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PHYSICAL FITNESS &

EXERCISE

1. Each learner will understand the meaning of physical fitness and the 5
fitness indicators.
2. Students will gain a knowledge of FITT safety.
3. Students will recognize the two types of exercises; aerobic and anaerobic.
4. Individuals will develop an understanding of other health indicators, i.e.
body composition, resting heart rate, blood pressure,

Indian Hills Middle School


5 Fitness Indicators:
Determines levels of fitness and can be
measured and improved upon.

1. Cardiovascular (CR) endurance the efficiency


with which the body delivers oxygen and nutrients
needed for muscular activity. The wellness of
your heart and lungs.
2. Muscular strength the greatest amount of force
a muscle or muscle group can exert in a single
effort.
3. Muscular endurance the ability of a muscle or
muscle group to perform repeated movements
with a sub-maximal force for extended periods of
time.
4. Flexibility the ability to move the joints through
an entire, normal range of motion.
5. Body composition the amount of body fat a
person has in comparison to his total body mass
(muscle and bone).
Successful training program to
improve fitness levels:
A person must include several factors into any
successful fitness training program to improve
fitness levels. Ask yourself?
1. How often do I exercise?
2. How hard do I exercise?
3. How long do I workout?
4. What type of exercise should I do?
INTENSITY:
It represents the degree of effort that an
individual would train.
How much weight is lifted or how fast an individual should run are
examples.
Significant changes of cardiorespiratory (CR) fitness are brought
about by sustaining a 60-80% training heart rate during exercise.
Age makes a difference for training heart rate (THR). The older an
individual is the lower the THR and the younger the individual the
higher the THR. Ages 12-14 train as high as 85%.
TRAINING HEART RATE:
Formula: 220 (maximum heart rate) age x 85% (high) = THR
TYPE OF EXERCISES:
requires large amounts of oxygen exchange, uses the large muscles of
the body, and activities are rhythmic, i.e. running, swimming, bicycling, stair
climbing, rope skipping

exercises of short duration of time, explosive, stop go exercises,


i.e. lifting weights, sprinting, sports

Aerobic Anaerobic
Aerobic Exercise
Aerobic exercise is best for training the heart,
lungs, and muscles for better sport activity. It
reduces health risks, i.e. obesity, high blood
pressure, diabetes. It improves attitude and
stimulates the mind. It should be the main
focus in your exercise program.

Jogging, swimming, cross-


country skiing, jumping
rope, biking, aerobic
dancing, stair climbing
Anaerobic Exercises:
The most effective workout is
a combination of both aerobic
and anaerobic exercise.

Lifting weights, playing sport activities:


basketball, volleyball, tennis, softball, football
SPORT ACTIVITY: Allows for self expression, supports
fitness, creates friends and confidence, & demands excellence in
character.
Health Assessments:
Body Composition: refers to the amount of body fat
verses bone, muscle, and sinew. Boys: 16% body fat, Girls:
20% body fat. The best way to measure body fat is
hydrostatic weighing. BMI measures body mass by
measuring weight and height to create an index of your
percent body fat.

Blood Pressure- refers to the pressure created as


blood passes through the heart and arteries of the
circulatory system. Average blood pressure; systolic
120/80diastolic.

Resting Heart Rate- the lower the resting heart rate


of an individual the better condition of the heart. An
athletes resting heart rate would be lower in the 50s but
an average resting HR would be in the 70s for most others
Follow up /review questions: Answer the
following questions on a separate piece of
paper, with your name and class period on it.

1. What are the 5 components of fitness?

2. What is F.I.T.T.?

3. What are the two types of exercises?

4. Name an exercise from each of the two


categories.

5. Which exercise should be the focus of


your workout?