The pinch test is a common method of determining body

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The “pinch test” is a common method of determining body com- position. It is conducted with a tool called a skinfold caliper, a gauge that measures the thickness of the fat beneath a fold of skin. The tester measures folds of skin on three to seven different parts of the body, usually including the back of a shoulder, the back of an arm, the abdomen, hip, and thigh. The average of the measurements is then calculated to estimate the total proportion of body fat. Improving Your Fitness ou can choose from many different physical activities and Y exercises to improve your fitness level, but most fall into one of two categories: aerobic exercise or anaerobic exercise. is any activity that uses large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes three times a day or for 20 to 30 minutes at one time. Examples of aerobic exercise include running, cycling, swimming, and dancing. exercise Aerobic 83 Lesson 2 Fitness and You The pinch test is often used to determine how much of a person’s body is composed of fat. S IT - AND -R EACH H EALTHY R ANGE S CORING C HART Number Gender of Inches Male 8 Female 10 (ages 13–14) 12 (ages 15+)
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Maximum target heart rate. Exercising above this rate can result in injury. Prepare a written plan describing how you will apply this information. Include your target heart range (with your calculations), two aerobic activities, how you will check your heart rate while you are doing each activity, and how you will keep your heart rate within the target range. A C T A C T I V I T Y I V I T Y Targeting Cardiovascular Fitness Use these steps to find your target heart range—the ideal range for your heart rate during aerobic activity. Then do the activity to help you apply this information. Target heart range. To safely build cardiorespiratory endur- ance, keep your heart rate within this range. Take your pulse for 6 seconds and multiply this number by 10 to determine the number of beats per minute. Minimum target heart rate. Exercising below this rate will not build cardiorespiratory endurance. involves intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen . Running a 100-meter dash and lifting weights are examples of anaerobic exercises. Improving Cardiorespiratory Endurance When you do aerobic exercises, your heart rate increases and your heart sends more oxygen to your muscles to use as energy. Over time, this strengthens the heart muscle, allowing it to pump blood more efficiently. Aerobic exercise also affects your respiratory system by increasing the lungs’ capacity to hold air. Caution: Don’t force Anaerobic exercise 84 Chapter 4 Physical Activity for Life Finding Your Target Heart Range 1. Sit quietly for five minutes, and then take your pulse.
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