LEADING A HEALTHY

LIFESTYLE Objectives:
• The student will be able to identify components of health-
related fitness
Physical Education 101
• The student will be able to monitor and measure health
Myles Kowalski and fitness progression
• The student will be able able to use strategies to achieve
and maintain health related goals

Standard 5-3.3
Standard 5-3.5
 Discussion:

WHAT DOES HEALTHY LIVING

LOOK LIKE TO YOU?
 THE 5 HEALTH-RELATED
COMPONENTS OF FITNESS
Cardiovascular endurance
Muscular Strength
Muscular endurance
Flexibility
Body composition
 CARDIOVASCULAR ENDURANCE

• Also known as aerobic

fitness
• Your body’s ability to
intake oxygen and
deliver it to your body
tissues by means of the
heart, lungs, and blood
vessels
 MUSCULAR STRENGTH
• Defined as the
maximum amount of
force that a muscle can
exert against some
resistance in a single
repetition
• Can be improved by
using heavier weights
with fewer reps
 MUSCULAR ENDURANCE
• The ability of a muscle or
group of muscles to
maintain repeated
contractions against
some form of resistance
for an extended period of
time
• Can be improved by
using lighter weight and
higher repetitions
• Example: long-distance cycling,
planking, etc.
 FLEXIBILITY
• Refers to the range
of motion that you
have around a given
joint
• Affects your balance,
coordination, and
agility
BODY COMPOSITION
• The measured proportion or
ratio of fat and non-fat mass
in your body
• A healthy body composition
would have a lower
percentage of body fat mass
and an increased percentage
of non-fat mass
 AMERICAN COLLEGE OF SPORTS
MEDICINE (ACSM) GUIDELINES
• At least 150 minutes of
moderate-intensity exercise
each week, or 75 minutes of
vigorous exercise
• Muscular training exercises two
to three days a week targeting
a variation of muscle groups
• Flexibility exercises should be
completed at least 2-3 days a
week
WHAT ARE SOME ACTIVITIES/EXERCISES
TO IMPROVE YOUR BODY COMPOSITION?
A. Running

B. Weightlifting

C. Swimming
D. All the above
 HOW CAN YOU IMPROVE
MUSCULAR ENDURANCE?
A. Using lighter weight and more repetitions

B. Make movements and repetitions slower

C. Add weight to every exercise

D. Using more weight and less repetitions

 HOW MANY MINUTES PER WEEK SHOULD
MODERATE-INTENSITY EXERCISE BE
DONE?
A. 150 minutes
B. 75 minutes

C. 200 minutes

D. 100 minutes
 HOW OFTEN SHOULD
FLEXIBILITY EXERCISES
BE DONE?
A. 5 days a week
B. 1-2 days a week

C. 2-3 days a week

Ni c e
!
Incorrect. Try