise during long periods of moderate to vigorous activity.
Examples of Cardio-respiratory Fitness:
Running, jogging, swimming, cycling or any activity that requires the constant use of oxygen.

6. Muscular Strength
The maximum amount that someone can lift at one time. Amazing Strength

7. Muscular Endurance
Muscular Endurance is the ability of the muscles to perform physical tasks over a period time without becoming fatigued.
Example:
Bench pressing 120 pounds 50 times without stopping.

8. Flexibility
Flexibility is the ability to move a body part throughout a full range of motion.

9. Body Composition
Body Composition is the ratio of body fat to lean body tissue, including muscle, bone, water and connective tissues such as ligaments, cartilage, and tendons.

10. Make It Count
Exercise

11. Definition of Exercise
Exercise is purposeful physical activity that is planned, structured, and repetitive and that improves or maintains personal fitness.

12. Tests Given to Measure Cardio-Respiratory Endurance
Step test
Pacer test
Mile run

13. Tests Given to Measure Muscular Strength and Endurance
Curl-up test measures muscular endurance.
Push-ups, arm hang, pull-ups measure muscular strength and endurance

14. Tests Given to Measure Body Composition and Flexibility
Sit and Reach test measures flexibility
Pinch test and hydrostatic weighing measure body fat.

15. What is Aerobic Exercise
Aerobic exercise is an activity that uses large muscle groups for at least minutes at one time without stopping. This type of exercise requires oxygen.
Some examples of aerobic exercise include: walking, jogging, running, dancing, rollerblading, bicycling, swimming, aerobics classes (both land and water), rowing, stair climbing, etc.
Aerobic Activities

16. What are the Benefits of Aerobic Exercise?
Reduces body fat and improves weight control
Reduces resting blood pressure
Decreases total cholesterol
Increases maximal oxygen consumption (VO2 max)
Improves heart and lung function
Increases blood flow
Enhances your muscles’ ability to use oxygen
Lowers resting heart rate

17. How Can I Improve My Aerobic Fitness?
Exercise minutes a day at least 4 to 5 times a week.
The following exercises will increase your cardiovascular fitness:
Running/jogging/Fast Walking
Riding bikes
Swimming
Long intervals
Can you think of other aerobic activities?

18. Anaerobic Exercise
Anaerobic exercise involves intense short burst of activity that require no oxygen.
Examples of anaerobic exercise
all types of sprints (running, biking, etc.),
jumping rope
interval training
heavy weight-lifting and or isometrics
or any rapid burst of hard exercise
Anaerobic Activty

19. Measuring Your Resting Heart Rate
Find your pulse in your wrist
Never use your thumb because……..
Count the number of beats for one minute
What Is A Normal Heart Rate?
A Resting Heart Rate anywhere in the range of is considered in the normal range. Your Heart Rate will fluctuate a lot depending on such factors as your activity level and stress level.

20. Calculating Your Max Heart Rate
Subtract your age from 220 (220-16= 204) to find your maximize heart rate.

21. Calculating Your Target Heart Rate
When exercising it is important to have a goal and a target range that you are trying to accomplish in each workout. To be of benefit, you want the workout to be neither too hard nor too easy. There is a simple formula to predict your maximum heart rate that is used in the fitness industry.
Determine Your Target Heart Rate Zone

22. Weight Lifting Lingo
Weight Lifting Lingo

23. How Can I Improve My Muscular Strength
Examples:
Lift a heavier weight
Decrease the number of repetitions
Increase the number of sets

24. How Can I Improve My Muscular Endurance
Lift a lighter weight
Increase the number of repetitions
Increase the number of sets

25. How Can I Improve My Flexibility
Warm-up before you begin to stretch. This will increases blood flow, removes waste and warms up muscles.
Stretch before and after a work-out
If you don’t work out then it is recommended that you stretch minutes daily.

26. How Can I Improve and Maintaining Bone Strength
Participate in weight bearing activities.
Walking
Running
Lifting weights

27. How to Burn Fat
Weight lifting is a great fat burner. It take more calories to maintain muscle than fat.
Long aerobic exercises. Five to seven times a week.
Intervals help burn a lot of fat.
If you don’t do anything, start doing something.

28. Types of Resistance Exercises
Three types of resistance training exercise.
Isometric
Isotonic
Isokinetic

29. Isometric
Isometric is an activity that uses muscle tension to improve muscular strength.
Example: Pushing against a wall or an immovable object.

30. Isotonic
An activity that combines muscle contraction and repeated movement.
Example: Calisthenics, push-ups, pull-ups, free-weights.

31. Isokinetic
Activity in which a resistance is moved throughout an entire range of motion at a controlled rate of speed.
Example: treadmill, stationary bike, and some types of weight machines.

32. Joe Martin Syndrome
Train like crazy for several months and then stop for a month and then lose it all!

33. Let’s see how well you listened.

34. Please select a Team.
Girls press #1
Boys press #2

35. 10
Which of the following is used to determine Cardiorespiratory endurance at Kalama?
1 Mile Swim Test
Step Test
Pacer Test
Curl Up Test

36. The ability to lift a heavy weight one time is know as10
Muscular Endurance
Muscular Strength
Abdominal Strength
That kid must be on roids!!

37. The calculation used to determine one’s MHR is 210-their age.
True
False

38. The ability to exercise for a long period of time using large muscle groups at moderate to vigorous levels is known as 10
That kid must have two hearts.
Anaerobic endurance.
Aerobic endurance.

39. Running the mile is an example of10
Aerobic endurance
Anaerobic endurance
A reason to eat at Burger King.
Muscular strength.

40. Osteoporosis is known as10
Weak organs
Weak bones
A type of flower

41. Team Scores
503.55
Girls press #1
466.67
Boys press #2

42. Isometric exercise is an activity that10
Involves contraction and repeated movement of muscles.
Resistances moved through an entire range of motion.
Muscle tension is used to increase muscular strength with little or no movement of body parts.

43. The Joe Martin Syndrome is best known as10
Working out at a moderate level for years at a time.
Refusing to participate in any exercise.
Work out really hard for several months and then do nothing for several months.
None of the above.

44. Your thumb has a pulse of its own.10
True
False

45. One can improve their cv-endurance by jogging
By exercising 2-3 times a week for minutes.
By exercising 3-4 times a week for minutes.
By exercising 4-5 times a week for minutes.
0 of 5

46. Team Scores
804.98
Girls press #1
766.67
Boys press #2

47. Your Assignment Page 79 Questions 1-5 and Page 86 Questions 1-5.
Due tomorrow at the start of class.
No exceptions.
If you were here today its due tomorrow.
Got it?
Are you sure?
Ok!