Chapter 4

Fitness and You

VocabularyCardiorespiratory Endurance – The ability of the

heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during moderate to intense exercise.

Muscular Strength – the amount of force a muscle can exert.

Muscular Endurance – The ability of the muscles to perform physical tasks over a period of time without becoming fatigued.

More Vocab

Flexibility – The ability to move a body part through a full range of motion.

Body Composition – The ratio or percentage of body fat to lean body tissue (muscle bone, water, etc.)

Exercise – Purposeful physical activity that is planned, structured, and repetitive and maintains person fitness.

Improving Your Fitness

Aerobic Exercise – Any activity that uses large muscle groups, is rhythmic, and can be maintained for at least 10 minutes three times a day or 30 minutes once a day (running, swimming).

Anaerobic Exercise – Intense short burst of activity which the muscle work so hard that they produce energy without losing oxygen (100 meter dash).

The relationship among body composition, diet, and fitness.A nutritious balanced diet and regular

physical activity will help maintain a healthy body composition.

Effects of resistance training on the muscular and skeletal systems.

It improves muscular strength and endurance and strengthens bones.

Benefits of Aerobic Exercise

Strengthens the heart muscle which allows it to pump more efficiently.

Increase lung capacity.

Target Heart Rate Turn to page 84 in your book and

complete Real Life Application on Target Heart Rate. Do not do the activity, just find your target heart rate calculations

How to improve flexibility?

Stretching exercises – move slowly and gently.

How to improve and maintain bone strength Calcium – found in dairy products and

green veggies.

Resistance training – walking and stair climbing force you to work against gravity.

Types of Resistance Training

Isometric Exercise – Tension is used to improve muscular strength with little to no movement (pushing on a wall)

Isotonic Exercise – Muscles contract and movement is repeated (push ups)

Isokinetic Exercise – Resistance is moved through an entire range of motion at a controlled speed (treadmill)