1. Physical Activity and Fitness

2. Five Components of Fitness CCCCardio-respiratory Endurance MMMMuscular Strength MMMMuscular Endurance FFFFlexibility BBBBody Composition

3. Cardio-respiratory Endurance  The ability to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity.

4. Cardio-respiratory Endurance  Heart = cardio  Respiratory = lungs  Endurance = how long you can continue to do something

5. Muscular Strength  The amount of force a muscle can produce with a single maximum effort.

6. Muscular Strength  Weight lifting  Other weight bearing activities  The 1-Repetition Maximum Test

7. Muscular Endurance  The ability to sustain a given level of muscle tension, or to hold a muscle contraction for a long period of time or to contract a muscle over and over again.

8. Muscular Endurance ppppull-up test 1111-minute abdominal curl test.

9. Karl Malone

10. Flexibility  The ability to move the joints through their full range of motion.

11. Flexibility  Inactivity causes the joints stiffness  can lead to back, shoulder, or neck pain.  a. The Shoulder Reach Test  b. The Trunk Flexion Test

12. Body Composition  The proportion of fat and fat-free mass (muscle, bone, and water) in the body.

13. Optimal Body Composition and Testing  high-proportion of fat-free mass  low level of body fat.  BMI  Waist-to-hip ratio  Skinfold measures

14. Determine BMI  Step 1: Multiply your weight in pounds by 703.  Step 2: Multiply your height in inches times itself  Step 3: Divide the answer in Step 1 by the answer in Step 2  Step 4: Refer to the chart below to determine if you body composition puts you at risk.

15. Waist to Hip Ratio  Using a tape measure, measure your waist below your rib-cage but above your belly button.  Then measure your hips - the widest part of your bum.  Finally, divide your waist measurement by your hip measurement.

16. Waist to Hip Ratio Chart MaleFemaleHealth Risk Based Solely on WHR 0.95 or below0.80 or belowLow Risk 0.96 to 1.00.81 to 0.85Moderate Risk 1.0+0.85+High Risk

17. BMI BMI CategoryHealth Risk Under 25Minimal 26-27Low 28-30Moderate 31-34High 35-39Very High 40 and higherExtremely High

18. Finding Target Heart Rate  (220) - (your age) = Max HR (Max HR) - (resting heart rate) = HRR (HRR) x (60% to 80%) = training range % (training range %) + (resting heart rate) = (your target training zone)

19. 220 - 13 = 207 (Max HR) 207 - 70 = 137 (HRR) 137 x.6 = 82 (60% training percentage) 137 x.8 = 110 (80% training percentage) 82 + 70 = 152 (target training zone, in beats per minute) 110 + 70 = 180 (target training zone, in beats per minute)