Goal Setting/ Health Related Fitness

1. Goal Setting/ Health Related Fitness Lesson 16

3. Health-Related Fitness There are five components of health-related fitness: • Body composition • Cardiovascular fitness • Muscular strength • Muscular endurance • Flexibility

5. Measuring Health Related Fitness • Fitnessgram: • Body Composition- Weight and Height • Cardiovascular Fitness- PACER • Muscular Strength- Curl-ups & Push-ups • Muscular Endurance- Curl-ups & Push-ups • Flexibility- Sit and Reach & Trunk Lift

6. Health-Related Fitness vs. Skill-Related Fitness Body compositionis the relative percentage of body fat to lean body tissue.

7. Health-Related Fitness vs. Skill-Related Fitness Cardiovascular fitnessis the ability of your body to work continuously for extended periods of time. Cardiovascular fitness is sometimes called cardiorespiratory endurance.

8. Term to Know Energy cost The amount of energy needed to perform different physical activities or exercise. Health-Related Fitness vs. Skill-Related Fitness Muscular strengthrefers to the maximum amount of force a muscle or muscle group can exert against an opposing force. It contributes to more efficient movement and reduces your energy cost.

9. Health-Related Fitness vs. Skill-Related Fitness Muscular endurancerefers to the ability of the same muscle or muscle group to contract for an extended period of time without undue fatigue. The higher your level of muscular endurance, the lower your energy cost.

10. Health-Related Fitness vs. Skill-Related Fitness Flexibility is the ability to move a body part through a full range of motion. A moderate to high level of flexibility is central to efficient physical movement.

11. Health-Related Fitness vs. Skill-Related Fitness The Benefits of Flexibility Helps reduce your risk for muscle and bone injuries. Improves performance fitness. Reduces some types of muscle soreness following physical activity or exercise. Improves functional health and fitness.

12. Term to Know Short-term goals Goals that can be accomplished relatively easily and quickly. Goal Setting Setting goals is essential tothe success of any effort. Some goals are short-term goals.

13. Term to Know Long-term goals Goals that are more complex and require considerable time and planning. Goal Setting Goals that take longer to achieve are long-term goals.

14. Goal Setting Recommendations Keep your goals simple, specific, and realistic. List ways that help you reach your goals. Seek help from others who can help you achieve your goals. Be flexible in case you need to reevaluate your progress. Keep records to monitor your progress. Be positive. Avoid being negative about yourself. Reward yourself in a healthy way as you achieve your goals.

15. Aerobic vs. Anaerobic Physical Activities There are two sides to total fitness: • cardiorespiratory fitness • anaerobic fitness

16. Term to Know Aerobic Activity Continuous activity that requires large amounts of oxygen. Anaerobic Activity Activity that requires high levels of energy and is done for only a few seconds or minutes at a high level of intensity. Aerobic vs. Anaerobic Physical Activities Aerobic activity must occur over a sustained period of time; anaerobic activity works differently.

17. Aerobic vs. Anaerobic Physical Activities Anaerobic means “without oxygen.” The energy produced in anaerobic activities does not depend on oxygen.

18. Term to Know anaerobic fitness Higher levels of muscular strength, muscular endurance, and flexibility. Aerobic vs. Anaerobic Physical Activities Participation in anaerobic activities leads to anaerobic fitness.

19. Aerobic vs. Anaerobic Physical Activities Anaerobic activities require large amounts of energy, a requirement that your body cannot meet for very long. This is because your heart cannot supply enough oxygen-rich blood to your tissues and organs to meet the high demand.

20. Aerobic vs. Anaerobic Physical Activities When you can meet your energy needs by supplying large amounts of oxygen to your body, you are working primarily in an aerobic mode. If you cannot meet the oxygen demands of a high-intensity physical activity, your body is more conditioned to working anaerobically.

21. Term to Know Interval training A program in which high-intensity physical activities alternate with low-intensity recovery bouts for several minutes at a time. Aerobic vs. Anaerobic Physical Activities Interval training can allow you to work aerobically and anaerobically in the same workout.