1. Do Now 1. Name the 5 Physical Fitness Tests you did in the fall. 1. Name the 5 Physical Fitness Tests you did in the fall. 2. What did these tests measure? (More than 1 answer) 2. What did these tests measure? (More than 1 answer)

2. 5 Components of Fitness

3. Cardiorespiratory Endurance Cardiorespiratory endurance is the ability of the heart, lungs, and circulatory system to deliver enough fuel and oxygen to the body’s cells Cardiorespiratory endurance is the ability of the heart, lungs, and circulatory system to deliver enough fuel and oxygen to the body’s cells It is the most important component of health-related fitness It is the most important component of health-related fitness

4. Two Types of Activity Aerobic- activity that requires oxygen (prolonged) Aerobic- activity that requires oxygen (prolonged) Anaerobic- activity that does not require oxygen (short duration) Anaerobic- activity that does not require oxygen (short duration)

5. Heart Rate Heart Rate- beats/min Heart Rate- beats/min Resting Heart Rate- HR at rest Resting Heart Rate- HR at rest Maximum Heart Rate (HR max )- peak HR (estimate) Maximum Heart Rate (HR max )- peak HR (estimate)

6. Places to Take Pulse Carotid artery (neck) Carotid artery (neck) Radial artery (wrist) Radial artery (wrist)

7. Target Heart Rate Finding your target heart rate: Finding your target heart rate: 1. 220 (MHR)- your age 1. 220 (MHR)- your age 2. Subtract your RHR 2. Subtract your RHR 3. Multiply by 60% (if you’re just starting out) 3. Multiply by 60% (if you’re just starting out) 4. Add back in your RHR 4. Add back in your RHR

8. Example of THR (15 yr old) 1. 220-15 (age)= 205 bpm 1. 220-15 (age)= 205 bpm 2. 205-70 (average RHR)= 135 bpm 2. 205-70 (average RHR)= 135 bpm 3. 135 x.6 (60%)= 81 bpm 3. 135 x.6 (60%)= 81 bpm 4. 81+ 70 (average RHR)= 151 4. 81+ 70 (average RHR)= 151 Round off to 150 bpm

9. Muscular Strength Muscular strength is the amount of force a muscle can produce with a single maximum effort Muscular strength is the amount of force a muscle can produce with a single maximum effort It is important for good posture and injury prevention It is important for good posture and injury prevention

10. Muscular Endurance Muscular endurance is the ability to sustain a given level of muscle tension, that is, to hold a muscle contraction for a long period of time or to contract a muscle over and over again Muscular endurance is the ability to sustain a given level of muscle tension, that is, to hold a muscle contraction for a long period of time or to contract a muscle over and over again It is important for good posture and injury prevention It is important for good posture and injury prevention

11. Strength vs. Endurance Muscular strength- the amount of force a muscle can produce with a single maximum effort Muscular strength- the amount of force a muscle can produce with a single maximum effort Muscular endurance- the ability to contract a muscle over and over again Muscular endurance- the ability to contract a muscle over and over again

12. Flexibility Flexibility is the ability to move the joints through their full range of motion Flexibility is the ability to move the joints through their full range of motion It is also important for good posture and injury prevention It is also important for good posture and injury prevention

13. Body Composition Body composition refers to the relative amounts of lean body mass (muscle, bone, water, organs, etc) and fat in the body Body composition refers to the relative amounts of lean body mass (muscle, bone, water, organs, etc) and fat in the body It is the most accurate means of determining risk for disease It is the most accurate means of determining risk for disease

14. Where We’ve Come Weight Categories Weight Categories Height/Weight Charts Height/Weight Charts Height/Weight/Frame Charts Height/Weight/Frame Charts Body Mass Index (BMI) Body Mass Index (BMI) Body Composition Body Composition

15. Methods to Determine BF% Hydrostatic Weighing Hydrostatic Weighing Based on the assumption that fat floats while lean tissue sinksBased on the assumption that fat floats while lean tissue sinks BF% is determined by comparing underwater weight with normal body weight out of waterBF% is determined by comparing underwater weight with normal body weight out of water Most accurate, but not very practical; expensive and requires experienced techniciansMost accurate, but not very practical; expensive and requires experienced technicians

16. Methods to Determine BF% (Cont) Bioelectrical Impedance (BEI) Bioelectrical Impedance (BEI) Measures the body’s resistance to an electric currentMeasures the body’s resistance to an electric current Much more practical than hydrostatic weighing (inexpensive, no third person needed), but not as accurateMuch more practical than hydrostatic weighing (inexpensive, no third person needed), but not as accurate Problems in accuracy generally arise due to changes in total body waterProblems in accuracy generally arise due to changes in total body water

17. Methods to Determine BF% (Cont) Skinfold Calipers Skinfold Calipers Obtains body fat by measuring the thickness of folds of skin at specific sites on the bodyObtains body fat by measuring the thickness of folds of skin at specific sites on the body Two common tests: 3-site; 7-siteTwo common tests: 3-site; 7-site Decently accurate and equally practicalDecently accurate and equally practical

18. Flexibility Flexibility is the ability to move the joints through their full range of motion Flexibility is the ability to move the joints through their full range of motion It is important for good posture and injury prevention It is important for good posture and injury prevention

19. Types of Stretching Ballistic Stretching- use of momentum to force the body beyond its normal range of motion (bouncy, jerky movements) Ballistic Stretching- use of momentum to force the body beyond its normal range of motion (bouncy, jerky movements) Dynamic Stretching- slow, controlled movements to gradually increase range of motion Dynamic Stretching- slow, controlled movements to gradually increase range of motion

20. Types of Stretching (Cont) Static Stretching- stretching a muscle to its farthest point and then maintaining or holding that position Static Stretching- stretching a muscle to its farthest point and then maintaining or holding that position Isometric Stretching- contracting a muscle in a stretched position Isometric Stretching- contracting a muscle in a stretched position

21. Types of Stretching (Cont) Proprioceptive Neuromuscular Facilitation (PNF) Proprioceptive Neuromuscular Facilitation (PNF) Stretching done with a partner in a contract-relax fashionStretching done with a partner in a contract-relax fashion Mix of isometric and static stretching techniquesMix of isometric and static stretching techniques Most effective way to increase flexibilityMost effective way to increase flexibility

22. Two Types of Muscle Contractions Isotonic- a muscular contraction in which movement occurs Isotonic- a muscular contraction in which movement occurs Isometric- a muscular contraction in which no movement occurs Isometric- a muscular contraction in which no movement occurs

23. Two Phases of an Isotonic Contraction Concentric phase- phase in which the muscle shortens (also known as the “lifting” phase) Concentric phase- phase in which the muscle shortens (also known as the “lifting” phase) Eccentric phase- phase in which the muscle lengthens (also known as the “lowering” phase) Eccentric phase- phase in which the muscle lengthens (also known as the “lowering” phase)

24. Muscular Hypertrophy vs. Atrophy Hypertrophy- increase in the size of individual muscle fibers in response to training Hypertrophy- increase in the size of individual muscle fibers in response to training Atrophy- decrease in the size of individual muscle fibers in response to a lack of training, poor diet, sickness, etc Atrophy- decrease in the size of individual muscle fibers in response to a lack of training, poor diet, sickness, etc

25. Factors Influencing Individual Response Heredity/Genetics Heredity/Genetics Maturity (Physical/Emotional) Maturity (Physical/Emotional) Nutrition Nutrition Sleep/Rest/Recovery Sleep/Rest/Recovery Motivation Motivation Level Level

26. Developing a Cardiorespiratory Fitness Program F.I.T Principle F.I.T Principle Frequency- 3-5 days per weekFrequency- 3-5 days per week Intensity- 60-90% of HR maxIntensity- 60-90% of HR max Time- 20-60 minsTime- 20-60 mins

27. High Intensity Interval Training (HIIT) Repeated alternating of higher intensity periods of maximal effort with lower intensity periods of active recovery Repeated alternating of higher intensity periods of maximal effort with lower intensity periods of active recovery The most effective way to increase cardiorespiratory endurance The most effective way to increase cardiorespiratory endurance