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.

Strong muscles means strong bones Strength helps prevent injury

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

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

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

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

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

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

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.

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

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