Fitness and Wellness

Fitness and
Wellness

Lesson Objective- Learning Targets

❖ I will be able to explain flexibility

❖ I will be able to explain how to develop muscular strength and muscular endurance

❖ I will be able to explain how to develop cardiorespiratory endurance and a healthful body

composition

❖ I will know how to develop a fitness plan

❖ I will know how to identify fitness skills that you can use when you participate in sports

and physical activities

What is Physical Fitness?

The condition of the
body that results from
regular physical activity.

Two Types-

Health-Related Fitness-

ability of the heart,
lungs, muscles, and

joints to perform well

ex- brisk walking,

jogging,

swimming,

biking

Skill-Related Fitness-
ability to perform well in

sports and physical

activities

ex- speed, agility,
power, hand-eye

coordination

Multiple Choice

The condition of the body that results from regular physical activity is called physical fitness

• True

• False

Multiple Choice

The ability to perform well in sports and physical activities is skill-related fitness

• True

• False

Multiple Choice

The ability of the heart, lungs, muscles, and joints to perform well is health-related fitness

• True

• False

Flexibility

The ability to bend and move the joints through a full rang of motion.

•The more flexible you are, the less likely you to injure muscles
and joints

•Regular stretching helps you reduce tension, inactivity reduces
flexibility

Multiple Choice

The more flexible you are, the less likely you to injure muscles
and joints

• True

• False

Multiple Choice

The ability to bend and stop the joints through a small rang of motion is flexibility

• True

• False

How to become flexible

Perform stretching
exercises two to three
times a week

1

Choose from a variety of
exercises that involve
static stretching

2

Repeat each stretching
exercises three to five
times

•Static Stretching- stretching
the muscles to a point where it
pulls and then holding for 15-30
seconds.

3

Include exercises to
stretch the muscles that
work each of the major
joints in the body

4

Continue your stretching
routine for 15-30 minutes

5

Lets See How Flexible You
Are!!

Flexibility of the lower back
and hamstring

V-sit reach or sit and reach

Multiple Choice

Demonstrating flexibility of the lower back
and hamstring by doing what fitness test

• Push ups

• V-sit

• Shuttle Run

• Curl ups

How can you develop muscular strength and

muscular endurance

Muscular Strength- the ability to lift, pull, push, kick, and throw with force

- lift heavy objects, do heavy work, and enjoy sports that require strength

Muscular Endurance- the ability to use muscles for an extended period of time

- last longer in games that require strength.

What is a resistance
exercise?

-An exercise in which a

force acts against muscles

-Lift your own weight

-Lift free weights (dumbbells, barbells,
kettleballs

-Work with weights on a machine

Repetitions:

The number of times an exercise is performed

Heavy weight, low reps- helps

build muscle

Lighter weight, high reps-helps
muscular endurance (toning)

Match

Match the following

• The ability to lift, pull, push, kick, and throw with force

• The ability to use muscles for an extended period of time

• An exercise in which a force acts against muscles

• Heavy weight, low reps

• Lighter weight, high reps

Muscular Strength

Muscular

Endurance

Resistance
exercise?

Builds Muscle

Tones Muscle

• Muscular Strength

• Muscular

  Endurance

• Resistance
  exercise?

• Builds Muscle

• Tones Muscle

How to test strength and
endurance on your body

Upper Body- Pull ups

Abdominals- Curl ups

Leg Strength- Shuttle Run

Multiple Choice

What is a fitness test that tests your strength and
endurance on your body

• Mile run

• V-sit

• Shuttle Run

• Dice game

How to develop cardiorespiratory endurance and
Healthful Body Composition

Cardiorespiratory endurance- the
ability to do activities that require
oxygen for extended periods of time

- you do not get out of breath

when working out or playing sports

- heart muscle is strong and can

deliver more oxygen to cells each time
it beats.

Healthful Body Composition-having a
high ratio of lean tissue to fat tissue in
the body

- lean and firm body appearance

Multiple Choice

The
ability to do activities that require
oxygen for extended periods of time is called cardiorespiratory endurance

• True

• False

Multiple Choice

Having a
high ratio of lean tissue to fat tissue in
the body is called

• Muscular Endurance

• Cardiorespiratory Endurance

• Muscular Strength

• Healthful Body Composition

Aerobic Exercise

One in which large amounts of oxygen
are used for an extended period of time

Running for 20 minutes at a steady
pace without stopping

Help you burn extra calories and help
maintain your weight

Multiple Choice

One in which small amounts of oxygen
are used for a short period of time is called

• Aerobic Exercise

• Anaerobic Exercise

• Oxygen Endurance

• Muscular Endurance

Target and Maximum heart
rate

Target heart rate- heart rate of 75%of
person’s maximum heart rate

How to calculate:

.75 x _____(maximum heart
rate)=_____(target heart rate)

Maximum heart rate- 220 beats per
minute minus a person’s age.

How to calculate:

220-_______(your
age)=_________(maximum heart rate)

Multiple Choice

Heart rate of 75%of
person’s maximum heart rate is called your target heart rate

• True

• False

How to test Cardiorespiratory
Endurance

One-mile walk and run test

Multiple Choice

An example of how to test your cardiorespiratory
endurance with fitness testing is the

• V-sit

• Curl up

• Mile Run

• Shuttle run

Presidential Fitness Award

Boys-

V-sit

sit and reach

pull ups

curl ups

shuttle runone mile run

+4.0

31

6

47

10 seconds

7:32

Girls-

V-site

Sit and reach

pull ups

curl ups

shuttle run

one mile run

+6.5

34

3

42

10.5 seconds

9:02

What fitness skills do I need to participate in

sports and physical activity?

Fitness Skills- skills that can be used in
sports and physical activity

Agility- ability to move quickly and easily

Balance- ability to keep from falling

Coordination-ability to use body parts
and senses together for movement

There are six fitness skills

Reaction time- time it takes to move after
a person hears, sees, feels, or touches
stimulus

Speed-the ability to move quickly

Power- the ability to combine strength
and speed.

Match

Match the following fitness skills

• Ability to move quickly and easily

• Ability to keep from falling

• Ability to use body parts
  and senses together for movement

• The ability to move quickly

• The ability to combine strength
  and speed.

Agility

Balance

Coordination

Speed

Power

• Agility

• Balance

• Coordination

• Speed

• Power

Multiple Choice

Time it takes to move after
a person hears, sees, feels, or touches
stimulus is called reaction time

• True

• False

What to include in your
physical fitness plan

Warm up- three to five minutes of easy physical activity to prepare muscles for more
work

Cool down- five to ten minutes of reduced physical activity after a workout

* Reduces the risk of being injured by warming up and cooling down.

Fitness Plan must include:

➢ Warm up exercise- before each

workout

➢ Static stretching exercise (2-3 days a

week)

➢ Resistance Exercises - muscular

strength and muscular endurance (2-4
days a week)

➢ Aerobic exercises- develop

cardiorespiratory endurance and
healthy body composition (3-5 days a
week)

➢ Cool down- after each workout

Open Ended

What are three (3) things your fitness plan should include