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Do Now - PowerPoint PPT Presentation

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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• 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 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

• Aerobic- activity that requires oxygen (prolonged)

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

• Heart Rate- beats/min

• Resting Heart Rate- HR at rest

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

• Carotid artery (neck)

• Radial artery (wrist)

• 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

• 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 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 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

• 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 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 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

• Weight Categories

• Height/Weight Charts

• Height/Weight/Frame Charts

• Body Mass Index (BMI)

• Body Composition

• 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

• 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

• 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

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

• It is important for good posture and injury prevention

• 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

• 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

• 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

• Isotonic- a muscular contraction in which movement occurs

• Isometric- a muscular contraction in which no movement occurs

• 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)

• 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

• Heredity/Genetics

• Maturity (Physical/Emotional)

• Nutrition

• Sleep/Rest/Recovery

• Motivation

• Level

• F.I.T Principle

• Frequency- 3-5 days per week

• Intensity- 60-90% of HRmax

• Time- 20-60 mins

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

• The most effective way to increase cardiorespiratory endurance