Download Unit 1

PERSONAL
FITNESS
OVERVIEW
Understand what Personal Fitness is.
2. Recall the primary risk factors and know which
ones can and cannot be controlled
3. Understand the components of Health and Skill
related Fitness
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Inactivity – the lack of Physical activity and
exercise
Obesity – a condition characterized by excessive
deposits of fat on the body
Fad Diets – diets that promote weight loss without
sound nutritional practices
Trend – a prolonged interest in something
Cholesterol – a waxy, fat like substance found in
animal tissue
Body Image – the way one see’s themselves,
Physically
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Cardiovascular fitness – The ability of the heart,
blood vessels, and respiratory system to supply
oxygen and nutrients to the muscles during exercise
Muscular Endurance – The ability to use muscles for
a long period of time
Muscular Strength – the ability of muscles to exert a
force one time
Flexibility – the range of possible movement at
various joints
Body composition – the ratio of Fat to Muscle, bone,
and other body tissues
12. Speed – the ability to cover a distance in a short time
13. Balance – the ability to keep an upright posture while
either standing still or moving
14. Reaction Time – The amount of time needed to move
once the senses signal the need to move
15. Coordination – the integration of eye, hand, and foot
movements
16. Agility – The ability to change the position and
control the movement of the whole body
17. Power – the ability to do strength performances at a
rapid pace
 Physical Fitness – the capacity of the whole
body to operate at maximum efficiency; determined
by the condition of the heart and circulatory,
respiratory, and muscular systems, the degree of
flexibility, and the percentage of body fat
 Why do we call it Personal Fitness?
 Because its specific to each person, Mainly You!
 Exercise has become Popular
 Gym memberships
 “Exercise Machines”
 Late Night infomercials
 Being healthy has become popular
 Fad Diets – Atkins, South Beach, “The Zone”
 What else?
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Inactivity
Obesity
High Blood Pressure
High Cholesterol
Stress and Tension
Smoking
Gender
Heredity
Age
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Improved Appearance
Improved Body Image
Improved Self Control
More Enjoyment of Life
Improved Health
Increased Muscular Strength and Endurance
Increased energy levels
Improved Physical Performance
Increased Success with School and Work
Helps Cope with Stress
Sleep Better
Increased Life Expectancy
 Five components
Cardiovascular Fitness
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Class Focus
Aerobic
25-40 Min.
3-5 times a week for moderate 5-7 times a week for
active
Examples: Running, jump rope, swimming, spinning,
biking, or dance
Flexibility
2.
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Helps operate at bodies maximum capacity
4-7 times a week at least, but should be done before and
after every workout
Muscular Strength
3.
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Weight lifting
3-5 times per week
Muscular Endurance
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Push-ups and Pull-ups
3-5 times per week
Body Composition
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Not an exercise or a workout, but a self assessment
Ideally you should be Between 15 and 25 % body fat
Depending on gender and height
Skin Fold Caliper
Under water weighing
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Six Components
1.
Agility
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Shuttle Run
Dot Drills
3-5 times per week
Balance
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Balance beam, Stand on one foot
3-5 times per week
3.
Power
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Vertical Jump, Standing Long Jump
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Improve with Power Exercises like Power Cleans
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3-5 times per week
4.
Reaction time
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Yard stick test
5.
Coordination
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Basketball – Figure 8’s
6.
Speed

40 yard dash
Test 1 overview