1. 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

2. 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

3. 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

4. Methods to Determine BF% (Cont) ___Bioelectrical Impedence_(BEI) ___Bioelectrical Impedence_(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

5. Methods to Determine BF% (Cont) Skin Fold Calipers__________ Skin Fold 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

6. 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

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

8. Types of Stretching (Cont) __Static________ - stretching a muscle to its farthest point and then maintaining or holding that position __Static________ - 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

9. 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

10. 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

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

12. 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) __Breathe Out______________Breathe Out____________ 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) ___Breath In________Breath In_____

13. 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

14. Repetition (Rep) Ranges 8-12 mixed strength and endurance 15+ endurance

15. 5 Principles of Training Individual Response Individual Response _Overload______ _Overload______ Adaptation Adaptation _Specificity___ _Specificity___ Reversibility Reversibility

16. Factors Influencing Individual Response Heredity/Genetics Heredity/Genetics Maturity (Physical/Emotional) Maturity (Physical/Emotional) _Nutrition________________ _Nutrition________________ Sleep/Rest/Recovery Sleep/Rest/Recovery __Motivation_______________ __Motivation_______________

17. 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

18. Two Types of Activity _Aerobic____- activity that requires oxygen (prolonged) _Aerobic____- activity that requires oxygen (prolonged) Ex.:Ex.: _Anaerobic__- activity that does not require oxygen (short duration) _Anaerobic__- activity that does not require oxygen (short duration) Ex.:Ex.:

19. How Cardiorespiratory Endurance is Measured VO2 max – greatest rate of oxygen uptake; measured in ml/kg/min VO2 max – greatest rate of oxygen uptake; measured in ml/kg/min

20. Places to Take Pulse ___Carotid________(neck) ___Carotid________(neck) ___Radial_________ (wrist) ___Radial_________ (wrist)

21. 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

22. 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