Lesson
2
Do you have
trouble
running a
mile?
Fitness and You
Does your friend have a hard
time doing push-ups?
Every person’s level of physical fitness is different.
Lesson
2
Lesson Objectives
In this lesson, you will learn to:
• Describe the five areas of health-related fitness
• Improve each of the five areas of health-related fitness
Lesson
2
Elements of Fitness
Five Areas of Health-Related Fitness
To have total fitness, you need to take into account the five
areas of health-related fitness.
• Cardiorespiratory endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition
Lesson
2
Elements of Fitness
Improving Fitness Through Exercise
When you know your strengths and weaknesses, you can take
steps to improve your physical fitness through exercise.
Lesson
2
Elements of Fitness
Measuring Cardiorespiratory Endurance
Cardiovascular health depends on maintaining good
cardiorespiratory endurance. The three-minute step test can be
used to measure your cardiorespiratory endurance.
Lesson
2
Elements of Fitness
Cardiorespiratory Endurance—Step Test
The step test enables you to determine the rate at which your
heart beats following a period of physical activity.
Lesson
2
Elements of Fitness
Measuring Muscular Strength and Endurance
• You need muscular strength for activities that involve lifting,
pushing, or jumping, and muscular endurance to perform
such activities repeatedly.
• People with good muscular strength and endurance often
have better posture and fewer back problems.
Lesson
2
Elements of Fitness
Abdominal Muscle Strength and Endurance—Curl-Ups
Curl-ups are often used to measure abdominal strength.
Lesson
2
Elements of Fitness
Upper Body Strength and Endurance—Arm Hang
The arm hang is one test that is used to measure upper body
strength and endurance.
Lesson
2
Measuring Flexibility
Being flexible can:
• Increase your athletic performance.
• Help you feel more comfortable, and
reduce the risk of muscle strains and
other injuries.
Elements of Fitness
Lesson
2
Elements of Fitness
Body Flexibility—Sit-and-Reach
You can use the back saver sit-and-reach test, developed by the
Cooper Institute of Aerobics Research in Dallas, Texas, to assess
the flexibility of your lower back and the backs of your thighs.
Lesson
2
Measuring Body Composition
• The “pinch test” is a common
method of determining body
composition.
• A skinfold caliper is used to
measure the thickness of fat on
three to seven different parts of the
body.
• The average of the measurements
is then calculated to estimate the
total proportion of body fat.
Elements of Fitness
Lesson
2
Improving Your Fitness
Categories of Physical Activities
You can choose from many different physical activities and
exercises to improve your fitness level, but most fall into one
of two categories:
1. Aerobic exercise
Examples: Running, cycling, swimming, and dancing
2. Anaerobic exercise
Examples: Running a 100-meter dash and lifting weights
Lesson
2
Improving Your Fitness
Improving Cardiorespiratory Endurance
• When you do aerobic exercises, your heart rate increases and
your heart sends more oxygen to your muscles to use as
energy.
• Don’t force yourself to continue an aerobic activity if you
become exhausted.
• Before beginning a fitness program, consult a health care
professional.
Lesson
2
Improving Your Fitness
• Improving Muscular Strength and Endurance
• Anaerobic exercises such as resistance training help tone
muscles, improve muscular strength, and increase muscular
endurance.
Lesson
2
Improving Your Fitness
Improving Flexibility
When you have good flexibility, you can easily bend, turn, and
stretch your body.
Lesson
2
Improving Your Fitness
Improving and Maintaining Bone Strength
• The health behaviors you engage in relating to physical
activity
• and nutrition can affect the health of your skeletal system
now and later in life.
• Calcium found in dairy products and certain green vegetables
is essential for building strong bones.
• Resistance training and weight-bearing activities can also
help increase bone mass and strengthen your skeletal
system.
Lesson
2
Quick Review
Choose the appropriate option.
Q. Purposeful physical activity
that is planned, structured,
and repetitive and that
improves or maintains fitness
is _________.
1. exercise
2. flexibility
3. body composition
4. aerobic exercise
Lesson
A.
2
Quick Review - Answer
1. exercise
Purposeful physical activity that is planned, structured,
and repetitive and that improves or maintains fitness is
exercise.
Click Next to attempt another question.
Lesson
2
Quick Review
Q. Which of the following fitness activities is not
correctly?
1. Cardiorespiratory endurance: The ability of the heart, lungs,
and blood vessels to use and send fuel and oxygen to the
body’s tissues during long periods of moderate-to-vigorous
activity..
2. Muscular strength: The amount of force a muscle can exert.
3. Muscular endurance: The ability of the muscles to perform
physical tasks over a period of time without becoming
fatigued.
4. Neurolinguistic regeneration: the self-healing aspect of
molecular programming.
Lesson
A.
2
Quick Review - Answer
1. Cardiorespiratory endurance: The ability of the
heart, lungs, and blood vessels to use and send
fuel and oxygen to the body’s tissues during long
periods of moderate-to-vigorous activity.
Cardiorespiratory endurance, muscle strength, and
muscular endurance are all correctly described.
Neurolinguistic regeneration is not.
Click Next to attempt another question.
Lesson
2
Quick Review
Choose the appropriate option.
Q. To maintain a healthy body
composition, one need not be
concerned with a nutritious,
balanced diet and physical
fitness.
True
False
Lesson
A.
2
Quick Review - Answer
False. To maintain a healthy body composition, one
should eat a nutritious, balanced diet and maintain
physical fitness.
Lesson
2
End of Lesson 2
Click Home to view the Main Menu.
Lesson
Quick Review - Answer
2
A. Correct! exercise is a condition characterized by a
decrease in bone density.
Click Next to attempt another question.
Lesson
2
Quick Review - Answer
You have answered the question incorrectly. Go back to try
again, or click Next to view the correct answer.
Lesson
Elements of Fitness
2
Five Areas of Health-Related Fitness
To have total fitness, you need to take into account the five
areas of health-related fitness.
• Cardiorespiratory endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition
Cardiorespiratory
endurance is 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 activity.
Lesson
Elements of Fitness
2
Five Areas of Health-Related Fitness
To have total fitness, you need to take into account the five
areas of health-related fitness.
• Cardiorespiratory endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition
Muscular
strength is the
amount of force a
muscle can exert.
Lesson
Elements of Fitness
2
Five Areas of Health-Related Fitness
To have total fitness, you need to take into account the five
areas of health-related fitness.
• Cardiorespiratory endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition
Muscular endurance
is the ability of the
muscles to perform
physical tasks over a
period of time without
becoming fatigued.
Lesson
2
Elements of Fitness
Five Areas of Health-Related Fitness
To have total fitness, you need to take into account the five
areas of health-related fitness.
• Cardiorespiratory endurance
• Muscular strength
• Muscular endurance
Flexibility is
• Flexibility
the ability to move
a body part
• Body composition
through a full
range of motion.
Lesson
Elements of Fitness
2
Five Areas of Health-Related Fitness
To have total fitness, you need to take into account the five
areas of health-related fitness.
• Cardiorespiratory endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition
Body composition is
the ratio of body fat to
lean body tissue,
including muscle, bone,
water, and connective
tissue such as ligaments,
cartilage, and tendons.
Lesson
Elements of Fitness
2
Improving Fitness Through Exercise
When you know your strengths and weaknesses, you can take
steps to improve your physical fitness through exercise.
Exercise is purposeful
physical activity that is
planned, structured, and
repetitive and that
improves or maintains
personal fitness.
Lesson
2
Improving Your Fitness
Categories of Physical Activities
You can choose from many different physical activities and
exercises to improve your fitness level, but most fall into one
of two categories:
Aerobic exercise is
1. Aerobic exercise
any activity that uses large
Examples: Running, cycling,muscle
swimming,
andisdancing
groups,
rhythmic
in nature, and can be
2. Anaerobic exercise
maintained continuously
Examples: Running a 100-meter
lifting weights
for at dash
least and
10 minutes
three times a day or for 20
to 30 minutes at one time.
Lesson
2
Improving Your Fitness
Categories of Physical Activities
You can choose from many different physical activities and
exercises to improve your fitness level, but most fall into one
of two categories:
1. Aerobic exercise
Anaerobic exercise
Examples: Running, cycling,
swimming,
and
dancing
involves
intense
short
bursts of activity in which
2. Anaerobic exercise
the muscles work so hard
Examples: Running a 100-meter dash and lifting weights
that they produce energy
without using oxygen.
Lesson
2
Quick Review - Answer
A. Correct! Cardiorespiratory endurance, muscle
strength, and muscular endurance are all correctly
described. Neurolinguistic regeneration is not.
Click Next to attempt another question.
Lesson
2
Quick Review - Answer
You have answered the question incorrectly. Go back to try
again, or click Next to view the correct answer.
Lesson
2
Quick Review - Answer
A. Correct! To maintain a healthy body composition, one
should eat a nutritious, balanced diet and maintain
physical fitness.
Lesson
2
Quick Review - Answer
You have answered the question incorrectly. Go back to try
again, or click Next to view the correct answer.