Physical FitnessPhysical Fitness

The capacity of the whole body to The capacity of the whole body to function at optimum efficiencyfunction at optimum efficiency

Determined by the condition of the:Determined by the condition of the:– Heart and circulatory systemHeart and circulatory system– Respiratory systemRespiratory system– Muscular systemMuscular system– Degree of flexibilityDegree of flexibility– Percentage of body fatPercentage of body fat

Health Risk Factors: associated Health Risk Factors: associated with disease or premature with disease or premature

death:death:InactivityInactivityObesityObesityHigh blood pressureHigh blood pressureCholesterol levelCholesterol levelStress and tensionStress and tensionSmokingSmokingGenderGenderHeredityHeredityAgeAge

Benefits of exerciseBenefits of exerciseImproved appearanceImproved appearanceImproved body imageImproved body imageImproved self control and confidenceImproved self control and confidenceMore enjoyment of lifeMore enjoyment of lifeImproved healthImproved healthIncreased muscular strength/enduranceIncreased muscular strength/enduranceIncreased level of energyIncreased level of energyImproved physical performanceImproved physical performanceIncreased success in school or workIncreased success in school or workHelps cope with stressHelps cope with stressSleep betterSleep betterIncreased life expectancyIncreased life expectancy

Health Related Health Related FitnessFitness

Contributes to the Contributes to the prevention of disease prevention of disease

and promotion of and promotion of healthhealth

Skill Related Skill Related FitnessFitness

Contributes to your Contributes to your ability to successfully ability to successfully participate in sports participate in sports activitiesactivities

Muscular StrengthMuscular Strength(Health related fitness)(Health related fitness)

Ability of a muscle group to Ability of a muscle group to apply a maximal force apply a maximal force against a resistance one timeagainst a resistance one timeWeight lifting

Muscular EnduranceMuscular Endurance(Health related fitness)(Health related fitness)

Ability to repeat muscle Ability to repeat muscle movement for a long period of movement for a long period of timetime

Examples of muscular strength Examples of muscular strength and muscular endurance:and muscular endurance:

sit-ups, pull-ups, dips, push-upssit-ups, pull-ups, dips, push-ups

FlexibilityFlexibility(Health related fitness)(Health related fitness)

Range of movement possible Range of movement possible at various jointsat various joints

Example: Sit & Reach TestExample: Sit & Reach Test

Different typesDifferent types–DynamicDynamic– StaticStatic– Ballistic Ballistic

Cardiovascular EnduranceCardiovascular Endurance(Health related fitness)(Health related fitness)

Relates to the ability of the heart, Relates to the ability of the heart, blood, blood vessels, and respiratory blood, blood vessels, and respiratory system to supply oxygen and fuel to system to supply oxygen and fuel to muscles during exercisemuscles during exercise

Example:Example:

Aerobic exercise (body uses a large Aerobic exercise (body uses a large amount of oxygen for a sustained amount of oxygen for a sustained period of time)period of time)

What are examples of What are examples of aerobic exercise?aerobic exercise?

JoggingJoggingCyclingCyclingSwimmingSwimming

Body CompositionBody Composition(Health related fitness)(Health related fitness)

Ratio of fat to muscle, bone, and Ratio of fat to muscle, bone, and other tissues that compose your other tissues that compose your bodybody

Tests:Tests:– Underwater weighingUnderwater weighing– Tricep & calf skinfold measurementsTricep & calf skinfold measurements

Remember:Remember:

Body fat is necessary for good health!Body fat is necessary for good health!

AgilityAgility(Skill related fitness)(Skill related fitness)

Ability to change the position of your Ability to change the position of your body and to control the movement of body and to control the movement of your whole bodyyour whole body

Examples:Examples:– Shuttle runsShuttle runs– Zig-zag runsZig-zag runs

BalanceBalance(Skill related fitness)(Skill related fitness)

Ability to keep an upright posture Ability to keep an upright posture while standing or movingwhile standing or movingExamples:Examples:– Ice skatingIce skating– SkiingSkiing– SurfingSurfing– GymnasticsGymnastics

CoordinationCoordination(Skill related fitness)(Skill related fitness)

Integration of eye, hand, and Integration of eye, hand, and foot movementsfoot movements

Examples:Examples:–TennisTennis–GolfGolf–BasketballBasketball

SpeedSpeed(Skill related fitness)(Skill related fitness)

Ability to cover a distance in a short timeAbility to cover a distance in a short time

Examples:Examples:–Short runs Short runs

(40, 50, 100 yard dashes)(40, 50, 100 yard dashes)

Reaction TimeReaction Time(Skill related fitness)(Skill related fitness)

Amount of time it takes to Amount of time it takes to start a movement once start a movement once your senses signal the your senses signal the need to moveneed to move

Examples:Examples:

Track, swimmingTrack, swimming

PowerPower(Skill related fitness)(Skill related fitness)

Ability to perform with strength at a Ability to perform with strength at a rapid pace (strength & speed)rapid pace (strength & speed)

Examples:Examples:– FootballFootball– SwimmingSwimming– TrackTrack

FITFIT

Frequency – How often you exerciseFrequency – How often you exercise

Intensity – How hard you exerciseIntensity – How hard you exercise

Time – How long you exerciseTime – How long you exercise

Principles of TrainingPrinciples of Training

The principle of overload – a basic The principle of overload – a basic principle of fitness training in which principle of fitness training in which the body is stressed and adapts to the body is stressed and adapts to that stressthat stress

Overload is achieved by increasing Overload is achieved by increasing FITFIT

Example: Exercising 3 x a week and Example: Exercising 3 x a week and then the next week exercising 4 x a then the next week exercising 4 x a week week

Principles of TrainingPrinciples of Training

Principle of Progression – a principle Principle of Progression – a principle of training that indicates that of training that indicates that overload should be increased overload should be increased graduallygradually

Example: Week 1: Run 30 min 3xExample: Week 1: Run 30 min 3x

Run 60 min 5x Run 60 min 5x

Principles of TrainingPrinciples of Training

Principle of Specificity – a principle of Principle of Specificity – a principle of training that states the exercise training that states the exercise training is specific to the muscles training is specific to the muscles that are being targetedthat are being targeted

Example: Push-ups (bicep curls, chest Example: Push-ups (bicep curls, chest press, plank, etc.)press, plank, etc.)

Warm-upWarm-up

A 10-15 minute period during which A 10-15 minute period during which you prepare your body for exerciseyou prepare your body for exercise

Increases core body temperatureIncreases core body temperature

Increases blood flow to musclesIncreases blood flow to muscles

Prevents injuriesPrevents injuries

Parts of a warm-upParts of a warm-up

1.1. Large muscle activityLarge muscle activity

Examples: walking, light jogging, Examples: walking, light jogging, light biking, jumping jackslight biking, jumping jacks

2. 2. Dynamic Stretching (stretching (stretching while moving)while moving)

Cool-downCool-down

A 10-15 minute period of mild A 10-15 minute period of mild exercise that follows your training exercise that follows your training sessionsession

Allows your body to return to resting Allows your body to return to resting state (breathing and heart rate)state (breathing and heart rate)

Increases flexibilityIncreases flexibility

Parts of a cool-downParts of a cool-down

1.1. Large muscle activity - walking or Large muscle activity - walking or light activitylight activity

2. 2. Static stretching – all major muscle – all major muscle groupsgroups