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Do Now

Do Now. 1. Name the 5 Physical Fitness Tests you did in the fall. 2. What did these tests measure? (More than 1 answer). 5 Components of Fitness. Cardiorespiratory Endurance.

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Do Now

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  1. Do Now • 1. Name the 5 Physical Fitness Tests you did in the fall. • 2. What did these tests measure? (More than 1 answer)

  2. 5 Components of Fitness

  3. Cardiorespiratory Endurance • Cardiorespiratory endurance is the ability of the heart, lungs, and circulatory system to deliver enough fuel and oxygen to the body’s cells • It is the most important component of health-related fitness

  4. Two Types of Activity • Aerobic- activity that requires oxygen (prolonged) • Anaerobic- activity that does not require oxygen (short duration)

  5. Heart Rate • Heart Rate- beats/min • Resting Heart Rate- HR at rest • Maximum Heart Rate (HRmax)- peak HR (estimate)

  6. Places to Take Pulse • Carotid artery (neck) • Radial artery (wrist)

  7. Target Heart Rate • Finding your target heart rate: • 1. 220 (MHR)- your age • 2. Subtract your RHR • 3. Multiply by 60% (if you’re just starting out) • 4. Add back in your RHR

  8. Example of THR (15 yr old) • 1. 220-15 (age)= 205 bpm • 2. 205-70 (average RHR)= 135 bpm • 3. 135 x .6 (60%)= 81 bpm • 4. 81+ 70 (average RHR)= 151 Round off to 150 bpm

  9. Muscular Strength • Muscular strength is the amount of force a muscle can produce with a single maximum effort • It is important for good posture and injury prevention

  10. Muscular Endurance • Muscular endurance is the ability to sustain a given level of muscle tension, that is, to hold a muscle contraction for a long period of time or to contract a muscle over and over again • It is important for good posture and injury prevention

  11. Strength vs. Endurance • Muscular strength- the amount of force a muscle can produce with a single maximum effort • Muscular endurance- the ability to contract a muscle over and over again

  12. Flexibility • Flexibility is the ability to move the joints through their full range of motion • It is also important for good posture and injury prevention

  13. Body Composition • Body composition refers to the relative amounts of lean body mass (muscle, bone, water, organs, etc) and fat in the body • It is the most accurate means of determining risk for disease

  14. Where We’ve Come • Weight Categories • Height/Weight Charts • Height/Weight/Frame Charts • Body Mass Index (BMI) • Body Composition

  15. Methods to Determine BF% • Hydrostatic Weighing • Based on the assumption that fat floats while lean tissue sinks • BF% is determined by comparing underwater weight with normal body weight out of water • Most accurate, but not very practical; expensive and requires experienced technicians

  16. Methods to Determine BF% (Cont) • Bioelectrical Impedance (BEI) • Measures the body’s resistance to an electric current • Much more practical than hydrostatic weighing (inexpensive, no third person needed), but not as accurate • Problems in accuracy generally arise due to changes in total body water

  17. Methods to Determine BF% (Cont) • Skinfold Calipers • Obtains body fat by measuring the thickness of folds of skin at specific sites on the body • Two common tests: 3-site; 7-site • Decently accurate and equally practical

  18. Flexibility • Flexibility is the ability to move the joints through their full range of motion • It is important for good posture and injury prevention

  19. Types of Stretching • Ballistic Stretching- use of momentum to force the body beyond its normal range of motion (bouncy, jerky movements) • Dynamic Stretching- slow, controlled movements to gradually increase range of motion

  20. Types of Stretching (Cont) • Static Stretching- stretching a muscle to its farthest point and then maintaining or holding that position • Isometric Stretching- contracting a muscle in a stretched position

  21. Types of Stretching (Cont) • Proprioceptive Neuromuscular Facilitation (PNF) • Stretching done with a partner in a contract-relax fashion • Mix of isometric and static stretching techniques • Most effective way to increase flexibility

  22. Two Types of Muscle Contractions • Isotonic- a muscular contraction in which movement occurs • Isometric- a muscular contraction in which no movement occurs

  23. Two Phases of an Isotonic Contraction • Concentric phase- phase in which the muscle shortens (also known as the “lifting” phase) • Eccentric phase- phase in which the muscle lengthens (also known as the “lowering” phase)

  24. Muscular Hypertrophy vs. Atrophy • Hypertrophy- increase in the size of individual muscle fibers in response to training • Atrophy- decrease in the size of individual muscle fibers in response to a lack of training, poor diet, sickness, etc

  25. Factors Influencing Individual Response • Heredity/Genetics • Maturity (Physical/Emotional) • Nutrition • Sleep/Rest/Recovery • Motivation • Level

  26. Developing a Cardiorespiratory Fitness Program • F.I.T Principle • Frequency- 3-5 days per week • Intensity- 60-90% of HRmax • Time- 20-60 mins

  27. High Intensity Interval Training (HIIT) • Repeated alternating of higher intensity periods of maximal effort with lower intensity periods of active recovery • The most effective way to increase cardiorespiratory endurance

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