Fitness Classroom Activities
Physical Education
Health Related Fitness
• Body composition- a ratio of body fat relative to
other body tissues
• Cardiovascular Endurance- a measure of the hearts
ability to efficiently deliver oxygen through the blood
to the other muscles in order to maintain vigorous
exercise
• Flexibility- the ability to use one’s joints fully in order
to prevent muscle injury
• Muscular Endurance- the ability of muscles to
exercise many times without getting tired
• Muscular Strength- the amount of force put forth by
a muscle or muscle group.
Skill Related Fitness
• Agility- the ability to change directions quickly
• Balance- the ability to remain upright while standing still
or moving
• Coordination- Coordination is the ability to use the
body parts and senses together to produce smooth
efficient movements.
• Power- the ability to do strength performances quickly
• Reaction time- the amount of time it takes to get
moving
• Speed- the ability to perform a specific movement or
cover a distance in a short period of time.
Examples of health related
components of fitness
• Cardiorespiratory endurance-jogging,
swimming, cycling, roller blading
• Flexibility-stretching
• Muscular strength- Max bench press, one
squat, 1leg press.
• Muscular endurance- the most amount of sit –
ups in one minute, performing lifting weights
for a period of time.
Body composition
• BMI, body fat skinfold test, Hydrostatic
Weighing
•
Examples of skill related components
of fitness
• Speed- sprinting in races, when playing golf,
the speed of your arms and upper body in
creating the swing are vital in driving the ball
over a long distance.
Balance
• Gymnastics, ballet, and also contact sports
where having good balance may prevent you
being tackled to the floor!
• Agility- shuttle run, dodging tackles, moving in
tennis/badminton
Coordination
• hand-eye coordination in racket sports and
the co-ordination to use the opposite arm and
leg when sprinting
Power
• a sprint start, a shot-put or javelin throw, longjump, or broad jump/vertical jump
Reaction time
• responding to the gun at the start of a race,
but also a goalkeeper saving a penalty, a
badminton player reacting to a smash shot, or
swing a baseball bat to hit the ball.
The F.I.T.T Formula
• Frequency- How often-Three to Five times per
week.
• Intensity-How hard are you working- 60 % to
85% of maximal heart rate ( moderate to
vigorous)
• Time- length of activity-at least 20 to 30
minutes per exercise session
• Type-(of activity) Aerobic activities such as
jogging, bicycling, swimming, or walking
Target Heart rate
Are you slacking off or working too hard? Learn out to estimate your target
heart rate zone and start getting the most out of your workouts.
• Step 1: To find your maximal heart rate (MHR), subtract your
age (say your 30) from 220. 220-30=190
• Step 2: Subtract your resting hear rate (ex. 70) from your MHR
190-70=120
• Step 3: To find your target heart zone, multiply the number
you arrived at in step 2 by 60%( for the low end) and by
85%(for the high end). Then add your resting heart rate back
in.
120 X .60 = 72; 72+70=142
120 X .85 = 102 ; 102 + 70=172
142 and 172 are the low/high ends of your zone.
Contrasting muscular strength and
muscular endurance activities:
Muscular Strength Activity
• Throwing one pitch
• 50 yard dash
• Picking up a backpack full of
books
• Picking up a baby
• Shooting one free throw
Practicing free throws for an
hour
Muscular Endurance Activity
• Pitching nine innings
• Mile run
• Carrying backpack all day
long
• Carrying a baby around all
day
• Practicing free throws for an
hour
Health/skill related components of
fitness worksheet
Health related
1. Flexibility
2. Muscular strength
3. Muscular endurance
4. Cardiorespiratory
endurance
5. Body composition
Skill related
1. Speed
2. Balance
3. Coordination
4. Agility
5. Power
6. Reaction time
Complete
• Name : __________________________
Components of Fitness
• Directions: List one way to improve the following components of
fitness. Each component of fitness should have one way to improve
that component.
• 1. Flexibility: (Sit and Reach)
Your Score: ___________
Activity:
_________________________________________________
• _________________________________________________
How Many or How long?
_________________________________________________
• 2. Muscular Endurance: (curl-ups)
Your Score: ___________
Activity:
________________________________________
_________
• ________________________________________
_________
How Many or How long?
________________________________________
• 3. Cardio Respiratory Endurance: (600 M Run)
Your Score: ___________
Activity:
_________________________________________________
• _________________________________________________
• How Many or How long?
_________________________________________________
• 4. Muscular Strength: (push-ups)
Your Score: ___________
Activity:
_________________________________________________
How many or how long?________________________________
• 5. Agility: (shuttle run)
Your Score: ___________
Activity:
_________________________________________________
• _________________________________________________
How Many or How long?
•
•
•
•
_________________________________________________
6. Muscular endurance:(Step ups)
Your Score:____________
Activity:____________________________________________
How many or how long?________________________________
Don’t forget your name and class
period-Turn in when you’re done
• 7. Body Composition:
Activity:
________________________________________
_________
• ________________________________________
_________
How Many or How long?
________________________________________
___