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Chapter 3

Chapter 3. Evaluating Your Health-Related Fitness. Health-Related Components. Cardiorespiratory Fitness Muscular Strength/Endurance Body Composition Flexibility. Cardiorespiratory Fitness . The ability to do vigorous, large muscle exercise over a long period time. Walking.

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Chapter 3

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  1. Chapter 3 Evaluating Your Health-Related Fitness

  2. Health-Related Components • Cardiorespiratory Fitness • Muscular Strength/Endurance • Body Composition • Flexibility

  3. Cardiorespiratory Fitness • The ability to do vigorous, large muscle exercise over a long period time. Walking Running/Jogging Swimming

  4. Intensity vs. Duration • Intensity • 60% - 90% of Max. Heartrate • 60-70 (beginners) • 70-90 (average to high fitness levels) • Duration • 20 minutes minimum • When intensity increases, what happens to the duration of an activity?

  5. Muscular Strength/Muscular Endurance • Muscular Strength – the amount of force that can be exerted by a single contraction of the muscle (1 rep max) • Muscular Endurance – the ability to continue using certain muscles for a period to time (as many as you can)

  6. Muscular Strengthvs.Muscular Endurance • How do you measure intensity? • Weight lifted • How does the intensity differ? • Strength – More weight/less repetitions • Endurance – less weight/more repetitions

  7. Free Weight vs. Machines • Safety? Why? • Time Constraints? • Works both Right & Left Equally?

  8. How does Weightlifting affect Body Composition?

  9. Body Composition • The percent of body weight composed of fat compared to the percent that is composed of tissue, bone and muscle.

  10. Criterion-Referenced Testsa test based on public health research that sets a standard by which to measure an individual’s test scores. • Evaluating Body Fat • Underwater weighing • Skinfold measurements • Electrical impedance • Recommended Body Fat Percentage • Girls = 12%-24% • Boys = 7%-19% • People spend about $40 billion yearly attempting to lose weight.

  11. Calculating Target Weight • Recommended Body Fat Percentage • Girls = 12%-24% • Boys = 7%-24% • 1 lb of Fat = 3500 calories • Example: To calculate Target Weight • 200 lbs (current weight) • Multiply by 30% (current body fat %) • Total = 60 lbs of fat • 200-60=140 Lean body mass (bones, muscle, etc) • 140 X 20 (body fat % goal) + 140 = Target Weight

  12. Body Mass Index (BMI) Weight (kg) _________ Height (m)2

  13. Chapter 3Training for Fitness Principles of Training • Overload • Progression • Specificity

  14. The Overload Principle • Placing increased demands upon the body • This causes the body to adapt or adjust which leads to improved physical condition. FITT Frequency – How often? Intensity – How hard? Time (Duration) – How long? Type – what you do?

  15. Progression • The gradual increase in exercise or activity over a period of time • Can be in terms of frequency, intensity or time (duration)

  16. Specificity • Improvements in a fitness area requires specific kinds of activity. • Training for one area does not necessarily improve another. If you want to see your six-pack abs, what must you do along with all your crunches?

  17. What are the Benefits of the Warm-up? • Prepare the body • gradually increase heartrate • Reduce injuries • Increase oxygen sent to muscles

  18. What are the benefits of the Cool Down? • Allows body to adjust • Prevents cramps • Prevents soreness • Prevents pooling of blood

  19. Cross-Training • Involves combining two or more types of exercise in one workout or using different exercises alternately in successive workouts. • What are some examples of Cross-training that we have used in class? • What are some examples of Cross-training that you could use outside of school?

  20. Overtraining • Occurs when a person participates in any physical activity at very high intensity levels or for unusually long periods of time. What are the dangers of overtraining? • Physical Exhaustion • Injuries What type of injuries can occur?

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