1. UNIT TWO
CHAPTER 3 NOTES

2. CHAPTER 3 NOTES WHAT IS PHYSICAL FITNESS BENEFITS OF PHYSICAL FITNESS
PHYSICAL HEALTH
MENTAL/EMOTIONAL
HEALTH
SOCIAL HEALTH

3. CHAPTER 3 NOTES BASIC COMPONENTS OF PHYSICAL FITNESS BODY COMPOSITION
FLEXIBILITY
MUSCULAR STRENGTH
MUSCULAR ENDURANCE
CARDIORESPIRATORY
ENDURANCE

4. TESTS USED TO MEASURE COMPONENTS
BODY COMPOSITION- SKIN FOLD
FLEXIBILITY- SIT&REACH
MUSCULAR STRENGTH PUSH UPS, CURL UPS
MUSCULAR ENDURANCE-
LEG LIFTS
CARDIORESPIRATORY
ENDURANCE- STEP TEST

5. BENEFITS TO PHYSICAL HEALTH
NERVOUS SYSTEM
CIRCULATORY SYSTEM
RESPIRATORY
SYSTEM
METABOLISM
YOUR WEIGHT

6. BENEFITS TO MENTAL & EMOTIONAL HEALTH
REDUCE EMOTIONAL STRESS
HEALTHY OUTLET FOR TENSION AND ANGER
SENSE OF PRIDE AND ACCOMPLISHMENT
BOOSTS SELF - ESTEEM

7. BENEFITS TO SOCIAL HEALTH
ACTIVITY CAN HELP FORM FRIENDSHIPS
PEER GROUPS
SENSE OF PRIDE
"True friendship is like sound health; the value of it is seldom known until it be lost." - Charles Caleb Colton

8. SUBTRACT YOUR AGE FROM 220 TO FIND YOUR MAX HEART RATE (MAXHR)
TARGET HEART RATE
FIND YOUR RESTING HEART RATE (RHR)
SUBTRACT YOUR AGE FROM 220 TO FIND YOUR MAX HEART RATE (MAXHR)
SUBTRACT YOUR RHR FROM THE ANSWER TO #2
MULTIPLY ANSWER TO #3 TWICE FIRST BY .85 AND THEN BY .6

9. TARGET HEART RATE CONTINUED
5. ADD YOUR RHR TO THE RESULT OF STEP 4 FIRST TO THE ANSWER OF .85 AND THEN TO THE ANSWER OF .6
6. THE RESULTING TOTALS WILL GIVE YOU YOUR TARGET HEART RATE ZONE

10. THE ACTIVITY TRIANGLE REST OR INACTIVITY LEISURE ACTIVITY
FLEXIBILITY AND STRENGTH
AEROBIC EXERCISE
RECREATIONAL
LIFE STYLE PHYSICAL ACTIVITY

11. ACTIVITY SELECTION WHERE YOU LIVE YOUR RANGE OF INTERESTS
YOUR LEVEL OF HEALTH
TIME AND PLACE
PERSONAL SAFETY
PLANNING
CROSS TRAINING

12. EXERCISE PROGRAM BASICS
OVERLOAD
PROGRESSION
SPECIFICITY
WARM UP
WORK OUT
COOL DOWN

13. WARM UP-WORK OUT -COOL DOWN
WARM UP STRETCH/FLEX
WORK OUT
FRQUENCY- HOW OFTEN
INTENSITY – HOW HARD
TIME- HOW LONG
COOL DOWN- RETURN BODY TO PRE EXERCISE STATE