FITNESS Physical Fitness the ability to do everyday
FITNESS
Physical Fitness- the ability to do everyday tasks without becoming short of breath, sore or tired � 5 components of Fitness � �Muscular Strength �Muscular Endurance �Cardiorespiratory Endurance �Flexibility �Body composition
Muscular Strength � The amount of force muscles apply when they are used � Strong muscles supports bones and joints
Testing Muscular Strength � One rep max �Estimated one rep max Standing long jump � Vertical Jump � Medicine ball throw �
Muscular Endurance � The ability to use a group of muscles over and over without getting tired
Testing Muscular Endurance Pull ups � Push ups � Sit ups Healthy Fitness Zones � Activity Gender 13 14 15 Pull ups Boys 1 -4 2 -5 3 -7 Girls 1 -2 1 -2 Curl ups Boys 21 -40 24 -45 24 -47 Girls 18 -32 18 -35
Cardiorespiratory Endurance � � � The ability of your heart and lungs to work efficiently during physical activity Aerobic activity improves cardiorespiratory endurance The more fit you are RHR will decrease �Quicker your HR returns to normal after exercise, shorter recovery time �
Testing Cardiorespiratory Endurance � � 1 mile walk 1 mile run Healthy Fitness Zone Activity Gender 13 14 15 1 mile run Boys 10: 007: 30 9: 30 -7: 00 9: 00 -7: 00 Girls 11: 309: 00 11: 008: 30 10: 308: 00
Monitoring Heart Rate � MHR (Maximum Heart Rate) 220 -Age= MHR � THR (Target Heart Rate) should be 60% - 85% of MHR * Intensity = THR ***Calculate your THR if you are exercising at an intensity of 70%
Flexibility � � The ability to use joints easily Joint- where two bones meet Muscles, ligaments (connect bone to bone) and tendons (connect muscle to bone) help make the joint Muscle is the most elastic component of a joint
Testing Flexibility � Sit and Reach Healthy Fitness Zones Activity Gender 13 14 15 Sit and Reach (inches) Boys 8 8 8 Girls 10 10 12
Body Composition � � Compares the weight of fat in your body to the weight of your bones, muscles and organs Too much fat can lead to � Heart disease � Diabetes � Obesity � Joint stiffness/pain � Heart/lungs working harder during activity � Tests � BMI � Skin fold � Underwater weighing
Testing Body Composition BMI- formula that uses height and weight to estimate body composition � Skin fold � Biolectrical impedence � Underwater weighing �
Healthy BMI range Age Girls Boys 13 15. 222. 6 15. 421. 8 14 15. 823. 4 16. 022. 6 15 16. 424. 0 16. 623. 4
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