Do Now Do Now 1. Name the 5 Physical Fitness 1. Name the 5 Physical Fitness Tests you did in the fall. Tests you did in the fall. 2. What did these tests 2. What did these tests measure? (More than 1 answer) measure? (More than 1 answer)
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