Chapter 4Chapter 4

Evaluating Your Health-Related Evaluating Your Health-Related FitnessFitness

Health-Related ComponentsHealth-Related Components

Cardiorespiratory FitnessCardiorespiratory FitnessMuscular Strength/EnduranceMuscular Strength/EnduranceBody CompositionBody CompositionFlexibilityFlexibility

Getting Fit in HollywoodGetting Fit in Hollywood

Which Health-Related Components did they test?Which Health-Related Components did they test?

Cardiorespiratory FitnessCardiorespiratory Fitness

The ability to do vigorous, large muscle The ability to do vigorous, large muscle exercise over a long period time.exercise over a long period time.

Running/JoggingSwimming

Walking

Intensity vs. DurationIntensity vs. Duration

Intensity Intensity 60% - 85% of Max. Heartrate60% - 85% of Max. Heartrate

Duration Duration 20 minutes minimum20 minutes minimum

When intensity increases, what happens When intensity increases, what happens to the duration of an activity?to the duration of an activity?

Muscular Strength/Muscular Muscular Strength/Muscular EnduranceEndurance

Muscular Strength – the amount of force Muscular Strength – the amount of force that can be exerted by a single contraction that can be exerted by a single contraction of the muscle (1 rep max)of the muscle (1 rep max)

Muscular Endurance – the ability to Muscular Endurance – the ability to continue using certain muscles for a continue using certain muscles for a period to time (as many as you can)period to time (as many as you can)

Muscular StrengthMuscular Strengthvs.vs.

Muscular EnduranceMuscular Endurance

How do you measure intensity? How do you measure intensity? Weight liftedWeight lifted

How does the intensity differ? How does the intensity differ? Strength – More weight/less Strength – More weight/less

repetitionsrepetitions Endurance – less weight/more Endurance – less weight/more

repetitionsrepetitions

Free Weight vs. MachinesFree Weight vs. Machines

Safety? Why?Safety? Why? Time Constraints?Time Constraints? Works both Right & Left Equally?Works both Right & Left Equally?

How does Weightlifting affect Body Composition?

Body CompositionBody Composition

The percent of body weight composed of The percent of body weight composed of fat compared to the percent that is fat compared to the percent that is composed of tissue, bone and muscle.composed of tissue, bone and muscle.

Criterion-Referenced TestsCriterion-Referenced Testsa test based on public health research that sets a a test based on public health research that sets a standard by which to measure an individual’s test standard by which to measure an individual’s test

scores.scores. Evaluating Body FatEvaluating Body Fat

Underwater weighingUnderwater weighing Skinfold measurementsSkinfold measurements Electrical impedanceElectrical impedance

• Recommended Body Fat PercentageRecommended Body Fat Percentage Girls = 15-25%Girls = 15-25% Boys = 10-20%Boys = 10-20%

• People spend about $40 billion yearly People spend about $40 billion yearly attempting to lose weight.attempting to lose weight.

Calculating Target WeightCalculating Target Weight

• Recommended Body Fat PercentageRecommended Body Fat Percentage Girls = 15-25%Girls = 15-25% Boys = 10-20%Boys = 10-20%

1 lb of Fat = 3500 calories1 lb of Fat = 3500 calories Example: To calculate Target WeightExample: To calculate Target Weight 200 lbs (current weight)200 lbs (current weight) Multiply by 30% (current body fat %)Multiply by 30% (current body fat %) Total = 60 lbs of fatTotal = 60 lbs of fat 200-60=140 Lean body mass (bones, muscle, etc)200-60=140 Lean body mass (bones, muscle, etc) 140 X 20 (body fat % goal) + 140 = Target Weight140 X 20 (body fat % goal) + 140 = Target Weight

Body Mass Index (BMI)Body Mass Index (BMI)

Weight (kg)Weight (kg)

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Height (m)2Height (m)2

Celebrity ResultsCelebrity Results

Chapter 6Chapter 6Training for FitnessTraining for Fitness

Principles of TrainingPrinciples of TrainingOverloadOverloadProgressionProgressionSpecificitySpecificity

The Overload PrincipleThe Overload Principle

Placing increased demands upon the bodyPlacing increased demands upon the body This causes the body to adapt or adjust This causes the body to adapt or adjust

which leads to improved physical which leads to improved physical condition.condition.

FITFIT

FFrequency – How often?requency – How often?

IIntensity – How hard?ntensity – How hard?

TTime (Duration) – How long?ime (Duration) – How long?

ProgressionProgression

The gradual increase in exercise or activity The gradual increase in exercise or activity over a period of timeover a period of time

Can be in terms of frequency, intensity or Can be in terms of frequency, intensity or time (duration)time (duration)

SpecificitySpecificity Improvements in a fitness area requires Improvements in a fitness area requires

specific kinds of activity.specific kinds of activity. Training for one area does not necessarily Training for one area does not necessarily

improve another.improve another.

If you want to see your six-pack abs, what If you want to see your six-pack abs, what must you do along with all your crunches?must you do along with all your crunches?

What are the Benefits of the Warm-up?What are the Benefits of the Warm-up?

Prepare the bodyPrepare the body

Reduce injuriesReduce injuries

Increase oxygen sent to musclesIncrease oxygen sent to muscles

What are the benefits of the Cool Down?What are the benefits of the Cool Down?

Allows body to adjustAllows body to adjust

Prevents crampsPrevents cramps

Prevents sorenessPrevents soreness

Prevents pooling of bloodPrevents pooling of blood

Cross-TrainingCross-Training

Involves combining two or more types of Involves combining two or more types of exercise in one workout or using different exercise in one workout or using different exercises alternately in successive exercises alternately in successive workouts.workouts.

What are some examples of Cross-training What are some examples of Cross-training that we have used in class?that we have used in class?

What are some examples of Cross-training What are some examples of Cross-training that you could use outside of school?that you could use outside of school?

OvertrainingOvertraining

Occurs when a person participates in any Occurs when a person participates in any physical activity at very high intensity levels or physical activity at very high intensity levels or for unusually long periods of time.for unusually long periods of time.

What are the dangers of overtraining?What are the dangers of overtraining?• Physical ExhaustionPhysical Exhaustion• InjuriesInjuries

What type of injuries can occur?What type of injuries can occur?