This document discusses health-related and skill-related fitness. It defines physical fitness as the ability of the body to work efficiently and do work with little effort. Health-related fitness includes cardiovascular endurance, strength, muscular endurance, flexibility, and body composition. Skill-related fitness includes agility, balance, coordination, power, reaction time, and speed. The document emphasizes that cardiovascular endurance is the most important component for health and describes how to develop it using the FITT principle of frequency, intensity, time, and type of exercise.

1. Health Related and Skill
Related Fitness
Lesson #3

2. WHAT IS FITNESS?
• PHYSICAL FITNESS DEFINITON:
• Ability of the whole body (muscles, skeleton, heart & other
body parts) to do work together efficiently
• Ability to do the most work with the least amount of effort
2 CATEGORIES
• HEALTH RELATED FITNESS
• SKILL RELATED FITNESS

3. HEALTH RELATED
FITNESS
To be healthy you should
have at least some of each of
the heath related
components of fitness. If you
do, you are less likely to
develop other health
problems related to a lack of
exercise. (ex. heart disease,
high blood pressure, back
pain, obesity).

4. CARDIOVASCULAR ENDURANCE
• The ability to exercise the entire body for long
periods of time
• Requires a strong heart, healthy lungs & clear blood
vessels to supply the body with O2.

5. STRENGTH
• Amount of force you put forth with your muscles
• Can be measured by how much weight you can lift
• Advantages: fewer problems with backaches, carry
out daily tasks efficiently

6. MUSCULAR ENDURANCE
• Ability to use the muscles many times without
getting tired
• Advantages: better posture, fewer back problems,
less likely to tire easily

7. FLEXIBILITY
• Ability to use your joints fully
• Muscles are long enough & the joints are free
enough to allow movement
• Advantages: fewer sore and injured muscles, less
chance of injuries

8. BODY COMPOSITION
• Percentage of body weight that is fat compared to
other body tissues, such as bone and muscle
• High % of body fat = increased rates of illness and
death

9. SKILL RELATED FITNESS
If you are good at these skill related
components of fitness, you are likely to
be good at sports and games. Different
sports require different components but
most require more than just one of these
areas. Some people have more natural
ability in these areas but no matter
where your strengths lie, you can always
find some type of physical activity that
you can enjoy.

11. AGILITY
• Ability to change the position of your body
quickly & to control the movement of your
whole body

12. BALANCE
• Ability to keep an upright posture while
standing still or moving

13. COORDINATION
• Ability to use your senses, such as your eyes,
together with your body parts, such as your
arms
• Using 2 or more body parts together
• Good hand-eye or foot-eye
coordination

14. POWER
• Ability to do strength performances quickly
• Involves both strength & speed

15. REACTION TIME
• Amount of time it takes to get moving once
you see the need to move
• Make fast starts in track & swimming

16. SPEED
• Ability to perform a movement or cover a distance in
a short period of time
• Leg speed = run fast over short distance
• Arm speed = throw fast or hit fast balls

17. IMPORTANCE
• It is important to note that good health does
not come from being good in skill related
components of fitness. Good health comes
from participating in activities designed to
improve your HEALTH RELATED FITNESS.

18. MOST IMPORTANT OF ALL
COMPONENTS LISTED:
CARDIOVASCULAR
ENDURANCE

19. HOW TO DEVELOP YOUR
CARDIOVASCULAR ENDURANCE
• Complete the CARDIOVASCULAR ENDURANCE
worksheet to develop a better understanding
about how to keep your heart happy, healthy,
and fit

20. CARDIOVASCULAR TRAINING
F.I.T.T. FORMULA
• FREQUENCY
• INTENSITY
• TIME/DURATION
• TYPE

21. FITT Principle Review
• What does each letter in FITT stand for?
– How OFTEN should you exercise?
• Frequency
– How HARD should you exercise?
• Intensity
– How LONG should you exercise for?
• Time
– What KIND of exercise should you do?
• Type

22. FREQUENCY
How often to exercise
• Minimum – 3 X’s weekly
• Maximum – 4-5 X’s weekly

23. INTENSITY
How hard to exercise
• Minimum – heart rate above the lower limit of
your training range
• Maximum – heart rate below the upper limit
of training range

24. TYPE
The kind of exercise you choose to participate in
• Minimum – low impact exercise – walking
• Maximum – high impact exercise - running

25. TIME OR DURATION
How long to exercise
• Minimum – 15 minutes
• Maximum – 30 minutes

26. TARGET HEART RATE
• Your target heart rate is the threshold of
training you must work out at for the heart to
receive any benefits
• Exercise within your target heart rate for 15-
30 minutes to get maximum benefits of
exercise

27. Let’s get FITT
• Grab a heart rate monitor
• We are going to do some cardiovascular
exercise (T) for 15 minutes (T), within your
target heart range (I).
• We will stop every 3 minutes to get a heart
rate reading
• This is something that you should aim to do 3-
5 times per week (F)!

28. Cardiovascular Disease

29. Reversing the Effects
of Heart Disease