Improving Your Fitness

Lesson 2
Improving
Your Fitness

BIG
IDEA

New Vocabulary

cardiorespiratory
endurance

muscular endurance

muscular strength

flexibility

Different types of exercise can help you
evaluate and improve the various
elements of fitness.

aerobic exercise

anaerobic exercise

Glencoe Health Chapter 12 Physical Activity and Fitness

LESSON 2 Improving Your Fitness

Main Idea

Elements of Fitness

Five elements of fitness all affect your health in
different ways.

The five elements are cardiorespiratory
endurance, muscular strength, muscular
endurance, flexibility, and body composition.

Glencoe Health Chapter 12 Physical Activity and Fitness

LESSON 2 Improving Your Fitness

cardiorespiratory endurance
The ability of your heart, lungs, and blood vessels
to send fuel and oxygen to your tissues during
long periods of moderate to vigorous activity.

New Vocabulary

Elements of Fitness

If you have cardiorespiratory endurance, you
can run a mile or go on a long hike without
tiring.

Glencoe Health Chapter 12 Physical Activity and Fitness

LESSON 2 Improving Your Fitness

muscular strength
The amount of force your muscles can exert.

New Vocabulary

Elements of Fitness

You need muscular strength for all kinds of
activity that put stress on your muscles, such as
lifting, pushing, and jumping.

Glencoe Health Chapter 12 Physical Activity and Fitness

LESSON 2 Improving Your Fitness

muscular endurance
The ability of your muscles to perform physical
tasks over a period of time without tiring.

New Vocabulary

Elements of Fitness

Muscular endurance gives you the power to
carry out daily tasks without fatigue, such as
carrying boxes up and down a flight of stairs.

Glencoe Health Chapter 12 Physical Activity and Fitness

LESSON 2 Improving Your Fitness

Open Ended

What is a common activity you might do that requires muscular endurance?

flexibility
The ability to move your body parts through their
full range of motion.

New Vocabulary

Elements of Fitness

Flexibility can improve your athletic
performance and reduce your risk of muscle
strain and other injuries.

Glencoe Health Chapter 12 Physical Activity and Fitness

LESSON 2 Improving Your Fitness

Poll

Do you feel that your flexibility is where it should be?

• Yes

• No

Elements of Fitness

Your body composition is the ratio of fat to lean
tissue in your body.

Having low overall body fat reduces your risk of
cardiovascular disease and other health
problems associated with being overweight.

Glencoe Health Chapter 12 Physical Activity and Fitness

LESSON 2 Improving Your Fitness

Main Idea

Evaluating Your Fitness

You can use different tests to evaluate each
element of your fitness.

You can use tests to measure your
cardiorespiratory endurance, muscular strength,
and endurance, and flexibility.

Glencoe Health Chapter 12 Physical Activity and Fitness

LESSON 2 Improving Your Fitness

Measuring Cardiorespiratory Endurance

You can evaluate your cardiorespiratory
endurance by doing a three-minute step test.

Glencoe Health Chapter 12 Physical Activity and Fitness

LESSON 2 Improving Your Fitness

Measuring Muscular Strength and Endurance

You can measure the strength and endurance
of your abdominal muscles by doing a partial
curl-up test.

Glencoe Health Chapter 12 Physical Activity and Fitness

LESSON 2 Improving Your Fitness

Open Ended

What is a common way we might test upper body muscular strength?

Measuring Muscular Strength and Endurance

You can measure the strength and endurance of
your upper body by doing a right-angle push-up
test.

Glencoe Health Chapter 12 Physical Activity and Fitness

LESSON 2 Improving Your Fitness

Measuring Flexibility

The sit-and-reach test measures the flexibility of
your lower back and hamstring muscles.

Glencoe Health Chapter 12 Physical Activity and Fitness

LESSON 2 Improving Your Fitness

Match

Match the fitness test to the fitness component it is testing.

• Muscular Strength

• Flexibility

• Cardiorespiratory Endurance

• Muscular Endurance

1 Rep Max for a barbell squat

sit and reach test

PACER test or a mile run

push up test to see how many you can do

• 1 Rep Max for a barbell squat

• sit and reach test

• PACER test or a mile run

• push up test to see how many you can do

Main Idea

Getting Fit

Use different forms of exercise to improve the
various elements of your fitness.

Most exercises and activities fit into two basic
categories: aerobic and anaerobic.

Glencoe Health Chapter 12 Physical Activity and Fitness

LESSON 2 Improving Your Fitness

aerobic exercise
All rhythmic activities that use large muscle groups
for an extended period of time.

New Vocabulary

Getting Fit

Aerobic exercise raises your heart rate and
increases your body’s use of oxygen. Jogging,
swimming, and riding a bicycle are examples.

Glencoe Health Chapter 12 Physical Activity and Fitness

LESSON 2 Improving Your Fitness

AERO = OXYGEN

So when you see AEROBIC, think an activity that uses oxygen

anaerobic exercise
Intense, short bursts of activity in which the
muscles work so hard that they produce energy
without using oxygen.

New Vocabulary

Getting Fit

Sprinting and lifting weights are examples of
anaerobic exercise.

Glencoe Health Chapter 12 Physical Activity and Fitness

LESSON 2 Improving Your Fitness

The prefix "AN" means without

So when we look at ANAEROBIC and we already know "aero" means oxygen, that would make ANAEROBIC mean without oxygen

Improving Cardiorespiratory Endurance

Aerobic exercise increases your heart rate and
pumps more blood throughout your body.

Over time, your heart and lungs adapt to the
demands made by aerobic activity by working
more efficiently.

Glencoe Health Chapter 12 Physical Activity and Fitness

LESSON 2 Improving Your Fitness

Improving Cardiorespiratory Endurance

Anaerobic exercises improve muscular strength
and endurance.

Exercises like lifting weights strengthen the
muscles and are known as resistance or strength
training.

Glencoe Health Chapter 12 Physical Activity and Fitness

LESSON 2 Improving Your Fitness

Aerobic Activities & F.I.T.T.

The FITT Principle is an acronym we use to help determine how long and often to participate in aerobic activities

F.I.T.T.

• Frequency - how often each week you work out

• Intensity - a measurement of how hard you work

• Time - how long an exercise session lasts

• Type - what exercises you perform when you work out

Theses are all fluid principles and when one goes up there is typically a correlation with another.
Example - intensity goes up, time typically goes down OR frequency goes up, time goes down

Open Ended

List a few examples of how you can measure intensity during an exercise or workout?

Improving Flexibility

Stretching exercises improve your flexibility,
circulation, postures, and coordination.

They also reduce your risk of injury during other
activities.

Glencoe Health Chapter 12 Physical Activity and Fitness

LESSON 2 Improving Your Fitness

Improving Flexibility

Weight-bearing exercises work with gravity, and
are good for strengthening bones.

Strength training, walking, aerobics, and
dancing are all weight-bearing exercises.

Glencoe Health Chapter 12 Physical Activity and Fitness

LESSON 2 Improving Your Fitness

Open Ended

List three components of fitness that we have discussed today.

Multiple Choice

Which component of fitness do we test when we do the sit and reach test?

• muscular strength

• flexibility

• body composition

• muscular endurance

Categorize

Options (9)

swimming

running

cycling

lifting weights

sprints

box jumps

flexibility

muscular endurance

cardiorespiratory endurance

Organize these options into the right categories

Aerobic Exercise

Anaerobic Exercise

Component of Fitness