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Background of Physical Fitness

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Physical Fitness Definition

O Ability of the human body to function with vigor and alertness, without undue fatigue, and with ample energy to engage in leisure activities.

O Usually measured in relation to functional expectations—that is, typically, by periodic tests measuring strength, endurance, agility, coordination, and flexibility.

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Physical Fitness Definition

OThe level of physical fitness can be influenced by regular, systematic exercise. Moderate activity will maintain the individual at a level that is usually adequate to handle ordinary stress.

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Achieved throughOPhysical activity and exercise,

OCorrect nutrition, OEnough rest (good quality sleep),

OStress management and relaxation.

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Components of Physical Fitness

O a. Health-Related O 1. Body composition- The ratio of

muscle to fat in the body. Having a high percentage of body fat compared to lean muscle has shown to increase risk of heart disease, certain cancers, strokes, and diabetes. Doing daily cardiovascular exercise and strength training, along with a healthy diet, will help to reduce body fat and increase lean muscle mass.

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Components of Physical Fitness

Oa. Health-Related O 2. Cardiovascular fitness-

the component which helps to determine if the heart and lungs are working in coordination. It shows the ability of the body to deliver oxygen and nutrients to tissues and to remove wastes. Cardiovascular exercises-walking, running, biking, rowing, treadmills

Marathon

Components of Physical Fitness

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Oa. Health-Related 3. Flexibility- The component which checks the ability of the joints in the body to move to their full range of motion. Flexibility exercises -stretching, yoga, Tai Chi

Tai Chi

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Components of Physical Fitness

O a. Health-Related O 4. Muscular

endurance- the ability of the body to perform repeated exercises without getting tired.

Long-distance cycling

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Components of Physical Fitness

O a. Health-Related O 5. Muscle strength-

the capability of the muscles to lift weight. By doing weight training exercises every alternate day increases the muscle mass of the body. Weight training exercises- push ups, pull ups, biceps curls, leg extensions, back extension, etc.

Shot-put

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Components of Physical Fitness

O b. Skill-RelatedO 1. Agility- The ability

to stop, start, and change directions quickly. Can be tested by timing individuals running through a series of staggered cones or obstacles for a predetermined distance. Examples of agility:, a gymnast doing a floor routine.

A football player cutting across the

field

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Components of Physical Fitness

Ob. Skill-RelatedO 2. Balance- Controlling

body positions while standing still or moving. Balance can be tested by standing on one leg with eyes closed for 30 seconds on each leg. Balance can be improved by increasing one’s overall core strength. Examples of balance: A gymnast jumping and landing on a balance beam, a surfer on a surfboard riding a wave

Gymnast jumping and landing on a

balance beam

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Components of Physical Fitness

Ob. Skill-RelatedO3. Coordination- Making

movements work together smoothly. This usually consists of upper and lower body movements being performed at the same time. Examples of coordination: a baseball pitcher throwing a pitch, a pole vaulter or a high hurdler in track and field, or jumping rope.

A baseball pitcher throwing a pitch

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Components of Physical Fitness

Ob. Skill-RelatedO 4. Power- The ability to use

muscle strength quickly. Power can be increased by three general ways: increase the force-producing capabilities of muscles; decrease the time it takes to move across a distance due to faster speed; and increase the distance a force acts on one’s body. Examples of power: in track and field- the running long jump or high jump.

Long jump

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Components of Physical Fitness

O b. Skill-RelatedO 5. Reaction Time-

How quickly an individual responds to a stimulus. Examples of reaction time: playing tennis or table tennis, sprinters starting a 100 meter sprint, or a soccer goalie saving a ball kicked at the goal.

Sprinters reacting to the start gun to

begin a race

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Components of Physical Fitness

O b. Skill-RelatedO 6. Speed-Performing

a movement or covering a distance in a short period of time. Examples of speed: the Summer Olympics 100 meter sprint, swimming 50 meters as fast as possible, or speed skating

Olympics 100 meter sprint