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Chapter 3
Evaluating Your Health-Related Fitness
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Health-Related Components
Cardiorespiratory FitnessMuscular Strength/EnduranceBody CompositionFlexibility
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Cardiorespiratory Fitness
The ability to do vigorous, large muscle exercise over a long period time.
Running/JoggingSwimming
Walking
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Intensity vs. Duration
Intensity 60% - 90% of Max. Heart rate
• 60-70 (beginners)• 70-90 (average to high fitness levels)
Duration 20 minutes minimum
When intensity increases, what happens to the duration of an activity?
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Muscular Strength/Muscular Endurance
Muscular Strength – the amount of force that can be exerted by a single contraction of the muscle (1 rep max)
Muscular Endurance – the ability to continue using certain muscles for a period to time (as many as you can)
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Muscular Strengthvs.
Muscular Endurance
How do you measure intensity? Weight lifted
How does the intensity differ? Strength – More weight/less
repetitions Endurance – less weight/more
repetitions
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Free Weight vs. Machines
Safety? Why? Time Constraints? Works both Right & Left Equally?
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How does Weightlifting affect Body Composition?
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Body Composition
The percent of body weight composed of fat compared to the percent that is composed of tissue, bone and muscle.
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Criterion-Referenced Testsa test based on public health research that sets a standard by which to measure an individual’s test
scores. Evaluating Body Fat
Underwater weighing Skinfold measurements Electrical impedance
• Recommended Body Fat Percentage Girls = 12%-24% Boys = 7%-19%
• People spend about $40 billion yearly attempting to lose weight.
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Calculating Target Weight• Recommended Body Fat Percentage
Girls = 12%-24% Boys = 7%-24%
1 lb of Fat = 3500 calories Example: To calculate Target Weight 200 lbs (current weight) Multiply by 30% (current body fat %) Total = 60 lbs of fat 200-60=140 Lean body mass (bones, muscle, etc) 140 X 20 (body fat % goal) + 140 = Target Weight
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Body Mass Index (BMI)
Weight (kg)
_________
Height (m)2
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Chapter 3Training for Fitness
Principles of TrainingOverloadProgressionSpecificity
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The Overload Principle
Placing increased demands upon the body This causes the body to adapt or adjust
which leads to improved physical condition.
FITT
Frequency – How often?
Intensity – How hard?
Time (Duration) – How long?
Type – what you do?
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Progression
The gradual increase in exercise or activity over a period of time
Can be in terms of frequency, intensity or time (duration)
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Specificity Improvements in a fitness area requires
specific kinds of activity. Training for one area does not necessarily
improve another.
If you want to see your six-pack abs, what must you do along with all your crunches?
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What are the Benefits of the Warm-up?
Prepare the body gradually increase heart rate
Reduce injuries
Increase oxygen sent to muscles
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What are the benefits of the Cool Down?
Allows body to adjust
Prevents cramps
Prevents soreness
Prevents pooling of blood
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Cross-Training
Involves combining two or more types of exercise in one workout or using different exercises alternately in successive workouts.
What are some examples of Cross-training that we have used in class?
What are some examples of Cross-training that you could use outside of school?
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Overtraining
Occurs when a person participates in any physical activity at very high intensity levels or for unusually long periods of time.
What are the dangers of overtraining?• Physical Exhaustion• Injuries
What type of injuries can occur?