Fitness Review

How is a person who is physically fit described?


What are reasons people choose not to exercise?


Obesity, high blood pressure, high cholesterol, stress and tension, a person’s sex,
heredity, age, inactivity
What are benefits of exercising?


Lack of ability, past experiences (sports and fitness tests), heredity, media
What risk factors affect your health?


They are able to complete daily tasks without excessive fatigue, are able to handle
emergency situations, and have enough energy to pursue leisure activities
Improved appearance, improved self-control, improved health, more enjoyment out of
life, increased muscular strength/endurance, increased energy, improved physical
performance
What is the definition for physical fitness?

Determined by the condition of your heart and circulatory system, respiratory system,
muscular system, degree of flexibility and percentage of body fat.
Fitness
Components
Five components of Health-Related Fitness
Objectives

Content Objective: The students
will be able to differentiate between
the five health-related components
of fitness by defining them,
identifying exercises that can
enhance each component and
identifying a test for each
component that can be used to
determine current fitness level for
each component on a chart.

Language Objective: The students
will be able to create their own
definition from a provided definition
for each of the five components of
fitness on a chart.
Physical Activity Guidelines for Youth 6 - 17
*The following information comes from the 2008 President’s Council on Fitness,
Sports and Nutrition.
Facts:
Today America’s youth are less active than ever before
1.
Recommendations:
60 minutes of physical aerobic activity daily
1.
a.
Most of the 60 or more minutes a day should be at moderate to vigorous
intensity
b.
At least 3 days a week should be moderate to vigorous intensity aerobic
physical activity
c.
At least 3 days a week should include muscle and bone strengthening physical
activity
Physical Activity Guidelines for Americans 1864 Years Old

*The following information comes from the 2008 President’s Council on
Fitness, Sports and Nutrition.
Recommendations:
1.
30 minutes daily for adults
At least 2.5 hours a week of moderate intensity aerobic physical activity
a.
i.
b.
This type of activity needs to be done for at least 10 minutes at a time
Adults should also do strengthening activities such as push-ups, sit-ups and
light lifting of weights at least 2 days a week
What are Moderate and Vigorous Aerobic
Activities?

Talk with a person sitting near you – what are examples of moderate aerobic
activities?


Talk with a person sitting near you – what are examples of vigorous aerobic
activities?


Biking slowly, canoeing, ballroom dancing, gardening, arm cycling, walking briskly, and
water aerobics
Basketball, jumping rope, running hills, bicycling hills, soccer, swimming laps, and
martial arts
Talk with a person sitting near you – How can you identify if you are participating
in moderate activity as opposed to vigorous activity?

Moderate – you can talk while exercising, may be “glistening”, breathing slightly harder
than normal, heart rate is near the lower end of your target heart rate zone (will talk
about later in unit)

Vigorous – you cannot talk while exercising, lot of sweat, hard to breathe, feel slightly
uncomfortable, upper end of target heart rate zone
What are Muscle-Strengthening Activities

Come up with a general definition and some examples of musclestrengthening activities – talk with the person near you.

Strengthening activities work all major muscle groups


Major muscle groups include – legs, back, hips, chest, stomach, shoulders and
arms
Examples: Lifting weights push-ups, pull-ups, using resistance bands
What are Bone Strengthening Activities?

Activities that produce force on the bone to promote bone growth and
strength


This force is commonly produced through impact with the ground
Examples: Running, jumping rope, hopscotch, basketball and tennis
Health-Related Fitness Components

Health Related Fitness Components relate to how well the systems of your
body operate

This is related to your overall state of health

The health-related fitness components, if adequately developed, can contribute to
the prevention of disease and promotion of health


Reduced risk of developing heart disease, low back pain and obesity
**Physical Fitness is not just for Athletes it is for Everyone!
Five Components of Health-Related Fitness
1.
Cardiovascular Endurance (Fitness)
2.
Muscular Strength
3.
Muscular Endurance
4.
Flexibility
5.
Body Composition
Building Background

What is cardiovascular endurance
and how do you achieve it?

What is the difference between
muscular strength and muscular
endurance?

What does flexibility evaluate?

What is body composition and what
are some tests for determining it?
Cardiovascular Endurance
(A.K.A. Cardiorespiratory Fitness)

Definition: The ability of the heart,
blood, blood vessels and the
respiratory system to supply
oxygen and necessary fuel to the
muscle during exercise.

Aerobic exercises are the best type
because they force the body to use a
large amount of oxygen for a sustained
period of time (15-30 minutes)
Muscular Endurance

Definition: The ability of a muscle
or muscle group to repeat a
movement many times or to hold a
particular position for an extended
period of time.

Requires multiple reps of the same
exercise typically using a lower
weight or own body weight
Muscular Strength

Definition: The ability of a
muscle or muscle group to apply
a maximal force against a
resistance one time.

Typically go for the most amount of
weight that you can do only one
time
Flexibility

Definition: Describes the range
of movement possible at various
joints.

Flexibility is specific to each joint
and needs to be worked on as
frequently as muscular
endurance/strength and
cardiovascular endurance.
Body Composition

Definition: Is the ratio of fat to
muscle, bone and other tissues
that compose your body.

Extremely high or low amounts of
body fat can cause health
problems