Chapter 3
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Chapter 3. Evaluating Your Health-Related Fitness. Health-Related Components. Cardiorespiratory Fitness Muscular Strength/Endurance Body Composition Flexibility. Cardiorespiratory Fitness. The ability to do vigorous, large muscle exercise over a long period time. Walking.

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Chapter 3

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Chapter 3

Chapter 3

Evaluating Your Health-Related Fitness


Health related components

Health-Related Components

  • Cardiorespiratory Fitness

  • Muscular Strength/Endurance

  • Body Composition

  • Flexibility


Cardiorespiratory fitness

Cardiorespiratory Fitness

  • The ability to do vigorous, large muscle exercise over a long period time.

Walking

Running/Jogging

Swimming


Intensity vs duration

Intensity vs. Duration

  • Intensity

    • 60% - 85% of Max. Heartrate

  • Duration

    • 20 minutes minimum

  • When intensity increases, what happens to the duration of an activity?


Muscular strength muscular endurance

Muscular Strength/Muscular Endurance

  • Muscular Strength – the amount of force that can be exerted by a single contraction of the muscle (1 rep max)

  • Muscular Endurance – the ability to continue using certain muscles for a period to time (as many as you can)


Muscular strength vs muscular endurance

Muscular Strengthvs.Muscular Endurance

  • How do you measure intensity?

    • Weight lifted

  • How does the intensity differ?

    • Strength – More weight/less repetitions

    • Endurance – less weight/more repetitions


Free weight vs machines

Free Weight vs. Machines

  • Safety? Why?

  • Time Constraints?

  • Works both Right & Left Equally?


Chapter 3

How does Weightlifting affect Body Composition?


Body composition

Body Composition

  • The percent of body weight composed of fat compared to the percent that is composed of tissue, bone and muscle.


Chapter 3

Criterion-Referenced Testsa test based on public health research that sets a standard by which to measure an individual’s test scores.

  • Evaluating Body Fat

    • Underwater weighing

    • Skinfold measurements

    • Electrical impedance

      • Recommended Body Fat Percentage

        • Girls = 15-25%

        • Boys = 10-20%

      • People spend about $40 billion yearly attempting to lose weight.


Calculating target weight

Calculating Target Weight

  • Recommended Body Fat Percentage

    • Girls = 15-25%

    • Boys = 10-20%

  • 1 lb of Fat = 3500 calories

  • Example: To calculate Target Weight

  • 200 lbs (current weight)

  • Multiply by 30% (current body fat %)

  • Total = 60 lbs of fat

  • 200-60=140 Lean body mass (bones, muscle, etc)

  • 140 X 20 (body fat % goal) + 140 = Target Weight


  • Body mass index bmi

    Body Mass Index (BMI)

    Weight (kg)

    _________

    Height (m)2


    Chapter 3 training for fitness

    Chapter 3Training for Fitness

    Principles of Training

    • Overload

    • Progression

    • Specificity


    The overload principle

    The Overload Principle

    • Placing increased demands upon the body

    • This causes the body to adapt or adjust which leads to improved physical condition.

      FIT

      Frequency – How often?

      Intensity – How hard?

      Time (Duration) – How long?


    Progression

    Progression

    • The gradual increase in exercise or activity over a period of time

    • Can be in terms of frequency, intensity or time (duration)


    Specificity

    Specificity

    • Improvements in a fitness area requires specific kinds of activity.

    • Training for one area does not necessarily improve another.

      If you want to see your six-pack abs, what must you do along with all your crunches?


    What are the benefits of the warm up

    What are the Benefits of the Warm-up?

    • Prepare the body

    • Reduce injuries

    • Increase oxygen sent to muscles


    What are the benefits of the cool down

    What are the benefits of the Cool Down?

    • Allows body to adjust

    • Prevents cramps

    • Prevents soreness

    • Prevents pooling of blood


    Cross training

    Cross-Training

    • Involves combining two or more types of exercise in one workout or using different exercises alternately in successive workouts.

    • What are some examples of Cross-training that we have used in class?

    • What are some examples of Cross-training that you could use outside of school?


    Overtraining

    Overtraining

    • Occurs when a person participates in any physical activity at very high intensity levels or for unusually long periods of time.

      What are the dangers of overtraining?

      • Physical Exhaustion

      • Injuries

        What type of injuries can occur?


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