The Five Areas of Physical Fitness

The Five Areas of Physical Fitness

• Men should be between 13-18%

• Women should be between 19-24%

Percentages

To reduce your body fat, you should exercise regularly.

How to Improve Physical Fitness

Cardiovascular Endurance

Flexibility

To improve your cardiovascular endurance, you can go for a fast walk, ride your bicycle, swim laps, or participate in aerobic dancing.

Do one of these activities 3-6 times per week for 20-60 minutes.

Muscular Endurance

Its the ability for the joint to move smoothly and completely thru its range of motion. You improve your flexibility by doing Yoga, Pilates, and Stretches. Effects of improvements are of flexibility are increased muscle fiber size, ability to lift heavier loads, decreased injuries, bone density, and some loss of body fat.

To improve your muscular endurance some suggestions would be doing push ups, crunches, dips, lunges and squate.

• You should preform these exercises 3 or 4 times per week. For about 20-30 minutes

Muscular Strength

To exercise and improve the strength your muscles, chose a total body workout including exercise for the upper back, lower back, abdominals ,buttocks, quadriceps, and hamstrings.

Do 2-3 sets with 8-12 repeats of each exercise 2-3 times a week.

Muscular Strength is the ability to lift a moderate to heavy amount of weight with control. You have to use a total body workout which is a 2-3 sets of 8-12 repetitions. That includes the upper back, lower back, chest, shoulders, biceps, triceps, abdominals, buttocks, quadricepts, and hamstrings.

Body Fat Percentage

Detail 2

Body Fat Percentage

The percentage of your total body weight that is made up of stored fat.

Cardiovascular Endurance

The ability of your heart and lungs to work efficiently at a moderate intensity over a long period of time .

• Walking
• Bicycling
• Running
• Lap Swimming
• Aerobic Dancing

Body Fat Percentage

Recommended body fat percentage:

• Men: 13-18%
• Women: 19-24%

Better to measure than overall weight, because it is possible to be thin and still have a high percentage of body fat

Cardiovascular Endurance

Five Areas of Physical Fitness

Muscular Strength

The benefits of having good cardiovascular health are:

• lower resting heart rate/blood pressure
• heart rate lowering more quickly after exercise
• enhanced bone density
• decrease in overall cholesterol
• increase in good cholesterol

Muscular Endurance

The Benefits Of Having Good Muscular Endurance;

• Muscles are able to work longer

• Decrease in muscle and joint injuries

Body Fat Percentage

Just knowing your body fat percentage is more important than knowing your weight .

• Knowing your body percentage can help keep injuries from happening.
• Keeps from reaching obesity

The Benefits of These Areas Being Healthy

Muscular Endurance

The ability of your muscles to preform a certain exercise for an extended period of time.

Flexibility

• Do it with light or no weights
• Push-ups
• Crunches
• Lunges
• Squats

Having good health in flexibility decreases the risk of muscle and joint injuries, a decrease in lower back problems, and better blood flow to and from muscles.

Flexibility

This is the ability of your muscles to move through a full range of motion and the ability of your muscles to relax, straighten and lengthen. Good flexibility balances muscular strength to prevent stiffness and soreness.

Some activities you can do to improve your flexibility:

Yoga

Pilates

stretching

Muscular Strength

Having strong muscles makes it easier to lift heavy loads, decreases muscle/joint injuries, bone density, and losing some body fat.

Testing your Fitness Level

Quiz

Question 2.

Question 1.

There are _____ areas of Physical fitness.

a.15 c.10

b.5 d. 20

__________ is the leading cause of death in the United States.

a. cardiovascular disease

b. drugs

c. AIDS

d. cancer

Question 4.

Question 3.

Muscular strength is _______________ ___________________________.

Flexibility increases ____________.

a. athletic ability

b. strength

c. apperance

d. the immune system

how much weight your muscles carry.

the force neded to preform duties and jobs

a.

b.

c.

d.

the amount of force muscle can exert

the ability of muscles to perform physical tasks over a period of time without becomming fatigued

Question 5.

________s improve abdominal strength.

a. push ups c. curl ups

b.pull ups. d. sit ups

Cardiovascular Endurance

To test your cardiovascular endurance,