Download Physical Education-Components of Physical Fitness

Physical Education-Components of Physical Fitness
HEALTH RELATED FITNESS
Cardiovascular Fitness: the ability of the heart and lungs to supply oxygen to the muscles
during exercise. (Sustained aerobic activities, 15-30 minutes.)
Example: swimming for a half-mile, hiking up steep mountain trails.
Flexibility: the ability of a joint and its supporting tissue, (muscles and
tendons) to move freely and comfortable through a wide range of motion.
Example: a cheerleader performing a split, a gymnast completing a back walkover.
Muscular Strength: the ability of a muscle or muscle group to exert maximal force against a
resistance one time.
Example: to bench press a maximum amount of weight.
Muscular Endurance: the ability of a muscle or muscle group to work for extended periods of
time with a minimum of fatigue.
Example: to ride a bike for several hours at a constant effort.
Body Composition: is the ratio of fat to muscle, bone, and other tissues that compose your body.
Example: percentage of body fat (skinfold measurement).
SKILL RELATED FITNESS
Agility: the ability to change position of your body and to control the movement of your whole
body. (Combination of speed & coordination.)
Example: running through the hallways avoiding contact with others.
Speed: the ability of the body to cover a distance in a short amount of time.
Example: a sprinter running the 50-yard dash.
Coordination: the ability of the body or a body part to move in a precise and exact manner.
Example: a golfer sinking a 20-foot putt.
Balance: the ability to keep an upright posture while either standing still or
moving.
Example: sitting on a stability ball, a ballerina posing on her toes.
Power: the ability of the body or a body part to move quickly while exerting a great deal of force.
(Combination of speed & strength.)
Example: a shot-putter throwing the 16-pound shot.
Reaction Time: the amount of time it takes to start a movement once your senses signal the need
to move.
Example: a player during a table tennis match.
Fitness for Life
Updated 5th Edition
Human Kinetics 2007
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Watching TV/Videos
Talking on Phone
Computer Games
Surfing the Net
Limit
Sedentary
Activities
Flexibility
Activities
• Yoga
• Gymnastics
• Stretching
F=3-7 days/week
I=Moderate Stretch
T=15-60 sec. 1-3 sets
Avoid inactive periods
of two hours or more
during the day (or
during waking hours).
Muscle Fitness
Activities
• Calisthenics
• Wall Climbing
• Resistance
Training
F=2-3 days/week
I=Moderate/vigorous
T=8-12 reps, 1-3 sets
Active Sports &
Recreational Activities
• In-line skating Tennis
• Basketball
Dancing
• Canoeing
Hiking
Active Aerobic Activities
• Biking
Step Aerobics
• Jogging
Aerobic Dance
• Running
Swimming
• Treadmill Stair Stepper
F=3-6 days/week
I=Moderate to vigorous
T=20 or more minutes
F=3-6 days/week
I=Moderate to vigorous
T=20 or more minutes
• Walking rather then ride
• Take the stairs
• Play active games
Lifestyle Physical Activities
Play golf
F=All or most days of the week
Go bowling
I=Moderate (equal to brisk walking)
Do yard work
T=30 or more minutes
Accumulate moderate activity from the pyramid on all or most days of the week, and
vigorous activity at least three days a week. Eating well helps you stay active and fit.