C 38 5-6 Achieving Physical

Fitness

Health Related Fitness Physical fitness – healthy condition of the

body due to regular physical activity.

Health-related fitness – ability of the heart, lungs, muscles, and joints to

perform well.

There are 5 areas of health-related fitness.

1. Muscular Strength

The ability to lift, pull, push, kick, and throw objects with force.

Example: Lift weights, doing pull-ups on a bar; kicking a soccer ball; throwing a baseball.

2. Muscular Endurance

The ability to use muscles over an extended period.

Example: Pedaling a bicycle for a mile, holding a weight above your head; in-line skating continuously for a long period of time.

3. Flexibility Ability to bend and move the body

through a full range of motion. Exercise: Touching toes; doing a

backbend.

4. Cardiorespiratory Endurance

Ability to do activities requiring increased oxygen intake for extended periods.

Exercise: Running a mile; swimming laps.

5. Healthful Body Composition

High ratio of lean body tissue to fat body tissue.

Aerobic exercises.

AAU Physical Fitness Test

AAU Physical Fitness Test

Required:

Endurance Run/MileSit-upsSit and ReachPull-up/Arm Hang

Optional:

Standing Long JumpShuttle Run

Name the Fitness Element

1. Hitting a golf ball2. Swimming 20 laps3. Playing hockey4. Serving a tennis ball5. Jumping rope6. Shooting 20 baskets7. Doing a back bend8. In-line skating for 10

blocks

There will be more than one element for some activities

A. Muscular Strength

B. Muscular Endurance

C. FlexibilityD. Cardiorespirator

y Endurance

Developing Health-Related Fitness

To develop all five areas requires different kinds of exercises.

One exercise may develop physical strength while another develops cardiorespiratory endurance.

Always include flexibility exercises to move your joints through a range of motion.

Exercises that Develop Health-Related Fitness

Isotonic exercise : there is a muscular contraction that causes movement.

Example: Weight Lifting Increases muscular strength,

muscular endurance, and flexibility.

Isometric ExerciseMuscles are tightened for five to

10 seconds without movement of body parts.

Tightly hold in abdominal muscles, phantom chair, push hands against each other.

Improves muscular strength. Builds

larger and stronger muscles.

Anaerobic Exercise Without oxygen – Use more oxygen then you

take in – high intensity workouts .

Muscles are eventually filled with waste products – lactic acid. Makes you feel tired and causes muscle pain.

Example: Sprinting, swimming quick laps, soccer

Improves muscular strength, muscular endurance, and flexibility. Doesn’t improve cardiorespiratory endurance.

Aerobic Exercise

Exercise where oxygen is taken in for at least 20 minutes.

Example: running, water/step aerobics, walking

Increases cardiorespiratory endurance and increases ratio of lean body tissue to fat body tissue.

Anaerobic vs Aerobic

Target Heart Rate

How hard you need to exercise to give you cardiorespiratory benefits.

It is enough to overload & condition the heart, lungs, and muscles but it’s not overly strenuous.

Measuring intensity during a workout is done by measuring the heart rate.

Estimating Target Heart Rate

1. 220 - ________ = ____________________ your age maximum heart rate (MHR)

2. ______ x _________ = _______________ MHR .60 lower target heart

rate

3. ______ x _________ = ________________ MHR .80 higher target

heart rate

4. Target heart rate range is ______ to _____ beats per minute.

Exercise Target Zone Chart

Skills-Related Fitness

Agility – move quickly & easily; change direction quickly.

Example: tennis, soccer, basketball, shuttle run

Ability to perform well in sports and physical activities

Skills-Related Fitness

Balance – able to keep from falling.Example: in-line skating,

skateboard, skating, surfing, ice skating, bicycling, balance beam.

Skills-Related Fitness

Coordination – able to use body and senses together in movement. Hand/eye/foot coordination.

Example: baseball have to watch ball and time swing, volleyball time when to contact ball, soccer time when to kick ball.

Hand / Eye Coordination???

Skills-Related Fitness

Reaction time – how long it takes you to move after you hear, see, feel, or touch a stimulus

Example: Signal at start of race, dodging something coming at you.

Skills-Related Fitness

Speed – ability to move quickly Example: running to kick a soccer

ball, to catch a pass in football, sprinting

Skills-Related Fitness

Power – combining strength and speed

Example: Throwing a baseball from center field, pole vault, long jump

Quiz

1. The ability to lift, pull, push, kick, and throw with force.2. A high ratio of lean body tissue to fat body tissue.3. The ability to bend and move the body through a full

range of motion.4. The ability to use muscles over an extended period.5. The ability to do activities requireing increased oxygen

intake for extended periods.6. Exercise where muscles are tightened for 5-10 seconds

without movement.7. Exercise where there is a muscular contraction that

causes movement.8. Exercise where body’s demand for oxygen is greater than

supply.9. Activity where exercise is taken in for at least 20 minutes.

Quiz

10. Ability to combine strength and speed. 11. Ability to perform well in sports and

physical activities. 12. Ability of heart, lungs, muscles, and joints

to perform well. 13. Healthful condition of the body that is

result of regular physical activity. 14. The ability to move quickly and easily,

changing direction. 15. The period of time it takes to move after a

person hears, sees, feels, or touches a stimulus.