PhysicalPhysical FitnessFitnessThe ability to work or play The ability to work or play during every day life without during every day life without becoming overly tired.becoming overly tired.Being physically fit gives you Being physically fit gives you enough energy to do the things enough energy to do the things you want to do and extra energy you want to do and extra energy for the unexpectedfor the unexpected..

Health Related FitnessHealth Related Fitness

To become physically fit your To become physically fit your exercise must focus on:exercise must focus on:

Cardiorespiratory EnduranceCardiorespiratory Endurance Muscular StrengthMuscular Strength Muscular EnduranceMuscular Endurance FlexibilityFlexibility Body CompositionBody Composition

Cardiorespiratory Cardiorespiratory EnduranceEndurance

How effectively your heart and How effectively your heart and lungs work when you exercise lungs work when you exercise and how quickly they return to and how quickly they return to normal.normal.

Exercises include power walking, Exercises include power walking, running, biking, jumping rope, running, biking, jumping rope, swimming, playing ball etc..swimming, playing ball etc..

MuscularMuscular StrengthStrength How much force you can exert at How much force you can exert at

one time or how much weight one time or how much weight you can lift one time.you can lift one time.

Exercises include push ups, pull Exercises include push ups, pull ups, sit ups, squats, leg lifts, ups, sit ups, squats, leg lifts, trunk lift, etc…trunk lift, etc…

MuscularMuscular Endurance The ability of a muscle to The ability of a muscle to

repeatedly exert force over a long repeatedly exert force over a long period of time.period of time.

Exercises include power walking, Exercises include power walking, running, biking, jumping rope, running, biking, jumping rope, step ups, push ups, pull ups, sit step ups, push ups, pull ups, sit ups, leg lifts, etc..ups, leg lifts, etc..

FlexibilityFlexibility The ability of your bodyThe ability of your body’’s joints to s joints to

move easily through a full range of move easily through a full range of motion.motion.

You can easily bend, turn, and You can easily bend, turn, and stretch your body.stretch your body.

Exercises include calf stretch, Exercises include calf stretch, hamstring stretch, flamingos, hamstring stretch, flamingos, shoulder stretch, deltoid stretch, shoulder stretch, deltoid stretch, etc…etc…

BodyBody CompositionComposition The ratio of body fat to lean body The ratio of body fat to lean body

tissue, such as muscle, bone, tissue, such as muscle, bone, and fluid.and fluid.

Ways to measure body Ways to measure body composition include skinfold composition include skinfold calipers, BMI, and Hydrostatic calipers, BMI, and Hydrostatic weighingweighing, , etc..etc..