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Fitness and YOU

Fitness and YOU. Elements of Fitness. Cardiorespiratory Endurance -the ability of the heart and lungs to send oxygen to the body’s tissues during long periods activity. Muscular strength- the amount of force a muscle can exert.

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Fitness and YOU

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  1. Fitness and YOU

  2. Elements of Fitness Cardiorespiratory Endurance -the ability of the heart and lungs to send oxygen to the body’s tissues during long periods activity. Muscular strength- the amount of force a muscle can exert. Muscular endurance- the ability of the muscles to perform physical tasks over a period of time without becoming fatigued.

  3. Elements of Fitness Flexibility- movement of a body part through a full range of motion Body Composition- Ratio of body fat to lean body tissue

  4. Measuring Cardiorespiratory Exercise • 3 minute step test • 24 steps per minute (min.) • Find pulse rate

  5. Measuring Muscular Strength & Endurance Lower Body Sit-ups Upper Body Arm hang (sec)

  6. Measuring Flexibility Sit-and-Reach

  7. Measuring Body Composition Water displacement 3 ways to measure body composition Pinch test – skinfold caliper Tape measure

  8. Coach Caruso’sTarget Heart Rate Range 220 -49 Age 171 Max Heart Rate -71 Resting Heart Rate 100 100 100 x .60.80 Intensity Level 60 80 +71+71 Resting Heart Rate 131 151 Target Range

  9. Target Heart Range • Start with the number 220 • Subtract your age • Subtract your resting heart rate (RHR) • Multiply the number in step 3 by .60 and .80 • Add your RHR back to each number

  10. Improving Cardiorespiratory Endurance 2 types of exercise Aerobic exercise – use large muscle groups for at least 10 minutes 3x’s a week. With oxygen. Anaerobic exercise – short bursts of energy. Without oxygen. Coach Caruso’s Biceps aerobic anaerobic

  11. Improving Muscular Strength & Endurance Types of Resistance Exercise Isometric – force against an immovable object. Isotonic – repeated muscle movement. Isokinetic – resistance through a full range of motion

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