Fitness Classroom Activities

Physical Education

Health Related Fitness• Body composition- a ratio of body fat relative to

other body tissues• Cardiovascular Endurance- a measure of the hearts

ability to efficiently deliver oxygen through the blood to the other muscles in order to maintain vigorous exercise

• Flexibility- the ability to use one’s joints fully in order to prevent muscle injury

• Muscular Endurance- the ability of muscles to exercise many times without getting tired

• Muscular Strength- the amount of force put forth by a muscle or muscle group.

Skill Related Fitness

• Agility- the ability to change directions quickly• Balance- the ability to remain upright while standing still

or moving• Coordination- Coordination is the ability to use the

body parts and senses together to produce smooth efficient movements.

• Power- the ability to do strength performances quickly• Reaction time- the amount of time it takes to get

moving• Speed- the ability to perform a specific movement or

cover a distance in a short period of time.

Examples of health related components of fitness

• Cardiorespiratory endurance-jogging, swimming, cycling, roller blading

• Flexibility-stretching

• Muscular strength- Max bench press, one squat, 1leg press.

• Muscular endurance- the most amount of sit –ups in one minute, performing lifting weights for a period of time.

Body composition

• BMI, body fat skinfold test, Hydrostatic Weighing

•

Examples of skill related components of fitness

• Speed- sprinting in races, when playing golf, the speed of your arms and upper body in creating the swing are vital in driving the ball over a long distance.

Balance

• Gymnastics, ballet, and also contact sports where having good balance may prevent you being tackled to the floor!

• Agility- shuttle run, dodging tackles, moving in tennis/badminton

Coordination

• hand-eye coordination in racket sports and the co-ordination to use the opposite arm and leg when sprinting

Power

• a sprint start, a shot-put or javelin throw, long-jump, or broad jump/vertical jump

Reaction time

• responding to the gun at the start of a race, but also a goalkeeper saving a penalty, a badminton player reacting to a smash shot, or swing a baseball bat to hit the ball.

The F.I.T.T Formula

• Frequency- How often-Three to Five times per week.

• Intensity-How hard are you working- 60 % to 85% of maximal heart rate ( moderate to vigorous)

• Time- length of activity-at least 20 to 30 minutes per exercise session

• Type-(of activity) Aerobic activities such as jogging, bicycling, swimming, or walking

Target Heart rateAre you slacking off or working too hard? Learn out to estimate your target

heart rate zone and start getting the most out of your workouts.

• Step 1: To find your maximal heart rate (MHR), subtract your age (say your 30) from 220. 220-30=190

• Step 2: Subtract your resting hear rate (ex. 70) from your MHR

190-70=120• Step 3: To find your target heart zone, multiply the number

you arrived at in step 2 by 60%( for the low end) and by 85%(for the high end). Then add your resting heart rate back in.

120 X .60 = 72; 72+70=142120 X .85 = 102 ; 102 + 70=172

142 and 172 are the low/high ends of your zone.

Contrasting muscular strength and muscular endurance activities:

Muscular Strength Activity • Throwing one pitch• 50 yard dash• Picking up a backpack full of

books• Picking up a baby

• Shooting one free throw Practicing free throws for an hour

Muscular Endurance Activity

• Pitching nine innings• Mile run• Carrying backpack all day

long• Carrying a baby around all

day• Practicing free throws for

an hour

Health/skill related components of fitness worksheet

Health related1. Flexibility2. Muscular strength3. Muscular endurance4. Cardiorespiratory

endurance5. Body composition

Skill related1. Speed2. Balance3. Coordination4. Agility5. Power6. Reaction time

Complete• Name : __________________________

Components of Fitness• Directions: List one way to improve the following components of

fitness. Each component of fitness should have one way to improve that component.

• 1. Flexibility: (Sit and Reach)Your Score: ___________Activity:_________________________________________________

• _________________________________________________How Many or How long?

_________________________________________________

• 2. Muscular Endurance: (curl-ups)Your Score: ___________Activity:_________________________________________________

• _________________________________________________How Many or How long?

________________________________________

• 3. Cardio Respiratory Endurance: (600 M Run)Your Score: ___________Activity:_________________________________________________

• _________________________________________________• How Many or How long?

_________________________________________________• 4. Muscular Strength: (push-ups)

Your Score: ___________Activity:_________________________________________________

How many or how long?________________________________

• 5. Agility: (shuttle run)Your Score: ___________Activity:_________________________________________________

• _________________________________________________How Many or How long?

_________________________________________________• 6. Muscular endurance:(Step ups)• Your Score:____________• Activity:____________________________________________• How many or how long?________________________________

Don’t forget your name and class period-Turn in when you’re done

• 7. Body Composition:Activity:_________________________________________________

• _________________________________________________How Many or How long?

___________________________________________