9th PE Final

CARDIOVASCULAR FITNESS

• The heart and lungs supply the working muscles with Oxygen

(O2) for an extended period of time.

• The benefits are improved endurance in activities and faster

recovery time.

• Activities include fast walking, running,

swimming, and biking.

MUSCULAR STRENGTH

• The ability for a muscle to move or resist a workload.

• The ability of a muscle to lift something heavy 1 time (1 rep max)

• The benefits are a reduced chance of injury and improved posture,

physical performance, and body composition.

• Any exercises that involve lifting heavy weights (either your own

body weight or free weights help with this).

MUSCULAR ENDURANCE

• The ability of muscles to perform an exercise or task over and over

without getting tired (fatigue).

• Benefits include being able to play longer without getting tired.

• Any activity that you can do over and over (like loco-motor

movements or exercises) can help with this, like curl-ups.

• Lifting light weights about 10-15 times.

FLEXIBILITY

• The ability of the muscles to move through their full range

of motion (ROM).

• The benefits include reducing the chance of injury.

• Good stretching activities that last for at least 20 seconds each help

flexibility.

• It is important to stretch both upper and lower extremity muscles

regularly.

BODY COMPOSITION

• The ratio of lean body mass to fat mass in the body

body. Good body composition is higher % of lean mass and lower %

of fat.

• Basically, how much of your body is fat and how much of your body

isn’t fat.

• Lean body weight includes organs, bones, muscle cells, and water.

• To maintain good body composition, you want to exercise regularly and

maintain a good, balanced diet.

What are the 5 Fitness Components?

Cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition.

How to find your Maximal Heart Rate (MHR)

220 - your age

How to find your Resting Heart Rate (RHR)

Count your pulse for 60 seconds

How to find "N"

Maximal Heart Rate (MHR) - Resting Heart Rate (RHR)

How to find the LOWER END of your Training Heart Rate ZONE (THR)

N * 0.6 + RHR

How to find the UPPER END of your Training Heart Rate ZONE (THR)

N * 0.8 + RHR