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Physical Fitness

Physical Fitness. Physical Fitness. The ability to do everyday activities without becoming short of breath, sore, or tired The four components of Fitness: Strength Endurance Flexibility Body composition. Strength. The amount of force that muscles apply when they are used.

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Physical Fitness

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  1. Physical Fitness

  2. Physical Fitness • The ability to do everyday activities without becoming short of breath, sore, or tired • The four components of Fitness: • Strength • Endurance • Flexibility • Body composition

  3. Strength • The amount of force that muscles apply when they are used. • Strong muscles means strong bones • Strength helps prevent injury

  4. Endurance • The ability to do activities for more that a few minutes. • Two types of Endurance: • Muscular-the ability of your muscles to keep working over time • Heart and Lung- keeps you from becoming short of breath

  5. Flexibility • The ability to bend and twist joints easily • If you are flexible, you less likely to get injured during physical activity. • To improve flexibility you can stretch • Stretching- any activity that loosens muscles and joints

  6. Body Composition • Compares the weight of your fat to the weight of your muscles, bones, and organs. • Physical activity improves body compositon, by burning fat

  7. Your Fitness Program • Exercise- any physical activity that maintains or improves fitness • Examples: • Push-ups • Running • Playing a sport • Why should you exercise? • Lack of exercise can make everyday activities difficult • Less stress • Less chance of disease • Longer life span

  8. Testing Your Fitness • There are different tests for the different components of fitness: • Flexibility- Sit and reach • Muscular Endurance- Push-ups, curl-ups, and pull-ups • Heart and Lung Endurance- 1 mile run

  9. Fitness Goals • Set short-term goals • Helps meet long-term goals • How important fitness is to you will determine your goals • See a doctor before starting □ What is meant by: To get better or stronger you must challenge yourself? • Examples: • Push-ups • Sit-ups • Sit and Reach • Mile • Shuttle Run

  10. F.I.T • Exercise improves Fitness • Exercise programs must change to see improvements • These changes are broken into three catagories: • Frequency- how often you exercise • Intensity- how hard you exercise • Time- how long you exercise • Do not increase more than one part of FIT at a time • Do not increase any part too much.

  11. Monitoring Your Heart Rate • Heart Rate- The number of times your heart beats per minute, also known as your Pulse • Target Heart Rate Range(THRR)- is 60 percent to 85 percent of your maximum heart rate • Maximum Heart Rate(MHR)- is the largest number of times your heart can beat per minute during exercise • MHR equation- 220-age • THRR equation- • MHR x .6=low range • MHR x .85=high range

  12. Monitoring Heart Rate (con’t) • Resting Heart Rate(RHR)- the number of times your heart beats per minute when you are not exercising. • Recovery Time- the amount of time your heart takes to return to RHR after exercise • Increase fitness, decrease recovery time

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