Lesson 2Improving Your Fitness

Elements of Fitness Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition

Evaluating Your Fitness Measuring Cardiorespiartory Endurance-

evaluate by doing a 3 minute step test. Step up w/ right foot and then bring up left foot

then down right, then left. Cont. for 3 min and maintain a steady pace of 24

steps per min. Take pulse after 3 min. Count number of

heartbeats you feel in 15 seconds then multiply that number by 4 to determine your pulse rate.

Measuring Muscular Strength and Endurance Different muscle groups require different

exercises. Exercises that test strength and endurance of

abdominal muscles and upper body strength: Partial Curl-Ups Right-angle Push-ups

Measuring Flexibility Sit-and-reach test measures the flexibility of

your lower back and hamstring muscles.

Getting Fit Exercise and other activities can fit into 2 categories:

aerobic and anaerobic Aerobic Exercise-rhythmic activities that use large

muscle groups for an extended period of time. Raises heart rate and body’s use of oxygen Examples: jogging, swimming, riding a bike Anaerobic Exercise-intense, short bursts of

activities in which the muscles work so hard that they produce energy without using oxygen

Examples: Sprinting and lifting weights

Improving Cardiorespiratory Endurance Aerobic exercise improves cardiorespiratory

endurance, increases heart rate and pumps more blood throughout your body.

Heart and lungs eventually adapt to the demands made by aerobic activity by working more efficiently

Reduces risk of cardiovascular disease, helps manage weight and lower risk of type 2 diabetes, certain cancers and other diseases associated with being overweight.

Improving Muscular Strength and Endurance Anaerobic exercises improves muscular strength and

endurance. The more the muscles work, the stronger they become.

Exercises that strengthen the muscles are known as resistance or strength training.

Examples: free weights, exercise machines or your own body weight

3 ways to improve resistance to work your muscles: Isometric exercises Isotonic exercises Isokinetic exercises

Improving Flexibility Stretching exercises improves flexibility,

circulation, posture and coordination and eases stress.

Reduces risk of injury during activity Stretch slowly and if it causes pain, you

stretched too far