PHYSICAL FITNESS WHAT IS PHYSICAL FITNESS The ability
PHYSICAL FITNESS
WHAT IS PHYSICAL FITNESS? The ability to do everyday tasks without becoming short of breath, sore, or tired.
5 COMPONENTS OF PHYSICAL FITNESS Muscular Strength Muscular Endurance Cardiorespiratory Endurance Flexibility Body Composition
MUSCULAR STRENGTH Amount of force muscles apply when they are used Can be measured as the amount of weight you can lift Supports bones and joints
MUSCULAR ENDURANCE Ability to use a group of muscles over and over without getting tired easily
CARDIORESPIRATORY ENDURANCE Ability of your heart and lungs to work efficiently during physical activity
FLEXIBILITY Ability to use joints easily Flexibility of a joint depends on the bones of the joint. Also depends on 3 types of soft tissue: muscles, tendons, and ligaments
BODY COMPOSITION Compares the weight of fat in your body to the weight of your bones, muscles, and joints Measured by Body Mass Index (BMI) Formula: weight (kg) divided by height (m) squared
EXERCISE Any activity that maintains or improves your physical fitness
BENEFITS OF EXERCISE Muscle become stronger Endurance, flexibility, and coordination improves Body burns more fat Good way to deal with stress Gives you a chance to meet new people and make friends
FITNESS GOALS What do you want to improve and how are you going to improve?
FIT Frequency � How Intensity � How often you exercise hard your exercise Time � How long you exercise
HEART RATE
HEART RATE (HR) How many times your heart beats per minute Maximum Heart Rate (MHR): the largest number of times your heart can beat per minute while you exercise MHR = 220 – your age
HEART RATE (HR) Target HR Zone: 60 to 85 percent of your maximum heart rate; also known as the fat burning zone 60% of MHR = MHR x 0. 6 85% of MHR = MHR x 0. 85
HEART RATE (HR) Resting Heart Rate (RHR): the # of times your heart beats per minute when you are at rest (not exercising) RHR decreases as you become more fit Recovery Time: the amount of time your heart takes to return to RHR after exercise
LOWEST RESTING HEART RATE Name: Miguel Indurain Country: Spain Five-time Tour de France winner and Olympic gold medalist in 1996 Recorded a resting heart rate of 28 bpm Fun Fact: In the mountain stages of the Tour de France, Indurain could take his pulse rate up to 190 beats per minute and drop it back to 60 on the descent within half a minute.
HEART RATE ASSIGNMENT Under “Class Documents” Labeled “Heart Rate Assignment” Complete on a separate sheet of paper Worth 15 points
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