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Physical Fitness- The ability to handle
everyday physical work and play without
becoming overly tired.
Physical Activity- Any kind of movement that
causes your body to use energy.
Exercise- Planned structured repetitive
physical activity that improves or maintains
physical fitness.
Physical
Fitness
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Cardiovascular
Endurance-is the
ability of the heart,
lungs and blood
vessels to deliver
oxygen to working
muscles and tissues,
as well as the ability
of those muscles and
tissues to utilize that
oxygen.
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Cardiovascular activities should be performed
for 20 minutes or more at your Target Heart
Rate in order to receive physical benefits from
the exercise.
Examples:
Jogging
Swimming
Bicycling
Step Aerobics
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Strengthens your heart.
Helps you lose weight
and reduce fat .
Increases your endurance.
Improves functioning in
daily life without
shortness of breath or
fatigue.
Supports healthy organs.
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Muscular
Strength- the
ability of your
muscles to
exert a force.
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Muscular
Endurance- the
ability of a muscle
or group of muscles
to sustain repeated
contractions against
a resistance for an
extended period of
time.
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Muscular Strength training should focus on
heavier loads lifted fewer times while Muscular
Endurance training incorporates higher
repetitions at a lower weight.
Examples:
Weight Lifting
Bicycling
Push ups
Sit ups/Crunches
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Reducing muscle fatigue
during daily routines.
Prevention of health
problems.
Reduces risk of
osteoporosis.
Improved posture.
Benefits bone mass
development.
Helps you lose weight in
two ways: improves your
muscle mass and increases
your energy expenditure.
Reduces risk of injury in
athletes.
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FlexibilityThe ability to
bend and
move joints
through a full
range of
motion.
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Static Stretches- No voluntary muscle
activity around the joint during static
stretches. Example: Sitting with
outstretched legs and reaching for toes.
Muscle is relaxed and stretched to a point
before significant discomfort and held for
15-60 seconds.
PNF Stretches- Proprioceptive
Neuromuscular Facilitation. Contracting
the muscle before stretching it so that it
can be stretched farther. Example: HoldRelax Technique. While holding in a
static stretch contract the muscle while
pushing against a partner.
Dynamic or Ballistic Stretches- Involves
going beyond the normal length of the
muscle during active movement.
Example: Sprinter warming up taking
long strides to stretch hips in preparation
for a race.
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Flexibility is an important part of fitness that
should be included in every exercise. It is very
important to stretch at the beginning and end
of a workout in order to help prevent pulling a
muscle. It is also important to teach good
technique.
Stretching
Yoga
Pilates
Gymnastics
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Increases range of
motion.
Promotes relaxation.
Improves performance
and posture.
Reduces stress on your
body and reduces risk
of injury for any
resistance training
routines or athletic
performance.
Decreased muscle
soreness.
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Body
Compositionthe % of body
fat compared
to the % of lean
muscle tissue.
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For a typical person 15-25% of body
composition is fat and 75-85% is lean body
tissue.
BMI Calculations
Skin Fold Method
caliper testing
Hydrostatic Weighing
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BMI-is a ratio of height
to weight.
BMI is commonly used
by the federal
government to report
obesity statistics.
*BMI does not measure
body fat percentage
therefore individuals
with large amounts of
muscle mass may be
listed as overweight.
A person with a lot of
body fat may show a
BMI that is normal as
well.
BMI = Weight in pounds_________________
(Height in inches) x (Height in inches) X 703
BMI MEASURES
Less than 18.5
Underweight
18.5 – 25
Optimal
25.1-29.9
Overweight
Over 30
Obese
Over 40
Morbidly obese
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Provides critical
information that helps
support health-related
decisions.
Improves blood circulation
reducing the risk of heart
disease and stroke.
Promotes healthy blood
pressure and cholesterol
levels.
Improves the quality of
sleep.
Increases energy and
endurance.
Improves mood and self
confidence.
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Aerobic ExerciseRhythmic non-stop
moderate to vigorous
activities that work
the heart, and build
endurance.
Anaerobic ExerciseIntense physical
activity that requires
a short burst of
energy.
Agility
Coordination
Speed
Skill
Related
Fitness
Power
Reaction
Time
Balance
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Frequency- How often are you going to work out.
Daily exercise is recommended, 3 times per week
should be the minimum.
Intensity- How hard you work out. Cardiovascular
endurance requires 20 minutes or more in a single
session in the target heart rate zone to receive physical
benefits from the exercise. Muscular Strength can be
measured by tracking how much weight is lifted with a
lower number of repetitions. Muscular Endurance can
be measured by tracking how many repetitions are
completed using a lower weight.
Time- How long you will work out. 30-60 minutes of
daily activity.
Type- What type of exercise Aerobic or Anaerobic?
Which fitness skills?
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It is important to understand Heart Rate when
dealing with exercise to help keep yourself safe
and assure that you will receive physical
benefits from the work that you put in.
When dealing with Heart Rate problems
always answer BPM at the end of every
problem.
BPM= Beats Per Minute
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Your Resting Heart Rate is the amount of time
your heart beats in one minute when you are at
your most calm state.
The best time to take your resting heart rate is as
soon as you wake up in the morning after a good
night’s sleep.
A person’s RHR decreases the more fit they
become.
To figure out your most accurate RHR you take
your pulse for one full minute.
Formulas for RHR:
30 seconds multiply pulse by 2
15 seconds multiply pulse by 4
10 seconds multiply pulse by 6
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Your Maximum Heart Rate is the maximum
amount of times your heart can beat in one
minute.
It can be dangerous to your heart to exercise at
a level that is too close to your MHR.
Formula for MHR (220 – your age)
*The formula for MHR is just an estimate for
each person but can vary depending on factors
such as fitness level, medications, etc…
Target Heart Rate is a desired range of heart rate
reached during aerobic exercise which enables one's
heart and lungs to receive the most benefit from a
workout without being overworked.
 It is recommended that you exercise between 50% to
85% of your MHR depending on your fitness level.
 If you are just beginning exercise, have known heart
disease, or are on any medications a doctor should be
consulted before any exercise.
 Formulas for THR:
Lower Limit- (220-age) multiply answer by .50
Middle Limit- (220-age) multiply answer by .65
Upper Limit- (220-age) multiply answer by .85
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