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
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