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Health Notes Ch 4- Physical Activity for Life Lesson 2- Fitness and You FIVE HEALTH RELATED COMPONENTS OF PHYSICAL FITNESS: 1. ___________________- the ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate-to-vigorous activity 2. ___________________- the amount of force a muscle can exert 3. ___________________- the ability of the muscles to perform physical tasks over a period of time without becoming fatigued 4. ___________________- the ability to move a body part through a full range of motion 5. __________________- the ratio of body fat to lean body tissue, including muscle, bone, water and connective tissue such as ligaments, cartilage, and tendons *It is important to have total fitness, therefore you must work on all five components of physical fitness* HOW TO MEASURE COMPONENTS: 1. Cardiorespiratory endurance…cardiovascular disease is the leading cause of death in the U.S. Keeping your cardiovascular system healthy is the most effective way of reducing your risk of developing this disease. Can you run a mile without stopping?? **Step Test** Three minute test used to measure cardiovascular endurance o Use a bench about 12 in high, fully extend each leg as you step up and down o Repeat at the rate of 24 steps per minute for three minutes o Take your pulse….you can either take it on your wrist with the index and middle finger of your other hand, or you can find it in the neck below the jaw bone o Then compare your pulse to the chart on page 81 in your book 2. Muscle strength and endurance….you need muscle strength for activities that involve lifting, pushing, or jumping…and endurance to do those repeatedly. It helps you carry out your day to day activities **Abdominal Muscle Test** Curl-Ups are used to measure abdominal strength o Lie on your back with your knees bent at 45degree angle, feet slightly apart, arms at your sides o With your heels flat on floor, curl your shoulders slowly off the ground, moving your arms forward toward your feet o Slowly return to original position. Do one curl up every three seconds until you can not do any more at that pace o Find your score on the chart on page 82 to rate your abdominal strength **Upper body test** Arm Hang is used to measure upper body strength and endurance o Grasp the pull up bar with your palms facing away from you o Raise your body so that your chin is above the bar, you can not swing from the bar o Hold the position for as long as possible, you will be timed to see how long you can keep your chin above the bar, if it falls below or touches the bar your time will stop o Compare your score to the chart on page 82 to rate your upper body strength and endurance 3. Flexibility- being flexible can increase your athletic performance, help you feel more comfortable, and reduce the risk of muscle strain and other injuries **Sit and Reach Test** Sit and reach is used to determine flexibility of the back and hamstrings o Tape a yardstick on a 12-inch high box/ or tape to the floor o Place your feet at the 15 inch mark on the tape, both heels should be on the line o Place one palm over the top of your other hand so that your middle fingers are together o Extend your hands over the tape as far as you can go, you get three tries, on the third try hold it for one second and record your score 4. Measuring body composition- how much of your body is composed of fat **there are many ways to assess body composition** #“Pinch test”- is performed with skin fold caliper, a gauge that measures the thickness of the fat beneath a fold of skin……not very accurate o measures three to seven spots on the skin, back of shoulder, back of arm, abdomen, hip and thigh #underwater weighing- most accurate body composition measurement, a person is submerged into water and then “weighed” to determine percent of body fat IMPROVING YOUR FITNESS You can choose from many different activities to improve your fitness, but most of them fall into two categories…aerobic, or anaerobic ___________________- any activity that uses large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 min..ex: running, cycling, swimming ___________________- involves intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen…ex: 100meter dash, lifting weights Improving Cardiorespiratory Endurance Aerobic Exercise, your heart rate increases and your heart sends more oxygen to your muscles to use as energy Over time your heart is strengthened, allowing it to pump more blood Improving Flexibility Through regular stretching exercises Move slowly and gently, hold for 15-20 seconds, do not bounce Improving and maintaining bone strength Calcium is essential for building strong bones Resistance training and weight bearing activities can also help increase bone mass