Fitness Day 2

1. Fitness Day 2 5 components of fitness!

2. 5 Components of Fitness • Cardiovascular endurance • Muscular strength • Muscular endurance • Flexibility • Body Composition

3. Cardiovascular Endurance • The ability of your heart, lungs, and blood vessels to function efficiently at rest and during long periods of physical activity. • Rhythmic, nonstop, & requires large amounts of oxygen.

4. Cardiovascular Endurance

5. Muscular Strength • The ability of a muscle to exert force. The greater weight a muscle can lift, the greater its strength. You gain strength when you overload your muscles, or push them to do more than they already can.

6. Muscular Strength

7. Myths about weight training • 1. Muscle-bound physique2. Is weight training good for females?3. Can muscle turn into fat? 4. Is weight-lifting bad for your joints? 5. Does weight-lifting stunt your growth?

8. Muscular Endurance • The ability to apply strength over a period of time. This includes the ability of a muscle to work over and over again. It is also the ability to hold a contraction over a period of time.

9. Muscular Endurance

10. Flexibility • The ability to bend and stretch muscles through a full range of motion. • All movement requires some degree of flexibility.

11. Stretch For Success • Warm-up before stretching cold muscles • Start slowly, exhaling as you gently stretch • Try to hold for at least 10 to 30 seconds.

12. Stretching No-No’s • Don’t bounce a stretch. Holding a stretch is more effective and there is less risk of injury. • Don’t strain or push a muscle too far. If a stretch hurts, ease up. • Don’t hold your breath.

13. Where can YOU go to workout?!

14. Body Composition • The amount of body fat compared to muscle and bone.

15. How do we measure our fat? Body Mass Index Waist Circumference Calipers Electrical Device Hydrostatic Water Weighing Bod Pod

16. Healthy Body Fat for TeenagersGirls: 14-21% Boys: 9-15%

17. BMI Charts and what they don’t know!

18. Knowledge Check! • This element is the amount of force muscles exert when they contract. • This element is the ratio of fat tissue and lean tissue a person has. • This element is described as how well a muscle can keep doing an activity or keep performing work. • This element refers to how well the body takes in and uses oxygen. It is also known as your aerobic capacity. • This element is the ability of the joints to move through a full range of motion. Stretching is the best way to improve. • This element is the ratio of fat tissue and lean tissue a person has.

19. Muscle Trivia Which muscles never rest?

20. HEART & STOMACH • Heart muscle keeps contracting 70 or so times a minute, while the smooth muscle in your digestive tract moves all the time.

21. How are muscles attached to bone?

22. Muscles are attached to bone by tendons. These are strings of a tough protein called collagen. You can see the tendons in your wrist if you clench your fist.

23. Which is the strongest muscle?

24. Size for size, the strongest muscle in your body is the masseter. One masseter is located on each side of the mouth. Working together, the masseter gives a biting force of about 150 pounds.

25. How many muscles are there in my hand?

26. How much do my muscles weigh?

27. Your muscles make up about 40 percent of your overall weight. In all, they weigh much more than your bones.

28. How many muscles do you have?

29. You have about 650 muscles, with more than 50 in your face alone. You use 17 muscles to smile, but more than 40 to frown.

30. Fitness Program Commercial • Name of Program • What it is… • Warm up • Workout • Cool Down • Benefit or Rewards • Everyone participates