HEAD START - Santa Ana Unified School District
Fitness
Components of Health Related Fitness
Physical fitness is only one area of total fitness. Other areas of total fitness include mental, social, and emotional maturity. There are five areas of health related fitness. They are cardiovascular, muscular strength, muscular endurance, flexibility, and body composition.
Cardiovascular fitness or aerobic fitness is the ability to exercise the entire body for long periods of time. It requires a strong heart, healthy lungs, and clear blood vessels to supply the body with oxygen. Activities to improve fitness in this area include running, swimming and aerobic dance. A person must do the activity continuously for a minimum of 20 minutes within their target heart rate zone. Cardiovascular/aerobic activity should be done a minimum of 3 days per week. Every other day is preferable. The mile or the pacer will measure fitness testing in this area.
Muscular Strength is the amount of force you can put forth with your muscles. It is often measured by how much weight you can lift. People with strength have fewer problems with backaches and can carry out their daily tasks efficiently. Examples of muscular strength include push-ups, weight lifting heavy weight with few repetitions, and pull-ups. Fitness testing will be measured by doing push-ups.
Muscular Endurance is the ability to use the muscles, which are attached to the bones, many times without getting tired. People with good muscular endurance are likely to have better posture, have fewer back problems, and be better able to resist fatigue than people who lack muscular endurance. You can improve muscular endurance by lifting weights with many repetitions or doing curl-ups. Measuring the number of curl-ups you can do correctly is used for fitness testing.
Flexibility is the ability to use your joints fully. You are flexible when the muscles are long enough and the joints are free enough to allow movement. People with good flexibility have fewer sore and injured muscles. Stretching before and after activities will help to improve flexibility. The sit-and-reach and the trunk lift are two tests used to measure flexibility.
Body Composition is the percentage of body weight that is fat compared to other body tissue, such as bone and muscle. People who have a high percentage of fat are more likely to be ill and have a higher death rate than lean people. Exercise and eating the right foods in the proper amounts can improve body composition. Body composition can be measured using an instrument called calipers or it can be calculated by using the body mass index (BMI) which uses height and weight to determine your BMI.
Classwork
Answer the following in complete sentences and on a separate sheet of paper. Be sure to restate the question in the answer.
1. What are the five areas of health related fitness?
2. When trying to improve cardiovascular fitness, what two requirements must be met in order for the
activity to be considered cardiovascular?
3. What is the difference between muscular strength and muscular endurance?
4. Name two sports activities that require flexibility? Why?
5. What are two things you can do to improve body composition? Why?
(1)
Heart Rate
Heart Rate: The number of times the heart beats each minute.
Taking Heart Rate: Use first two fingers on either radial or carotid artery.
• Count number of pulses for 15 seconds then multiply that number by 4.
• Count number of pulses in 6 seconds and then add a zero to that number (less accurate)
Resting Heart Rate: The number of heartbeats during a period of inactivity.
Maximal Heart Rate: Measures how fast your heart can beat, or, contract, in one minute. It is usually used
to figure out your target heart rate, or, how hard your heart should be working, when
you exercise.
Maximal Heart Rate = 208 – (.70 X your age)
For example: a 12 year old
= 208 – (.70 X 12) round to nearest whole number
= 208 – 8
= 200
Estimated Maximal Heart Rate for a 12 year old is 200 beats per minute
ESTIMATED MAXIMAL HEART RATES (BEATS / MIN)
|Your age |11 |12 |13 |14 |15 |16 |
|MaxHR |200 |200 |199 |198 |197 |197 |
Target Heart Rate Zone: The exercise heart rate at which a person reaps cardio-respiratory benefits.
Target Heart Rate Zone = MaxHR X 65% thru MaxHR X 90%
(low end) (high end)
For example: a 12 year old
In previous example we calculated MaxHR to be 200
= 200 X .65 thru 200 X .90
= 130 thru 180
Target Heart Rate Zone for a 12 year old is 130 – 180 beats / min
TARGET HEART RATE ZONE (BEATS/MIN)
|Your age |11 |12 |13 |14 |15 |16 |
|MaxHR |200 |200 |199 |198 |197 |197 |
|THR Zone |130-180 |130-180 |129-179 |129-179 |128-177 |128-177 |
(2)
FIT Principle
Frequency: How many days per week you exercise.
Intensity: How hard or much energy you put out during exercise.
Time: How long you exercise continuously.
F.I.T. ACTIVITY CHART
| |BEGINNER ZONE FOR EXERCISE |MODERATE TO ADVANCED |
|Frequency |3 days / week |3 – 6 days / week |
|Intensity |65% MaxHR |65 – 90% MaxHR |
|Time |20 minutes |20 – 60 minutes |
Classwork
On a separate sheet of paper find the MaxHR and THR for the following ages. Show your work. The formulas are listed below. Remember, you must find the MaxHR before you calculate the THR.
Maximal Heart Rate = 208 – (.70 X your age)
1. Calculate the MaxHR for a 13 year old.
2. Calculate the MaxHR for a 20 year old.
3. Calculate the MaxHR for a 50 year old.
Target Heart Rate Zone = MaxHR X 65% thru MaxHR X 90%
4. Calculate the THR for a 13 year old.
5. Calculate the THR for a 20 year old.
6. Calculate the THR for a 50 year old.
(3)
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