2.  By the end of this lesson you will be able to: › Identify & describe the 5 areas of health-related fitness. › Examine the relationship among body composition, diet, & fitness. › Understand how to improve each of the 5 areas of health-related fitness. › Examine the effects of fitness on body systems.

3.  Cardiorespiratory Endurance – the ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate to vigorous physical activity.

4.  Muscular Strength – the amount of force a muscle can exert.  Muscular Endurance – the ability of the muscle to perform physical tasks over a period of time without becoming fatigued.

5.  Flexibility - the ability to move a body part through a full range of motion.  Body Composition – the ratio of body fat to lean body tissue.

6.  Exercise – purposeful physical activity that is planned, structured, and repetitive and that improves or maintains personal fitness.

7.  Cardiovascular disease is the leading cause of death in the United States.  Keeping your cardiovascular system healthy is the most effective way of reducing your risk of developing this life- threatening disease.  See pg 81- step test

8.  Having good muscular strength & endurance gives you the necessary power to carry out your daily tasks without becoming fatigued.  See pg 82- tests

9.  Males should have 25% or less body fat.  Females should have 30% or less body fat.  Carrying too much weight can lead to cardiovascular problems and places added stress on the skeletal system.  Body composition is measured by skinfold caliper or by hydrostatic weighting.

10.  Aerobic Exercise – any activity that uses large muscle groups, is rhythmic in nature, and can be maintained continuously for a least 20-30 minutes.  Examples: running, cycling, swimming, and dancing.

11.  Finding your target heart range:

12.  When you do aerobic exercises, your HR increases & your heart sends more oxygen to your muscles to use as energy.  This strengthens the heart muscle, allowing it to pump blood more efficiently.

13.  Anaerobic Exercise – involves intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen. Improves muscle strength and endurance. › Examples: Running 100 meter dash, lifting weights.

14.  The more work muscles do, the stronger they become.  Apply the 3 types of resistance training exercises for improvement

15.  Isometric –(static) Improve muscular strength with little or no movement.  Isotonic – Combines muscle contraction and repeated movements.  Isokinetic – Movement through an entire range of motion at a controlled rate of speed and resistance.

16.  When you have good flexibility, you can bend, turn, and stretch your body.  Regular gentle stretching will help increase joint flexibility.

17.  Resistance training and weight-bearing aerobic activities that force you to work against gravity, such as walking and climbing stairs can help increase bone mass and strengthen your skeletal system.  During your late twenties or early thirties, bone mass will start to decline.