HealthHealthUnit 2Unit 2

Skill-Related Fitness

Health-Related Fitness

1. Muscular strength1. Muscular strength1. Muscular strength1. Muscular strength2. Muscular endurance2. Muscular endurance2. Muscular endurance2. Muscular endurance3. Cardiovascular endurance3. Cardiovascular endurance3. Cardiovascular endurance3. Cardiovascular endurance4. Flexibility4. Flexibility4. Flexibility4. Flexibility5. Body composition5. Body composition5. Body composition5. Body composition

The ability of a muscle or muscle group to exert a maximum force against a resistance ONE TIME through the full range of motion. Range of motion (ROM) is the degrees through which a joint can move. 1 RM-one repetition maximum. Bench press Squat

The ability of a muscle or muscle group to exert a sub-maximal force REPEATEDLY over a period of time.

To improve strength, lift heavier weights than you are used to.

To improve muscle endurance, lift more times, not more weight.

The ability to perform large muscle moderate to high intensity exercise for PROLONGED PERIODS keeping your heart rate in the heart rate target zone: 220220

- age- age

x 70% to 85%x 70% to 85%

The target heart rate zone for a 17 year old is The target heart rate zone for a 17 year old is

142-173 beats per minute.142-173 beats per minute.

Is the ability to move a joint through its complete range of motion (ROM).

Is the amount of lean body mass (bone, muscle, organs and body fluids) compared with the amount of body fat.

ADULT MALE ADULT FEMALE 15%-18% 22%-

25%

BMI = Body Mass IndexBMI = Body Mass Index

It is an indirect measure of body composition It is an indirect measure of body composition based on height and weight.based on height and weight.

A. Multiply your weight in pounds by .45 to get kilograms

B. Convert your height in inches and multiply this number by .0254

C. Multiply your height number by itself

D. Divide this into your weight in kilograms

A man weighing 175 pounds and standing 5’9” tall

A. 175 x .45= 78.75

B. 5’9” = 69” 69” x .0254= 1.7526

C. 1.7526 x 1.7526 3.0716

D. 78.75/ 3.0716 = 25.64 BMI (Body Mass Index)

Range  19 and below lowest risk for premature

death 19 to 24.9 20% higher 25 to 26.9 30% higher 27 to 28.9 60% higher 29 and above 100% higher

1. How does where you live affect what type of fitness plan you might choose?

2. Interests3. Level of health4. When and where?5. What are some safety measures you

should consider while planning a fitness program

6. What is your main area of fitness you want to improve?

The workout needs to follow the guidelines set by the FITT formula

What do you think FITT is and what do each of the letters represent?

Frequency Intensity Time Type

How often you will exercise? How often you will exercise?

After any form of exercise is performed your body After any form of exercise is performed your body completes a process of rebuilding and repairing. completes a process of rebuilding and repairing.

Determining the frequency of exercise is important in Determining the frequency of exercise is important in order to find a balance that provides just enough stress order to find a balance that provides just enough stress for the body to adapt andfor the body to adapt and

also allows enough rest time for healing. (Principle of also allows enough rest time for healing. (Principle of Reversibility and Adaptation)Reversibility and Adaptation)

Maintain your heart rate in the Maintain your heart rate in the Target Heart Rate ZoneTarget Heart Rate Zone

Target Heart Rate Zone is determined by your fitness level and your Target Heart Rate Zone is determined by your fitness level and your age. age. 

Low fitness individuals will attain results training at 50% to Low fitness individuals will attain results training at 50% to 70% of their maximum heart rate as their Target Heart Rate 70% of their maximum heart rate as their Target Heart Rate Zone. Zone.

Higher fitness individuals will train at 70% to 85% of their Higher fitness individuals will train at 70% to 85% of their maximum heart rate as their Target Heart Rate Zone. maximum heart rate as their Target Heart Rate Zone.

220 - 40 = 180 beats per minute (Maximum Heart Rate)220 - 40 = 180 beats per minute (Maximum Heart Rate) A Low A Low Fitness Person’s target heart rate would be 90 to 126. They should Fitness Person’s target heart rate would be 90 to 126. They should  keep their heart rate between 90 and 126 beats per minute for the  keep their heart rate between 90 and 126 beats per minute for the required time of the exercise. A Higher Fitness Person’s target heart required time of the exercise. A Higher Fitness Person’s target heart rate would be 126 to 162. They should keep their heart rate between rate would be 126 to 162. They should keep their heart rate between 126 to 162 beats per minute for the required time of the exercise. Is 126 to 162 beats per minute for the required time of the exercise. Is the only way to measure intensity in a workout?the only way to measure intensity in a workout?

What type of exercise will you be What type of exercise will you be doing? doing?

Will an exercise session be primarily Will an exercise session be primarily cardiovascular, resistance training or a cardiovascular, resistance training or a combination of both? combination of both?

How long will each individual session How long will each individual session last? last?

This will vary based on two other This will vary based on two other factors – what are they?factors – what are they?

intensity and typeintensity and type

How does target heart rate factor into How does target heart rate factor into this area?this area?

Overload Progression Specificity

States that a body system must perform at a level beyond normal in order to adapt and improve physiological function and fitness.

A gradual increase in the level of exercise that is manipulated by increasing frequency, intensity, or time, or a combination of all three components.

Should all three areas mentioned above be changed or increased at the same time? Can you increase two areas at the same time?

Particular exercises and activities improve particular areas of health-related fitness.

Think of three examples and write them down in your notes.

Adaptation body adapts to exercise level.

Principle of Reversibility use/disuse-use it or lose it-2weeks

Principle of Overuse overdo causing chronic injuries or undue

fatigue

Strengthen HeartStrengthen Heart

Lower Blood Pressure

Lower Blood Pressure

Lower RHRLower RHR

Reduces Risk of Heart DiseaseReduces Risk of Heart Disease

Helps Maintain Healthy Body WeightHelps Maintain Healthy Body Weight

Stronger Bones & Stronger Bones & MusclesMuscles

More Energy

More Energy

Reduces Reduces StressStress