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Endurance, Strength & Flexibility

Endurance, Strength & Flexibility. Chapter 9, Lesson 2. Measures of Fitness. 5 Elements of Physical Fitness 1. Cardiovascular (Heart and Lung) Endurance 2. Muscle Strength 3. Muscle Endurance 4. Flexibility 5. Body Composition. Heart & Lung Endurance.

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Endurance, Strength & Flexibility

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  1. Endurance, Strength & Flexibility Chapter 9, Lesson 2

  2. Measures of Fitness • 5 Elements of Physical Fitness • 1. Cardiovascular (Heart and Lung) Endurance • 2. Muscle Strength • 3. Muscle Endurance • 4. Flexibility • 5. Body Composition

  3. Heart & Lung Endurance • DEFINITION = measure of how efficiently your heart & lungs work when you exercise & how quickly they return to normal when your stop • Blood pressure = how well heart pumps blood • Can build endurance by jogging, swimming, cycling, etc.

  4. Cardio Endurance

  5. Measuring Heart & Lung Endurance • 1. 4 Volunteers to Demonstrate 3 Minute Step Test • 2. One person will hold the chair in place. Other will step following the cadence. • 3. Alternate legs after each step. Stay with the beat. • 4. Find your pulse on your wrist and count the number of pulses you feel for 10 seconds. • 5. Multiply the number of pulses you get by 6.

  6. How did you rate? • 70-100 heartbeats = Acceptable endurance • 101 or more = Low endurance

  7. Muscle Strength & Endurance • MUSCLE STRENGTH = measure of the most weight you can lift or the most force you can exert at one time • MUSCLE ENDURANCE = measure of a muscle’s ability to repeatedly exert a force over a prolonged period of time • Push ups, sit ups, stepping, etc • Resistance training –weight lifting

  8. Measuring Abdominal Strength—Sit ups • Age 12 -14 female • 18-32 • Age 12 male • 18-36 • Age 13 male • 21-40 • Age 14 male • 24-45

  9. Upper Body Strength – Chin above bar • Females Age 12 • 7-12 seconds • Females 13-15 • 8-12 sec. • Males Age 12 • 6-13 sec. • Males Age 13-15 • 15-20 sec.

  10. Flexibility • DEFINITION = the ability of your body’s joints to move easily through a full range of motion • Allows bending, turning, and stretching

  11. Flexibility Examples

  12. Flexibility Examples w/ Time

  13. Body Composition • DEFINITION: Shows the amount of fat versus lean mass (bone, muscle, connective tissue, and fluids). • While some fat is essential for insulation and providing energy, too much fat can cause serious health problems. • Skinfold test: pinch a fold of skin at 2-3 sites on the right side of the body • BMI

  14. Body Comp Visuals Caliper: Tool used to measure body fat.

  15. Body Comp Visuals

  16. Fitness & Healthy Attitude • Heredity: passing of traits from parents to their children • Many traits that relate to fitness may be partially inherited • Ex. Speed (muscle fibers)

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