Ms. Wilkins PE

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Visit the TeacherWeb® videos to learn about the features, modifications, and customizations available on your website. Click here to learn more. Fitness Test Review small medium large 5 Components of Health Related Fitness 1. Flexibility- how far you can bend or stretch through a full range of motion. The greater the flexibility the less chance of injury. 2. Muscular Endurance- The ability of a muscle to do work for a period of time. An example would be sit-ups or crunches. 3. Muscular Strength- the ability of a muscle to resist a force. An example would be weight lifting, pull-ups and push-ups. 4. Cardio-respiratory endurance- the ability of your heart to pump blood and deliver oxygen throughout the body for a long period of time. You need at least 60 minutes of this per day. Examples are running, jogging, swimmimng, cycling, tennis, basketball,hiking, etc. 5. Body composition- ratio of muscle to fat. 3 ways to measure: 1.underwater weighing-Most accurate; Sit on a scale and then you go under water and expel as much air as possible. 2.Electromagnetic hand held monitor- you input your height, weight, and activity level. Easy to do and pretty accurate. 3. skin calipers- pinch the skin in three places: back of tricep, front of quad, and at your waist. Easier to have done but not always as accurate. 4. Tanita Scale- not as accurate but you can buy them for your home or health club. Stand on the scale with your barefeet and it will tell you how much body fat you have. 6 Skill Related Components of Fitness 1. Agility-how fast you can start and stop. Ex. Shuttle run, Capture the Cones, boxball, etc. 2. Reaction time-how quickly you react to a stimulus Ex. hearing the starting gun go off at a track or cross country meet. The time it takes you to move from the time you hear the gun is your reaction time. 3.Balance-being able to maintain the body's equilibrium while being stationary or moving. Ex. gymnastics, bicycling, shuttle run. 4.Speed-the ability to move quickly. Ex. 40 yd dash. 5.Coordination-the ability to perform a task or movement accurately and smoothly. Ex. shuttle run, jumping rope, hitting a tennis ball, etc. 6.Power-is the ability to quickly convert energy into force. Ex. shot put, discus, weightlifting, etc. F.I.T.T. Principle Frequency- how often you exercise in a week 3-5 days is recommended 3 if you are just starting,5 if you have been going for awhile Intensity-how high you get your heart rate. 60-85% of you maximum heart rate is recommended. Max. HR= 220- your age Min. Target HR =220-your age x .60 Max. Target HR =220- your age x .85 Type- Cardio-respiratory, weightlifting, stretching, etc. Time- how long you exercise while keeping your heart rate between .60 and .85 Recommended amount is 60 minutes per day Benefits of exercise: 1. Physical- lower blood pressure, lower cholesterol, stronger and healthier heart, better posture, stronger muscles and bones. 2. Mental/emotional- stress relief, better self-esteem, self- confident. 3. Social- make new friends, feel better about yourself, feel part of a team or class. Aerobic-using oxygen while exercising for long periods of time(Cardio). Ex. running, walking, hiking, tennis, basketball, etc. Anaerobic- not using oxygen while exercising. These are short tasks such as sprinting, gymnastics and weightlifting. National- is where you are doing better than 50% of your age group across the United States. Presidential-is where you are doing better than 85% of the people in your age group across the United States. In other words the top 15%. Or, would you like to view and optionally restore one of these previous versions? Password: Forgot your password?

Ms. Wilkins PE

Fitness Test Review

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