Transcript Components of Health

Health
Unit 2
Physical Fitness
Measure of a
person’s ability to
perform physical
activities requiring:
Endurance
Strength
Flexibility

Skill-Related
Fitness

Health-Related
Fitness
Agility
Balance
Coordination
Reaction time
Speed
Speed: Amount of distance travelled in one direction in comparison to
time
•Running a certain distance in fastest time possible -- 100 M Dash
Balance: Ability to maintain equilibrium
•Measurement – Balance board/ Stork stand
Coordination: Putting relevant motor programs in correct order
•Measurement – Hand-wall toss, soccer
Agility: Ability to move and change direction quickly
•Measurement – Shuttle Cone Drill
Reaction Time: Time between stimulus-response
•Measurement – Reaction time test
1.
2.
3.
4.
5.
Muscular strength
Muscular endurance
Cardiovascular endurance
Flexibility
Body composition

The ability of a muscle or muscle group to exert
a maximum force against a resistance ONE
TIME through the full range of motion. Range
of motion (ROM) is the degrees through which
a joint can move.



1 RM-one repetition maximum.
Bench press
Squat

The ability of a muscle or muscle group to exert
a sub-maximal force REPEATEDLY over a
period of time.


To improve strength, lift heavier weights than
you are used to.
To improve muscle endurance, lift more times,
not more weight.

The ability to perform large muscle moderate
to high intensity exercise for PROLONGED
PERIODS keeping your heart rate in the heart
rate target zone:
220
- age
x 70% to 85%
The target heart rate zone for a 17 year old is
142-173 beats per minute.

Is the ability to move a joint through its
complete range of motion (ROM).

Is the amount of lean body
mass (bone, muscle, organs
and body fluids) compared
with the amount of body fat.
ADULT MALE
15%-18%
ADULT FEMALE
22%-25%
BMI = Body Mass Index
It is an indirect measure of body composition
based on height and weight.




A. Multiply your
weight in pounds by
.45 to get kilograms
B. Convert your
height in inches and
multiply this number
by .0254
C. Multiply your
height number by
itself
D. Divide this into
your weight in
kilograms
A man weighing 175 pounds
and standing 5’9” tall
A. 175 x .45= 78.75
B. 5’9” = 69”
69” x .0254= 1.7526
C. 1.7526
x 1.7526
3.0716
D. 78.75/ 3.0716 = 25.64 BMI
(Body Mass Index)



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
Range
19 and below
19 to 24.9
25 to 26.9
27 to 28.9
29 and above
lowest risk for premature death
20% higher
30% higher
60% higher
100% higher
1.
2.
3.
4.
5.
6.
How does where you live affect what type
of fitness plan you might choose?
Interests
Level of health
When and where?
What are some safety measures you should
consider while planning a fitness program
What is your main area of fitness you want
to improve?

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
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The workout needs to follow the guidelines set
by the FITT formula
What do you think FITT is and what do each of
the letters represent?
Frequency
Intensity
Time
Type
How often you will exercise?
After any form of exercise is performed your body
completes a process of rebuilding and repairing.
Determining the frequency of exercise is important in
order to find a balance that provides just enough stress
for the body to adapt and
also allows enough rest time for healing. (Principle of
Reversibility and Adaptation)
Maintain your heart rate in the Target Heart Rate Zone
Target Heart Rate Zone is determined by your fitness level and your
age.
Low fitness individuals will attain results training at 50% to
70% of their maximum heart rate as their Target Heart Rate
Zone.
Higher fitness individuals will train at 70% to 85% of their
maximum heart rate as their Target Heart Rate Zone.
220 - 40 = 180 beats per minute (Maximum Heart Rate) A Low
Fitness Person’s target heart rate would be 90 to 126. They
should keep their heart rate between 90 and 126 beats per minute
for the required time of the exercise. A Higher Fitness Person’s
target heart rate would be 126 to 162. They should keep their heart
rate between 126 to 162 beats per minute for the required time of the
exercise. Is the only way to measure intensity in a workout?
What type of exercise will you be
doing?
Will an exercise session be primarily
cardiovascular, resistance training or a
combination of both?
How long will each individual session
last?
This will vary based on two other
factors – what are they?
intensity and type
How does target heart rate factor into
this area?



Overload
Progression
Specificity
States that a body system must perform
at a level beyond normal in order to
adapt and improve physiological
function and fitness.
A gradual increase in the level of exercise that
is manipulated by increasing frequency,
intensity, or time, or a combination of all three
components.
Should all three areas mentioned above be
changed or increased at the same time? Can
you increase two areas at the same time?
Particular exercises and activities improve
particular areas of health-related fitness.
Think of three examples and write them
down in your notes.

Adaptation


Principle of Reversibility


body adapts to exercise level.
use/disuse-use it or lose it-2weeks
Principle of Overuse

overdo causing chronic injuries or undue fatigue
Reduces Risk of Heart Disease
Stronger Bones &
Muscles
Reduces
Stress
Helps Maintain Healthy Body Weight