Chapter 3

Evaluating Your Health-Related Fitness

Health-Related Components

Cardiorespiratory FitnessMuscular Strength/EnduranceBody CompositionFlexibility

Cardiorespiratory Fitness

The ability to do vigorous, large muscle exercise over a long period time.

Running/JoggingSwimming

Walking

Intensity vs. Duration

Intensity 60% - 90% of Max. Heart rate

• 60-70 (beginners)• 70-90 (average to high fitness levels)

Duration 20 minutes minimum

When intensity increases, what happens to the duration of an activity?

Muscular Strength/Muscular Endurance

Muscular Strength – the amount of force that can be exerted by a single contraction of the muscle (1 rep max)

Muscular Endurance – the ability to continue using certain muscles for a period to time (as many as you can)

Muscular Strengthvs.

Muscular Endurance

How do you measure intensity? Weight lifted

How does the intensity differ? Strength – More weight/less

repetitions Endurance – less weight/more

repetitions

Free Weight vs. Machines

Safety? Why? Time Constraints? Works both Right & Left Equally?

How does Weightlifting affect Body Composition?

Body Composition

The percent of body weight composed of fat compared to the percent that is composed of tissue, bone and muscle.

Criterion-Referenced Testsa test based on public health research that sets a standard by which to measure an individual’s test

scores. Evaluating Body Fat

Underwater weighing Skinfold measurements Electrical impedance

• Recommended Body Fat Percentage Girls = 12%-24% Boys = 7%-19%

• People spend about $40 billion yearly attempting to lose weight.

Calculating Target Weight• Recommended Body Fat Percentage

Girls = 12%-24% Boys = 7%-24%

1 lb of Fat = 3500 calories Example: To calculate Target Weight 200 lbs (current weight) Multiply by 30% (current body fat %) Total = 60 lbs of fat 200-60=140 Lean body mass (bones, muscle, etc) 140 X 20 (body fat % goal) + 140 = Target Weight

Body Mass Index (BMI)

Weight (kg)

_________

Height (m)2

Chapter 3Training for Fitness

Principles of TrainingOverloadProgressionSpecificity

The Overload Principle

Placing increased demands upon the body This causes the body to adapt or adjust

which leads to improved physical condition.

FITT

Frequency – How often?

Intensity – How hard?

Time (Duration) – How long?

Type – what you do?

Progression

The gradual increase in exercise or activity over a period of time

Can be in terms of frequency, intensity or time (duration)

Specificity Improvements in a fitness area requires

specific kinds of activity. Training for one area does not necessarily

improve another.

If you want to see your six-pack abs, what must you do along with all your crunches?

What are the Benefits of the Warm-up?

Prepare the body gradually increase heart rate

Reduce injuries

Increase oxygen sent to muscles

What are the benefits of the Cool Down?

Allows body to adjust

Prevents cramps

Prevents soreness

Prevents pooling of blood

Cross-Training

Involves combining two or more types of exercise in one workout or using different exercises alternately in successive workouts.

What are some examples of Cross-training that we have used in class?

What are some examples of Cross-training that you could use outside of school?

Overtraining

Occurs when a person participates in any physical activity at very high intensity levels or for unusually long periods of time.

What are the dangers of overtraining?• Physical Exhaustion• Injuries

What type of injuries can occur?