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Do Now. 1. Name the 5 Physical Fitness Tests you did in the fall. 2. What did these tests measure? (More than 1 answer). 5 Components of Fitness. Cardiorespiratory Endurance.

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Do now

Do Now

  • 1. Name the 5 Physical Fitness Tests you did in the fall.

  • 2. What did these tests measure? (More than 1 answer)


5 components of fitness

5 Components of Fitness


Cardiorespiratory endurance

Cardiorespiratory Endurance

  • Cardiorespiratory endurance is the ability of the heart, lungs, and circulatory system to deliver enough fuel and oxygen to the body’s cells

  • It is the most important component of health-related fitness


Two types of activity

Two Types of Activity

  • Aerobic- activity that requires oxygen (prolonged)

  • Anaerobic- activity that does not require oxygen (short duration)


Heart rate

Heart Rate

  • Heart Rate- beats/min

  • Resting Heart Rate- HR at rest

  • Maximum Heart Rate (HRmax)- peak HR (estimate)


Places to take pulse

Places to Take Pulse

  • Carotid artery (neck)

  • Radial artery (wrist)


Target heart rate

Target Heart Rate

  • Finding your target heart rate:

  • 1. 220 (MHR)- your age

  • 2. Subtract your RHR

  • 3. Multiply by 60% (if you’re just starting out)

  • 4. Add back in your RHR


Example of thr 15 yr old

Example of THR (15 yr old)

  • 1. 220-15 (age)= 205 bpm

  • 2. 205-70 (average RHR)= 135 bpm

  • 3. 135 x .6 (60%)= 81 bpm

  • 4. 81+ 70 (average RHR)= 151

    Round off to 150 bpm


Muscular strength

Muscular Strength

  • Muscular strength is the amount of force a muscle can produce with a single maximum effort

  • It is important for good posture and injury prevention


Muscular endurance

Muscular Endurance

  • Muscular endurance is the ability to sustain a given level of muscle tension, that is, to hold a muscle contraction for a long period of time or to contract a muscle over and over again

  • It is important for good posture and injury prevention


Strength vs endurance

Strength vs. Endurance

  • Muscular strength- the amount of force a muscle can produce with a single maximum effort

  • Muscular endurance- the ability to contract a muscle over and over again


Flexibility

Flexibility

  • Flexibility is the ability to move the joints through their full range of motion

  • It is also important for good posture and injury prevention


Body composition

Body Composition

  • Body composition refers to the relative amounts of lean body mass (muscle, bone, water, organs, etc) and fat in the body

  • It is the most accurate means of determining risk for disease


Where we ve come

Where We’ve Come

  • Weight Categories

  • Height/Weight Charts

  • Height/Weight/Frame Charts

  • Body Mass Index (BMI)

  • Body Composition


Methods to determine bf

Methods to Determine BF%

  • Hydrostatic Weighing

    • Based on the assumption that fat floats while lean tissue sinks

    • BF% is determined by comparing underwater weight with normal body weight out of water

    • Most accurate, but not very practical; expensive and requires experienced technicians


Methods to determine bf cont

Methods to Determine BF% (Cont)

  • Bioelectrical Impedance (BEI)

    • Measures the body’s resistance to an electric current

    • Much more practical than hydrostatic weighing (inexpensive, no third person needed), but not as accurate

    • Problems in accuracy generally arise due to changes in total body water


Methods to determine bf cont1

Methods to Determine BF% (Cont)

  • Skinfold Calipers

    • Obtains body fat by measuring the thickness of folds of skin at specific sites on the body

    • Two common tests: 3-site; 7-site

    • Decently accurate and equally practical


Flexibility1

Flexibility

  • Flexibility is the ability to move the joints through their full range of motion

  • It is important for good posture and injury prevention


Types of stretching

Types of Stretching

  • Ballistic Stretching- use of momentum to force the body beyond its normal range of motion (bouncy, jerky movements)

  • Dynamic Stretching- slow, controlled movements to gradually increase range of motion


Types of stretching cont

Types of Stretching (Cont)

  • Static Stretching- stretching a muscle to its farthest point and then maintaining or holding that position

  • Isometric Stretching- contracting a muscle in a stretched position


Types of stretching cont1

Types of Stretching (Cont)

  • Proprioceptive Neuromuscular Facilitation (PNF)

    • Stretching done with a partner in a contract-relax fashion

    • Mix of isometric and static stretching techniques

    • Most effective way to increase flexibility


Two types of muscle contractions

Two Types of Muscle Contractions

  • Isotonic- a muscular contraction in which movement occurs

  • Isometric- a muscular contraction in which no movement occurs


Two phases of an isotonic contraction

Two Phases of an Isotonic Contraction

  • Concentric phase- phase in which the muscle shortens (also known as the “lifting” phase)

  • Eccentric phase- phase in which the muscle lengthens (also known as the “lowering” phase)


Muscular hypertrophy vs atrophy

Muscular Hypertrophy vs. Atrophy

  • Hypertrophy- increase in the size of individual muscle fibers in response to training

  • Atrophy- decrease in the size of individual muscle fibers in response to a lack of training, poor diet, sickness, etc


Factors influencing individual response

Factors Influencing Individual Response

  • Heredity/Genetics

  • Maturity (Physical/Emotional)

  • Nutrition

  • Sleep/Rest/Recovery

  • Motivation

  • Level


Developing a cardiorespiratory fitness program

Developing a Cardiorespiratory Fitness Program

  • F.I.T Principle

    • Frequency- 3-5 days per week

    • Intensity- 60-90% of HRmax

    • Time- 20-60 mins


High intensity interval training hiit

High Intensity Interval Training (HIIT)

  • Repeated alternating of higher intensity periods of maximal effort with lower intensity periods of active recovery

  • The most effective way to increase cardiorespiratory endurance


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