Do NowDo Now

1. Name the 5 Physical Fitness Tests 1. Name the 5 Physical Fitness Tests you did in the fall.you did in the fall.

2. What did these tests measure? 2. What did these tests measure? (More than 1 answer)(More than 1 answer)

5 Components of 5 Components of FitnessFitness

Cardiorespiratory EnduranceCardiorespiratory Endurance

Cardiorespiratory endurance is the Cardiorespiratory endurance is the ability of the heart, lungs, and ability of the heart, lungs, and circulatory system to deliver enough circulatory system to deliver enough fuel and oxygen to the body’s cellsfuel and oxygen to the body’s cells

It is the most important component It is the most important component of health-related fitnessof health-related fitness

Two Types of ActivityTwo Types of Activity

Aerobic- activity that requires oxygen Aerobic- activity that requires oxygen (prolonged)(prolonged)

Anaerobic- activity that does not Anaerobic- activity that does not require oxygen (short duration)require oxygen (short duration)

Heart RateHeart Rate

Heart Rate- beats/minHeart Rate- beats/min

Resting Heart Rate- HR at restResting Heart Rate- HR at rest

Maximum Heart Rate (HRMaximum Heart Rate (HRmaxmax)- peak )- peak HR (estimate)HR (estimate)

Places to Take PulsePlaces to Take Pulse

Carotid artery (neck)Carotid artery (neck)

Radial artery (wrist)Radial artery (wrist)

Target Heart RateTarget Heart Rate

Finding your target heart rate:Finding your target heart rate: 1. 220 (MHR)- your age1. 220 (MHR)- your age 2. Subtract your RHR2. Subtract your RHR 3. Multiply by 60% (if you’re just 3. Multiply by 60% (if you’re just

starting out)starting out) 4. Add back in your RHR4. Add back in your RHR

Example of THR (15 yr old)Example of THR (15 yr old)

1. 220-15 (age)= 205 bpm1. 220-15 (age)= 205 bpm

2. 205-70 (average RHR)= 135 bpm2. 205-70 (average RHR)= 135 bpm

3. 135 x .6 (60%)= 81 bpm3. 135 x .6 (60%)= 81 bpm

4. 81+ 70 (average RHR)= 1514. 81+ 70 (average RHR)= 151Round off to 150 bpmRound off to 150 bpm

Muscular StrengthMuscular Strength

Muscular strength is the amount of Muscular strength is the amount of force a muscle can produce with a force a muscle can produce with a single maximum effortsingle maximum effort

It is important for good posture and It is important for good posture and injury preventioninjury prevention

Muscular EnduranceMuscular Endurance

Muscular endurance is the ability to Muscular endurance is the ability to sustain a given level of muscle sustain a given level of muscle tension, that is, to hold a muscle tension, that is, to hold a muscle contraction for a long period of time contraction for a long period of time or to contract a muscle over and over or to contract a muscle over and over againagain

It is important for good posture and It is important for good posture and injury preventioninjury prevention

Strength vs. EnduranceStrength vs. Endurance

Muscular strength- the amount of Muscular strength- the amount of force a muscle can produce with a force a muscle can produce with a single maximum effortsingle maximum effort

Muscular endurance- the ability to Muscular endurance- the ability to contract a muscle over and over contract a muscle over and over againagain

FlexibilityFlexibility

Flexibility is the ability to move the Flexibility is the ability to move the joints through their full range of joints through their full range of motionmotion

It is also important for good posture It is also important for good posture and injury preventionand injury prevention

Body CompositionBody Composition

Body composition refers to the Body composition refers to the relative amounts of lean body mass relative amounts of lean body mass (muscle, bone, water, organs, etc) (muscle, bone, water, organs, etc) and fat in the bodyand fat in the body

It is the most accurate means of It is the most accurate means of determining risk for diseasedetermining risk for disease

Where We’ve ComeWhere We’ve Come

Weight CategoriesWeight Categories Height/Weight ChartsHeight/Weight Charts Height/Weight/Frame ChartsHeight/Weight/Frame Charts Body Mass Index (BMI)Body Mass Index (BMI) Body CompositionBody Composition

Methods to Determine BF%Methods to Determine BF%

Hydrostatic WeighingHydrostatic Weighing• Based on the assumption that fat floats Based on the assumption that fat floats

while lean tissue sinkswhile lean tissue sinks• BF% is determined by comparing BF% is determined by comparing

underwater weight with normal body underwater weight with normal body weight out of waterweight out of water

• Most accurateMost accurate, but not very practical; , but not very practical; expensive and requires experienced expensive and requires experienced technicianstechnicians

Methods to Determine BF% (Cont)Methods to Determine BF% (Cont)

Bioelectrical Impedance (BEI)Bioelectrical Impedance (BEI)• Measures the body’s resistance to an Measures the body’s resistance to an

electric currentelectric current• Much more practical than hydrostatic Much more practical than hydrostatic

weighing (inexpensive, no third person weighing (inexpensive, no third person needed), but not as accurateneeded), but not as accurate

• Problems in accuracy generally arise Problems in accuracy generally arise due to changes in total body waterdue to changes in total body water

Methods to Determine BF% (Cont)Methods to Determine BF% (Cont)

Skinfold CalipersSkinfold Calipers• Obtains body fat by measuring the Obtains body fat by measuring the

thickness of folds of skin at specific sites thickness of folds of skin at specific sites on the bodyon the body

• Two common tests: 3-site; 7-siteTwo common tests: 3-site; 7-site• Decently accurate and equally practicalDecently accurate and equally practical

FlexibilityFlexibility

Flexibility is the ability to move the Flexibility is the ability to move the joints through their full range of joints through their full range of motionmotion

It is important for It is important for good posturegood posture and and injury preventioninjury prevention

Types of StretchingTypes of Stretching

Ballistic Stretching- use of Ballistic Stretching- use of momentum to force the body beyond momentum to force the body beyond its normal range of motion (bouncy, its normal range of motion (bouncy, jerky movements)jerky movements)

Dynamic Stretching- slow, controlled Dynamic Stretching- slow, controlled movements to gradually increase movements to gradually increase range of motionrange of motion

Types of Stretching (Cont)Types of Stretching (Cont)

Static Stretching- stretching a muscle Static Stretching- stretching a muscle to its farthest point and then to its farthest point and then maintaining or holding that positionmaintaining or holding that position

Isometric Stretching- contracting a Isometric Stretching- contracting a muscle in a stretched positionmuscle in a stretched position

Types of Stretching (Cont)Types of Stretching (Cont)

Proprioceptive Neuromuscular Proprioceptive Neuromuscular Facilitation (PNF)Facilitation (PNF)• Stretching done with a partner in a Stretching done with a partner in a

contract-relax fashion contract-relax fashion • Mix of isometric and static stretching Mix of isometric and static stretching

techniquestechniques• Most effective way to increase flexibilityMost effective way to increase flexibility

Two Types of Muscle ContractionsTwo Types of Muscle Contractions

Isotonic- a muscular contraction in Isotonic- a muscular contraction in which movement occurswhich movement occurs

Isometric- a muscular contraction in Isometric- a muscular contraction in which no movement occurswhich no movement occurs

Two Phases of an Isotonic Two Phases of an Isotonic ContractionContraction

Concentric phase- phase in which the Concentric phase- phase in which the muscle shortens (also known as the muscle shortens (also known as the “lifting” phase)“lifting” phase)

Eccentric phase- phase in which the Eccentric phase- phase in which the muscle lengthens (also known as the muscle lengthens (also known as the “lowering” phase)“lowering” phase)

Muscular Hypertrophy vs. AtrophyMuscular Hypertrophy vs. Atrophy

Hypertrophy- increase in the size of Hypertrophy- increase in the size of individual muscle fibers in response individual muscle fibers in response to trainingto training

Atrophy- decrease in the size of Atrophy- decrease in the size of individual muscle fibers in response individual muscle fibers in response to a lack of training, poor diet, to a lack of training, poor diet, sickness, etcsickness, etc

Factors Influencing Individual Factors Influencing Individual ResponseResponse

Heredity/GeneticsHeredity/Genetics Maturity (Physical/Emotional)Maturity (Physical/Emotional) NutritionNutrition Sleep/Rest/RecoverySleep/Rest/Recovery MotivationMotivation LevelLevel

Developing a Cardiorespiratory Developing a Cardiorespiratory Fitness ProgramFitness Program

F.I.T PrincipleF.I.T Principle• Frequency- 3-5 days per weekFrequency- 3-5 days per week• Intensity- 60-90% of HRIntensity- 60-90% of HRmaxmax

• Time- 20-60 minsTime- 20-60 mins

High Intensity Interval Training High Intensity Interval Training (HIIT)(HIIT)

Repeated alternating of higher Repeated alternating of higher intensity periods of maximal effort intensity periods of maximal effort with lower intensity periods of active with lower intensity periods of active recovery recovery

The most effective way to increase The most effective way to increase cardiorespiratory endurancecardiorespiratory endurance