1. Improving Your Fitness
Lesson 2
Improving Your Fitness

2. Elements of Fitness Cardiorespiratory Endurance Muscular Strength
Muscular Endurance
Flexibility
Body Composition

3. Evaluating Your Fitness
Measuring Cardiorespiartory Endurance-evaluate by doing a 3 minute step test.
Step up w/ right foot and then bring up left foot then down right, then left.
Cont. for 3 min and maintain a steady pace of 24 steps per min.
Take pulse after 3 min. Count number of heartbeats you feel in 15 seconds then multiply that number by 4 to determine your pulse rate.

4. Measuring Muscular Strength and Endurance
Different muscle groups require different exercises.
Exercises that test strength and endurance of abdominal muscles and upper body strength:
Partial Curl-Ups
Right-angle Push-ups

5. Measuring Flexibility
Sit-and-reach test measures the flexibility of your lower back and hamstring muscles.

6. Getting Fit
Exercise and other activities can fit into 2 categories: aerobic and anaerobic
Aerobic Exercise-rhythmic activities that use large muscle groups for an extended period of time.
Raises heart rate and body’s use of oxygen
Examples: jogging, swimming, riding a bike
Anaerobic Exercise-intense, short bursts of activities in which the muscles work so hard that they produce energy without using oxygen
Examples: Sprinting and lifting weights

7. Improving Cardiorespiratory Endurance
Aerobic exercise improves cardiorespiratory endurance, increases heart rate and pumps more blood throughout your body.
Heart and lungs eventually adapt to the demands made by aerobic activity by working more efficiently
Reduces risk of cardiovascular disease, helps manage weight and lower risk of type 2 diabetes, certain cancers and other diseases associated with being overweight.

8. Improving Muscular Strength and Endurance
Anaerobic exercises improves muscular strength and endurance. The more the muscles work, the stronger they become.
Exercises that strengthen the muscles are known as resistance or strength training.
Examples: free weights, exercise machines or your own body weight
3 ways to improve resistance to work your muscles:
Isometric exercises
Isotonic exercises
Isokinetic exercises

9. Improving Flexibility
Stretching exercises improves flexibility, circulation, posture and coordination and eases stress.
Reduces risk of injury during activity
Stretch slowly and if it causes pain, you stretched too far

10. Exercise and Bone Strength
Helps increase bone density and lowers risk of osteoporosis.
Weight-bearing exercises work with gravity and are good for strengthening bones
examples: walking, aerobics and dancing