Download Physical Activity for Life

Physical Activity for Life
Lesson Two
Fitness and You
Pgs 80-86
Health Elements of Fitness

These areas determine whether or not you
are physically fit:

Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Body composition

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Cardiorespiratory Fitness

The ability of the heart,
lungs, and blood
vessels to supply
oxygen for long periods
of time during moderate
to vigorous exercise

Measurement: mile run
and step test
Muscular Strength

The amount of force a
muscle can exert

Measurement: pushups and sit-ups
Muscular Endurance

The ability of the
muscles to perform
physical tasks over a
period of time without
becoming tired

Measurement: sit-ups
and arm hang
Flexibility

The ability to move a
body part through a full
range of motion

Measurement: sit-andreach
Body Composition

The ratio of body fat to
lean tissue, including
muscle, bone, and
connective tissue

Measurement: skinfold
test
Improving Your Fitness

Aerobic Exercise: continuous activity that
lasts at least 20 minutes requiring large
muscle groups (“with oxygen”)

Anaerobic Exercise: intense short bursts of
activity (“without oxygen”)
Improving Cardiorespiratory Fitness

Choose aerobic exercise that increases the
heart rate and improves lung capacity

Cycling
Swimming
Jogging
Dancing

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Improving Muscular Fitness

Choose anaerobic exercises such as

Resistance/Strength training
Sprinting
Jumping/Plyometrics

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Improving Flexibility

Do gentle stretching exercises and hold each
for at least 20 seconds

Activities like yoga, martial arts, dance, and
gymnastics also improve flexibility