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FITNESS

FITNESS . Physical Education 2013-2014. What is Fitness?. Fitness is the ability to meet the demands of the environment The state or quality of being fit , e.g. physically or mentally; being in shape, good health or well-being The capability to perform a function. www.biology-online.org.

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FITNESS

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  1. FITNESS Physical Education 2013-2014

  2. What is Fitness? • Fitness is the ability to meet the demands of the environment • The state or quality of being fit, e.g. physically or mentally; being in shape, good health or well-being • The capability to perform a function. www.biology-online.org

  3. Why is Health & Fitness Important? • Health is a state of complete mental, physical and social well-being • Mental wellbeing: improved confidence, relief of stress/tension • Physical wellbeing: lose weight, improve posture, improve body shape • Social wellbeing: meeting people, making friends, higher self esteem

  4. 5 Components of Health-Related Fitness • Muscular Strength • Muscular Endurance • Cardiovascular Fitness • Flexibility • Body Composition

  5. Muscular Strength • The amount of force a muscle can exert against a resistance. • Ex. Hitting, tackling, and lifting • How do we gain muscular strength? • Lift weights • Repetition • Staying active through sport • What sports involve a lot of muscular strength? • Weightlifting • Football • Climbing • Rugby

  6. Muscular Endurance • The ability to use voluntary muscles many times without becoming tired • Ex. Sprinting, repeat quick actions for a long time • How do we gain muscular endurance? • Sprinting • Repetition of movements • What sports involved a lot of muscular endurance? • Swimming • Long distance running, biking, hiking • Cross Country Skiing

  7. Cardiovascular Fitness • Is the ability to exercise the whole body for long periods of time • sometimes called Stamina. • How do we gain cardiovascular fitness? • Keeping our heart rate up for long periods of time • What sports involve cardiovascular fitness? • Soccer • Swimming • Running

  8. Flexibility • The range of movement possible at a joint, it helps performers stretch and reach further • How do we gain flexibility? • Stretching • Yoga • What sports involve flexibility? • Gymnastics • Dance • Soccer

  9. Body Composition • The percentage of body weight which is fat, muscle, or bone • How do you gain/lose body composition? • Gain: High Calories • Lose: Increase Exercise-Decrease Calories • What sports are specific to people with a certain type of body composition? • Rugby (large and strong to battle in scrums) • Linemen (large and strong to protect end zone) • Runners (light to increase speed and endurance) • Dancers (light to increase quick movements and grace)

  10. Fitness Gram Assessment • Muscular Endurance • Push-Ups/Curls-Ups • Muscular Strength • Push-Ups/Curl-Ups • Cardiovascular Fitness • 1 Mile Timed Run • Flexibility • Sit and Reach Test • Body Composition • Height, Weight, Bioelectrical Impedance Analyzer

  11. Personal Fitness Record Sheet • Handed Out at the beginning of each testing session • Passed back in at the end of each testing session • At the end of Testing, Your sheet will need to go home and get signed by a parent, then returned for a grade

  12. Pre-Assessment Goals • 2 Short-Term Goals • 1 Long-Term Goals

  13. Target Heart Rate • Find RESTING HEART RATE (laying down for 5 minutes without moving or talking) • Ex. 14 bp 10sec (84 bpm) • Subtract your age from 220 (226 women) • Ex. 220-11= 209 MAXIMUM HEART RATE • Subtract MAXIMUM HEART RATE from RESTING HEART RATE • Ex. 209-84= 125 TARGET HEART RATE • Training Range (60-80%) • Ex. 125x0.6 = 75 + 63 = 138 @ 60% • Ex. 125x0.8= 100 + 63 = 163 @ 80% • AVG = 138+163 = 301/2= 150.5

  14. Training Zones

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