Health Related and Skill Related Fitness Lesson 3

Health Related and Skill Related Fitness Lesson #3

WHAT IS FITNESS? • PHYSICAL FITNESS DEFINITON: • Ability of the whole body (muscles, skeleton, heart & other body parts) to do work together efficiently • Ability to do the most work with the least amount of effort 2 CATEGORIES • HEALTH RELATED FITNESS • SKILL RELATED FITNESS

HEALTH RELATED FITNESS To be healthy you should have at least some of each of the heath related components of fitness. If you do, you are less likely to develop other health problems related to a lack of exercise. (ex. heart disease, high blood pressure, back pain, obesity).

CARDIOVASCULAR ENDURANCE • The ability to exercise the entire body for long periods of time • Requires a strong heart, healthy lungs & clear blood vessels to supply the body with O 2.

STRENGTH • Amount of force you put forth with your muscles • Can be measured by how much weight you can lift • Advantages: fewer problems with backaches, carry out daily tasks efficiently

MUSCULAR ENDURANCE • Ability to use the muscles many times without getting tired • Advantages: better posture, fewer back problems, less likely to tire easily

FLEXIBILITY • Ability to use your joints fully • Muscles are long enough & the joints are free enough to allow movement • Advantages: fewer sore and injured muscles, less chance of injuries

BODY COMPOSITION • Percentage of body weight that is fat compared to other body tissues, such as bone and muscle • High % of body fat = increased rates of illness and death

SKILL RELATED FITNESS If you are good at these skill related components of fitness, you are likely to be good at sports and games. Different sports require different components but most require more than just one of these areas. Some people have more natural ability in these areas but no matter where your strengths lie, you can always find some type of physical activity that you can enjoy.

AGILITY • Ability to change the position of your body quickly & to control the movement of your whole body

BALANCE • Ability to keep an upright posture while standing still or moving

COORDINATION • Ability to use your senses, such as your eyes, together with your body parts, such as your arms • Using 2 or more body parts together • Good hand-eye or foot-eye coordination

POWER • Ability to do strength performances quickly • Involves both strength & speed

REACTION TIME • Amount of time it takes to get moving once you see the need to move • Make fast starts in track & swimming

SPEED • Ability to perform a movement or cover a distance in a short period of time • Leg speed = run fast over short distance • Arm speed = throw fast or hit fast balls

IMPORTANCE • It is important to note that good health does not come from being good in skill related components of fitness. Good health comes from participating in activities designed to improve your HEALTH RELATED FITNESS.

MOST IMPORTANT OF ALL COMPONENTS LISTED: CARDIOVASCULAR ENDURANCE

HOW TO DEVELOP YOUR CARDIOVASCULAR ENDURANCE • Complete the CARDIOVASCULAR ENDURANCE worksheet to develop a better understanding about how to keep your heart happy, healthy, and fit

CARDIOVASCULAR TRAINING F. I. T. T. FORMULA • FREQUENCY • INTENSITY • TIME/DURATION • TYPE

FITT Principle Review • What does each letter in FITT stand for? – How OFTEN should you exercise? • Frequency – How HARD should you exercise? • Intensity – How LONG should you exercise for? • Time – What KIND of exercise should you do? • Type

FREQUENCY How often to exercise • Minimum – 3 X’s weekly • Maximum – 4 -5 X’s weekly

INTENSITY How hard to exercise • Minimum – heart rate above the lower limit of your training range • Maximum – heart rate below the upper limit of training range

TYPE The kind of exercise you choose to participate in • Minimum – low impact exercise – walking • Maximum – high impact exercise - running

TIME OR DURATION How long to exercise • Minimum – 15 minutes • Maximum – 30 minutes

TARGET HEART RATE • Your target heart rate is the threshold of training you must work out at for the heart to receive any benefits • Exercise within your target heart rate for 1530 minutes to get maximum benefits of exercise

Let’s get FITT • Grab a heart rate monitor • We are going to do some cardiovascular exercise (T) for 15 minutes (T), within your target heart range (I). • We will stop every 3 minutes to get a heart rate reading • This is something that you should aim to do 35 times per week (F)!

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