Lesson Do you have trouble running a mile? Fitness and You Does your friend have a hard time doing push-ups? Every person’s level of physical fitness is different.
Download ReportTranscript Lesson Do you have trouble running a mile? Fitness and You Does your friend have a hard time doing push-ups? Every person’s level of physical fitness is different.
Lesson 2 Do you have trouble running a mile? Fitness and You Does your friend have a hard time doing push-ups? Every person’s level of physical fitness is different. Lesson 2 Lesson Objectives In this lesson, you will learn to: • Describe the five areas of health-related fitness • Improve each of the five areas of health-related fitness Lesson 2 Elements of Fitness Five Areas of Health-Related Fitness To have total fitness, you need to take into account the five areas of health-related fitness. • Cardiorespiratory endurance • Muscular strength • Muscular endurance • Flexibility • Body composition Lesson 2 Elements of Fitness Improving Fitness Through Exercise When you know your strengths and weaknesses, you can take steps to improve your physical fitness through exercise. Lesson 2 Elements of Fitness Measuring Cardiorespiratory Endurance Cardiovascular health depends on maintaining good cardiorespiratory endurance. The three-minute step test can be used to measure your cardiorespiratory endurance. Lesson 2 Elements of Fitness Cardiorespiratory Endurance—Step Test The step test enables you to determine the rate at which your heart beats following a period of physical activity. Lesson 2 Elements of Fitness Measuring Muscular Strength and Endurance • You need muscular strength for activities that involve lifting, pushing, or jumping, and muscular endurance to perform such activities repeatedly. • People with good muscular strength and endurance often have better posture and fewer back problems. Lesson 2 Elements of Fitness Abdominal Muscle Strength and Endurance—Curl-Ups Curl-ups are often used to measure abdominal strength. Lesson 2 Elements of Fitness Upper Body Strength and Endurance—Arm Hang The arm hang is one test that is used to measure upper body strength and endurance. Lesson 2 Measuring Flexibility Being flexible can: • Increase your athletic performance. • Help you feel more comfortable, and reduce the risk of muscle strains and other injuries. Elements of Fitness Lesson 2 Elements of Fitness Body Flexibility—Sit-and-Reach You can use the back saver sit-and-reach test, developed by the Cooper Institute of Aerobics Research in Dallas, Texas, to assess the flexibility of your lower back and the backs of your thighs. Lesson 2 Measuring Body Composition • The “pinch test” is a common method of determining body composition. • A skinfold caliper is used to measure the thickness of fat on three to seven different parts of the body. • The average of the measurements is then calculated to estimate the total proportion of body fat. Elements of Fitness Lesson 2 Improving Your Fitness Categories of Physical Activities You can choose from many different physical activities and exercises to improve your fitness level, but most fall into one of two categories: 1. Aerobic exercise Examples: Running, cycling, swimming, and dancing 2. Anaerobic exercise Examples: Running a 100-meter dash and lifting weights Lesson 2 Improving Your Fitness Improving Cardiorespiratory Endurance • When you do aerobic exercises, your heart rate increases and your heart sends more oxygen to your muscles to use as energy. • Don’t force yourself to continue an aerobic activity if you become exhausted. • Before beginning a fitness program, consult a health care professional. Lesson 2 Improving Your Fitness • Improving Muscular Strength and Endurance • Anaerobic exercises such as resistance training help tone muscles, improve muscular strength, and increase muscular endurance. Lesson 2 Improving Your Fitness Improving Flexibility When you have good flexibility, you can easily bend, turn, and stretch your body. Lesson 2 Improving Your Fitness Improving and Maintaining Bone Strength • The health behaviors you engage in relating to physical activity • and nutrition can affect the health of your skeletal system now and later in life. • Calcium found in dairy products and certain green vegetables is essential for building strong bones. • Resistance training and weight-bearing activities can also help increase bone mass and strengthen your skeletal system.