Goal Setting by shuifanglj

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									Goal Setting/
Health Related Fitness


  Lesson 16




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Health-Related Fitness

There are five components of health-related
fitness:


  Body composition
  Cardiovascular fitness
  Muscular strength
  Muscular endurance
  Flexibility
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4
   Measuring Health Related
           Fitness
• Fitnessgram:
  – Body Composition- Weight and Height
  – Cardiovascular Fitness- PACER
  – Muscular Strength- Curl-ups & Push-
    ups
  – Muscular Endurance- Curl-ups &
    Push-ups
  – Flexibility- Sit and Reach & Trunk Lift
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Health-Related Fitness vs. Skill-
Related Fitness

Body composition is the relative
percentage of body fat to lean body
tissue.




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Health-Related Fitness vs. Skill-
Related Fitness

Cardiovascular fitness is the ability of
your body to work continuously for
extended periods of time.

Cardiovascular fitness is sometimes
called cardiorespiratory endurance.


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Health-Related Fitness
vs. Skill-Related Fitness
                                   Term to Know

Muscular strength refers            Energy cost
                                   The amount of
to the maximum amount of           energy needed
force a muscle or muscle             to perform
group can exert against an            different
                                      physical
opposing force.                     activities or
                                      exercise.
It contributes to more efficient
movement and reduces your
energy cost.

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Health-Related Fitness vs. Skill-
Related Fitness

Muscular endurance refers to the
ability of the same muscle or muscle
group to contract for an extended period
of time without undue fatigue.

The higher your level of muscular
endurance, the lower your energy cost.

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Health-Related Fitness vs. Skill-
Related Fitness


Flexibility is the ability to move a body
part through a full range of motion.

A moderate to high level of flexibility is
central to efficient physical movement.



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Health-Related Fitness vs. Skill-
Related Fitness
      The Benefits of Flexibility


  Helps reduce your risk for muscle and bone injuries.


            Improves performance fitness.

   Reduces some types of muscle soreness following
             physical activity or exercise.

        Improves functional health and fitness.
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Goal Setting
                                Term to Know
                                  Short-term
                                    goals
Setting goals is essential to    Goals that can
the success of any effort.      be accomplished
Some goals are short-term        relatively easily
                                   and quickly.
goals.




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Goal Setting
                            Term to Know
                              Long-term
Goals that take longer to       goals

achieve are long-term        Goals that are
                             more complex
goals.                        and require
                             considerable
                               time and
                               planning.




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Goal Setting

                      Recommendations

    Keep your goals simple, specific, and realistic.

    List ways that help you reach your goals.

    Seek help from others who can help you achieve your goals.

    Be flexible in case you need to reevaluate your progress.

    Keep records to monitor your progress.

    Be positive. Avoid being negative about yourself.

    Reward yourself in a healthy way as you achieve your goals.
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Aerobic vs. Anaerobic Physical
Activities

There are two sides to total fitness:
 cardiorespiratory fitness
 anaerobic fitness




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Aerobic vs. Anaerobic
Physical Activities
                              Term to Know
Aerobic activity must occur     Aerobic Activity
                              Continuous activity
over a sustained period of    that requires large
time; anaerobic activity      amounts of oxygen.

works differently.             Anaerobic Activity
                              Activity that requires
                              high levels of energy
                              and is done for only
                              a few seconds or
                              minutes at a high
                              level of intensity.

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Aerobic vs. Anaerobic Physical
Activities

Anaerobic means “without oxygen.”

The energy produced in anaerobic
activities does not depend on oxygen.




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Aerobic vs. Anaerobic
Physical Activities
                             Term to Know
                             anaerobic fitness
Participation in anaerobic    Higher levels of
activities leads to          muscular strength,
                                 muscular
anaerobic fitness.            endurance, and
                                 flexibility.




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Aerobic vs. Anaerobic Physical
Activities
Anaerobic activities require large
amounts of energy, a requirement that
your body cannot meet for very long.

This is because your heart cannot
supply enough oxygen-rich blood to
your tissues and organs to meet the
high demand.

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Aerobic vs. Anaerobic Physical
Activities

When you can meet your energy needs by
supplying large amounts of oxygen to your
body, you are working primarily in an
aerobic mode.

If you cannot meet the oxygen demands of
a high-intensity physical activity, your
body is more conditioned to working
anaerobically.
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Aerobic vs. Anaerobic
Physical Activities
                            Term to Know
                            Interval training
Interval training can           A program in
                                which high-
allow you to work            intensity physical
aerobically and             activities alternate
                             with low-intensity
anaerobically in the same   recovery bouts for
workout.                    several minutes at
                                   a time.




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