Enhancing your fitness only comes from a total understanding of how you will be able to increase your ability to improve your basic components of health. The more muscles and joints your work, the greater the total health gain. It is important

to add variety to your exercise routine because it develops your total fitness, places less strain on

the body, and keeps you from burning out.

Improving Muscular Strength, Endurance, and Flexibility

Anaerobic ExerciseWithout oxygen. Exercise at an intensity that does

not allow the cardiovascular system to supply enough oxygen to the muscles, creating an oxygen deficit. Intense bursts of activity for 20 – 30 seconds. Ex. Weight training, sprinting, and calisthenics

Types of resistance trainingIsometric training - A force exerted by a muscle that results in no seen

movement.Isotonic training - A muscle generating a force against a resistance.Isokinetic training - A muscle generates a force against constant

resistance and movement results. This requires special equipment.

Cardiorespiratory EnduranceAerobic Exercise

 

With oxygen. Exercise at an intensity that uses oxygen to metabolize fuel. 20 – 30 minutes of vigorous exercise. Heart rate increases during exercise. Ex. Jogging, swimming, dancing, cycling, and brisk walking

Improving Body CompositionAnaerobic and Aerobic Exercise

Endurance activity combined with resistance training. Usually longer duration and higher frequency of aerobics. As well as eating a well balanced diet.

 

Trial One _____Trial Two _____

Trial Three _____Trial Four _____

Best Trial _____

Category Males FemalesExcellent >38 >42

Above Average 34-38 38-42Average 29-33 34-37

Below Average 24-28 29-33Poor <24 <29

FLEXIBILITY

Body CompositionSkinfoldCalculations

Bicep_____Tricep _____ Subscapular _____Superilium _____

Total _____   

Muscular Strength

Initial Start _____ Trial One _____Trial Two _____Trial Three _____Best Trial ______

Percentile Males Females90 25 1480 24 1370 23 1260 19 1050 16 840 13 630 9 420 8 210 2 1

MUSCLULAR STRENGTH

Muscular Endurance

# of steps in one Minute _____

Weight in Kg. (Wt in lbs / 2.2 kg)_____

AnP = (Wt in Kg *(.4* # of steps))*1.33 / 6.12AnP = ________________

Percentile Males Females99 730 49095 608 40790 584 39185 554 37080 536 35875 520 34870 507 33965 495 331

60 483 32255 472 31550 460 30745 448 29940 438 29235 425 28330 413 27525 400 26620 384 25815 366 24410 338 223

5 312 207

MUSCULAR ENDURANCE

Cardiorespiratory Endurance

Heart rateafter 3 min.step test_______

Catergory Male FemaleExcellent <79 <85

Good 79-89 85-98Above Average 90-99 99-108

Average 100-105 109-117Below Average 106-116 118-126

Poor 117-128 127-140Very Poor >128 >128

CARDIORESPIRATORY ENDURANCE

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Closure:summarize today’s class by answering the

teacher’s questions.1. What is the difference between aerobic and

anaerobic exercise?2. Explain the different types of resistance

training?