F i t n e s sFlexibility

Muscular Strength and Endurance

Cardiovascular Endurance

Knowledge Check

• What are the four components of fitness?

• Cardiovascular endurance

• Muscular strength

• Muscular endurance

• Flexibility

Cardiovascular Endurance

• This component is developed by doing aerobic exercise.– Aerobic exercise is any task that that rapidly raises

your heart rate– It is continuous exercise that lasts more than 2

minutes– In order to improve cardiovascular endurance, aerobic exercise should be done at least 3 times per week for 15-20 minutes

Cardiovascular EnduranceThis is the most important part of fitness because…

•Having a conditioned heart and lungs allows your body to keep its supply of oxygen without causing stress to your heart

•Your heart will be able to deliver blood to working muscles in order for those muscles to be properly used.

Knowledge check

What are some examples of aerobic

exercise?

Checkpoint• Get moving• Can you jog in place or imaginary jump rope

for 60 seconds while having a conversation with the person next to you?

• Ready…set…go

What are the benefits of a good cardiovascular endurance?

1. Prevents heart disease2. Increase the good cholesterol (HDL) and

decreases the bad cholesterol (LDL)3. Helps prevent high blood pressure4. Boosts your immunity5. Helps control your body weight6. Improves your body’s ability to regulate

blood sugar (helps prevent Type 2 diabetes)

What is Muscular Strength?

The amount of force produced by a muscle

Progression: when your body adapts to weight and you gradually increase this weight

How can you improve your muscular strength?

• Lifting weights• Sprinting• Doing push ups• Performing crunches• Anything that requires near maximal force

True or False?

• Improving your muscular strength helps you to build strong bones.

TRUETRUE

Complete the statement

• After you work a muscle you should ___________________.

a) Rest the muscleb) Ice the musclec) Stretch the muscle

Which is more important?

• How much you lift

• Proper lifting technique

Checkpoint

• Get Moving!• How many push-ups do you think you can do

in a row?• Ready… set… go!

What is Muscular Endurance?

• The amount of force produced by a muscle over a period of time

• Doing something repeatedly

How can you improve your muscular endurance?

• Developed by lifting light weights 15 or more times

• Bench press• Arm curl • Shoulder raises• Tennis• Dribbling a basketball• Rock climbing

Muscular endurance exercises are the recommended type of lifting for what

age group?

a) Middle-aged adultsb) Kidsc) Adolescentsd) Elderly

Complete the statement

• You must allow the muscle to recover and build at least ____ hours before you work that same muscle again.

a) 32b) 10c) 48d) 120

Checkpoint

• Get Moving!• How long can you hold a shoulder raise?• Ready… set… go!

Flexibility• This is the looseness or elasticity of a muscle

that allows a joint to move through its full range of motion

Flexibility• This is often the most neglected part of

fitness.• The following factors affect your flexibility:– Age– Gender– Muscular condition– Activity level – Genetics

Knowledge Check

What are some examples of flexibility

exercises?

Flexibility• Some important tips when performing a

flexibility exercise:– Do not bounce– Hold each stretch for a minimum of 20 seconds– Breathe (do not hold your breath)– Feel the stretch (slight discomfort). If you are in

pain, you are going to far– If you do not feel the stretch you may already be

flexible in the area…or you are not doing it correctly.

Checkpoint

• Get moving• Perform a seal stretch for 30 seconds. Take a

break…then do it again for 30 seconds more• Remember to focus on a spot on the ceiling

while you stretch• Ready…set…go

What are the benefits of having good flexibility?

1. Reduces the risk of injury2. Reduces stress3. Increases your circulation4. Reduces muscle soreness5. Improves your balance6. Enhances sport performance7. Reduces your risk of back problems