Transcript Physical Fitness - Northern Burlington County High School

Physical Fitness
Aspects of Wellness
 What
are the 5 Components of Physical
Fitness?
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Cardiorespiratory Endurance
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Muscular Strength
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Muscular Endurance
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Flexibility

Body Composition
Components of Fitness
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Cardiorespiratory Endurance:
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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
Cardiorespiratory endurance is needed to maintain
cardiovascular health
Measuring Cardiorespiratory Endurance:
• Three-minute Step Test – determines the rate at which your heart
beats following a period of physical activity
Improving Cardiorespiratory Fitness

Aerobic:
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Any activity that uses large muscle groups, is rhythmic in
nature, and can be maintained continuously for at least 10
minutes 3 times a day or for 20 to 30 minutes at one
time
Examples of Aerobic Activities:
• Running, cycling, dancing, swimming
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Anaerobic:
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Intense short bursts of activity in which the muscles work
so hard that they produce energy without using oxygen
Examples of Anaerobic Activities:
• Running 100-meter dash, lifting weights
Cardiorespiratory Endurance
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Resting Heart Rate
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When is the best time to
take it?
Where do you take it?
What is the average resting
heart rate for
males/females?
Target Heart Rate
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What is the purpose of
achieving a Target Heart
Rate?
How do you calculate your
target heart rate?
Components of Fitness
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Muscular Strength:
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The amount of force a muscle can exert
Muscular Endurance:
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The ability of the muscles to perform
physical tasks over a period of time
without becoming fatigued
Muscular strength is needed for activities
that involve lifting, pushing, or jumping
and muscular endurance to perform such
activities repeatedly
Give you power to perform daily activities
without being fatigued; give you better
posture and fewer back problems
Components of Fitness
 Measuring
Muscular Strength and
Endurance
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Abdominal muscle strength and endurance:
Curl-ups
• How might abdominal strength improve your posture?
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Upper body strength and endurance: Arm Hang
• What are the benefits of having good upper body
strength and endurance?
Muscular Strength and Endurance
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Ways to Improve:
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Resistance Exercise
• Tone muscles, improve muscular strength, increase muscular endurance
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Types of Resistance Training Exercise:
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Isotonic – An activity that uses muscle tension to improve muscular
strength with little or no movement of the body part
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Isometric – An activity that combines muscle contraction and
repeated movement
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Example: pushing against a wall or any immovable object
Example: Calisthenics, push-ups, pull-ups, sit-ups, using a rowing machine
Isokinetic – An activity in which a resistance is moved through an
entire range of motion at a controlled rate of speed
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Example: using a stationary bike or treadmill designed to control resistance
and speed
Components of Fitness
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Flexibility:
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The ability to move a body part
through a full range of motion
Benefits of Flexibility:
• Increase your athletic performance
• Help you feel more comfortable
• Reduce the risk of muscle strains and
other injuries
• Prevent lower back problems
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Measuring Flexibility:
• Sit-and-Reach Test
Ways to Improve Flexibility
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Dynamic Stretching
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Involves moving parts of your body and gradually increasing reach, speed of
movement, or both
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Consists of controlled leg and arm swings that take you (gently) to the limits of your
range of motion
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No bounces or "jerky" movements
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Static Stretching
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You stretch to the farthest point and hold the stretch
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Examples: butterflies, toe touch, hurdler stretch
http://www.youtube.com/watch?v=iEXIliCuNQw
PNF (proprioceptive neuromuscular facilitation)
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A technique of combining passive stretching and isometric (resistance) stretching in
order to achieve maximum static flexibility
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Examples: slow, controlled leg swings, arm swings, or torso twists
http://www.youtube.com/watch?v=DkCZym9CT54
Examples: partner stretching
Ballistic
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Uses the momentum of a moving body or a limb in an attempt to force it beyond its
normal range of motion
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This is stretching, or "warming up", by bouncing into (or out of) a stretched position
(e.g. bouncing down repeatedly to touch your toes.)
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Examples: high knees, bounding, grapevine
Components of Fitness
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Body Composition:
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The ratio of body fat to lean body tissue,
including muscle, bone, water, and connective
tissue such as ligaments, cartilage, and tendons.
Body composition: how much of your body is
composed of fat vs. everything else
• Percentages over the following put you at risk:
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Males: 25%
Females: 30%
Being physically active and eating a balanced
diet can help you avoid health problems with
being overweight
Measuring Body Composition:
• “Pinch Test” with a skinfold caliper (measures the
thickness of fat beneath a fold of skin)
How to Get Started
 FITT
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Formula
Include each of these elements in your workout
Frequency
• How often do you do the activity each week
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Intensity
• How hard you work at the activity per session
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Time (duration)
• How much time do you devote to a session
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Type
• Which activities you select
Do Now:
 Pg
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91 in the textbook:
In your own words, explain the meaning of
each element of the FITT formula
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Frequency
Intensity
Time
Type