1. Chapter 4 EXERCISE & FITNESS
HOW FIT ARE YOU?

2. ELEMENTS OF FITNESS Cardio-respiratory Endurance Muscle Strength
Muscle Endurance
Flexibility
Body Composition
METHODS OF TESTING
MILE RUN / STEP TEST
CURL UPS / PULL UPS
ARM HANG / PUSH UPS
SIT & REACH
SKIN CALIPER
(PINCH TEST)

3. TYPES OF EXERCISE AEROBIC ANAEROBIC
Activity that uses large muscle groups and is continuous for minutes.
Examples:
RUNNING,SWIMMING, BIKING, WALKING, BASKETBALL, SKATING
Intense short bursts of activity in which muscles to produce energy without Oxygen.
Examples
Weight lifting, Sprinting
Strength Training

4. TARGET HEART RATE ZONE HR when active is 65-85% of MAX HR BENEFITS:
1. Increase cardio endurance
2. Maximize caloric burn
3. Burn FAT

5. Components of Fitness Overload: Working body harder than normal
Progression: Increasing activity over time
Specificity: Specific workouts for specific areas of fitness