ï‚¨ The ability to do everyday activities without becoming short of breath, sore, or...
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Physical FitnessThe ability to do everyday activities without becoming short of breath, sore, or tired
The four components of Fitness:Strength EnduranceFlexibilityBody compositionStrengthThe amount of force that muscles apply when they are used.Strong muscles means strong bonesStrength helps prevent injury
EnduranceThe 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
FlexibilityThe ability to bend and twist joints easilyIf you are flexible, you less likely to get injured during physical activity.To improve flexibility you can stretchStretching- any activity that loosens muscles and joints
Body CompositionCompares the weight of your fat to the weight of your muscles, bones, and organs.Physical activity improves body compositon, by burning fat
Your Fitness ProgramExercise- any physical activity that maintains or improves fitnessExamples:Push-upsRunningPlaying a sportWhy should you exercise?Lack of exercise can make everyday activities difficultLess stressLess chance of diseaseLonger life spanTesting Your FitnessThere 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 runFitness GoalsSet short-term goalsHelps meet long-term goalsHow important fitness is to you will determine your goalsSee a doctor before starting What is meant by: To get better or stronger you must challenge yourself?Examples:Push-upsSit-ups Sit and ReachMileShuttle Run
F.I.TExercise improves FitnessExercise programs must change to see improvements These changes are broken into three catagories:Frequency- how often you exerciseIntensity- how hard you exerciseTime- how long you exerciseDo not increase more than one part of FIT at a timeDo not increase any part too much.
Monitoring Your Heart RateHeart Rate- The number of times your heart beats per minute, also known as your PulseTarget Heart Rate Range(THRR)- is 60 percent to 85 percent of your maximum heart rateMaximum Heart Rate(MHR)- is the largest number of times your heart can beat per minute during exerciseMHR equation- 220-ageTHRR equation- MHR x .6=low rangeMHR x .85=high range
Monitoring Heart Rate (cont)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 exerciseIncrease fitness, decrease recovery time