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Physical Activity Physical Activity and Fitnessand Fitness
Five Components Five Components of Fitnessof Fitness
Cardio-respiratory EnduranceCardio-respiratory Endurance
Muscular StrengthMuscular Strength
Muscular EnduranceMuscular Endurance
FlexibilityFlexibility
Body CompositionBody Composition
Cardio-respiratory Cardio-respiratory Endurance Endurance
The ability to perform prolonged, The ability to perform prolonged, large-muscle, dynamic exercise at large-muscle, dynamic exercise at moderate-to-high levels of intensity.moderate-to-high levels of intensity.
Cardio-respiratory Cardio-respiratory Endurance Endurance
Heart = cardio Heart = cardio
Respiratory = lungs Respiratory = lungs
Endurance = how long Endurance = how long you can continue to do you can continue to do something something
Muscular Strength Muscular Strength
The amount of force a The amount of force a muscle can produce with a muscle can produce with a single maximum effort. single maximum effort.
Muscular StrengthMuscular Strength
Weight liftingWeight lifting
Other weight bearing activitiesOther weight bearing activities
The 1-Repetition Maximum TestThe 1-Repetition Maximum Test
Muscular Endurance Muscular Endurance
The ability to sustain a given level of The ability to sustain a given level of muscle tension, or to hold a muscle muscle tension, or 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 or to contract a muscle over and over again.over again.
Muscular EnduranceMuscular Endurance
pull-up testpull-up test
1-minute abdominal curl test.1-minute abdominal curl test.
Karl MaloneKarl Malone
Flexibility Flexibility
The ability to move The ability to move the joints through the joints through their full range of their full range of motion.motion.
Flexibility Flexibility Inactivity causes the joints stiffnessInactivity causes the joints stiffness can lead to back, shoulder, or neck pain.can lead to back, shoulder, or neck pain.
a. a. The Shoulder Reach TestThe Shoulder Reach Test b. b. The Trunk Flexion TestThe Trunk Flexion Test
Body Composition Body Composition
The proportion of fat and fat-free The proportion of fat and fat-free mass (muscle, bone, and water) in mass (muscle, bone, and water) in the body.the body.
Optimal Body Composition Optimal Body Composition and Testing and Testing
high-proportion of fat-free masshigh-proportion of fat-free mass low level of body fat.low level of body fat.
BMIBMI Waist-to-hip ratioWaist-to-hip ratio Skinfold measures Skinfold measures
Determine BMIDetermine BMI Step 1: Multiply your weight in pounds by 703.Step 1: Multiply your weight in pounds by 703.
Step 2: Multiply your height in inches times itselfStep 2: Multiply your height in inches times itself
Step 3: Divide the answer in Step 1 by the answer in Step 3: Divide the answer in Step 1 by the answer in Step 2Step 2
Step 4: Refer to the chart below to determine if you Step 4: Refer to the chart below to determine if you body composition puts you at risk.body composition puts you at risk.
Waist to Hip Ratio Waist to Hip Ratio
Using a tape measure, measure your Using a tape measure, measure your waist below your rib-cage but above your waist below your rib-cage but above your belly button.belly button.
Then measure your hips - the widest part Then measure your hips - the widest part of your bum.of your bum.
Finally, divide your waist measurement Finally, divide your waist measurement by your hip measurement.by your hip measurement.
Waist to Hip Ratio ChartWaist to Hip Ratio Chart
Male Female Health Risk Based Solely on WHR
0.95 or below 0.80 or below Low Risk
0.96 to 1.0 0.81 to 0.85 Moderate Risk
1.0+ 0.85+ High Risk
BMIBMI
BMI Category Health Risk
Under 25 Minimal
26-27 Low
28-30 Moderate
31-34 High
35-39 Very High
40 and higher Extremely High
Finding Target Heart Finding Target Heart RateRate (220) - (your age) = Max HR(220) - (your age) = Max HR
(Max HR) - (resting heart rate) = HRR(Max HR) - (resting heart rate) = HRR
(HRR) x (60% to 80%) = training range %(HRR) x (60% to 80%) = training range %
(training range %) + (resting heart rate) = (training range %) + (resting heart rate) = (your target training zone)(your target training zone)
220 - 13 = 207 (Max HR)
207 - 70 = 137 (HRR)
137 x .6 = 82 (60% training percentage)
137 x .8 = 110 (80% training percentage)
82 + 70 = 152 (target training zone, in beats per minute)110 + 70 = 180 (target training zone, in beats per minute)