Download Intoduction To Fitness and Wellness

INTRODUCTION TO FITNESS AND WELLNESS
PHYSICAL FITNESS
The body’s ability to function efficiently and effectively. Optimal physical fitness is not possible without regular
exercise. It consists of health-related fitness and skill-related fitness.
A. Physical fitness is associated with:
1.
a person’s ability to work effectively
2.
enjoying leisure time
3.
being healthy
4.
resisting hypokinetic diseases
5.
a.
Heart disease
b.
low back pain
c.
adult-onset diabetes
d.
obesity
meeting emergency situation
WELLNESS
The integration of all parts of health and fitness (mental, social, emotional, spiritual, and physical) that expands one’s
potential to live and work effectively and to make a significant contribution to society. Wellness reflects how one feels
about life as well as one’s ability to function effectively. A healthy lifestyle, more than any other single factor, is
responsible for optimal wellness.
HEALTH-RELATED FITNESS
A. Body Composition
The relative percentage of muscle, fat, bone, and other tissues which make up the body’s composition.
B. Cardiovascular Fitness
The ability of the heart, blood vessels, blood, and respiratory system to supply fuel, especially oxygen, to the
muscles and the ability of the muscles to utilize fuel to allow sustained exercise.
C. Flexibility
The range of motion available in a joint.
D. Muscular Endurance
The ability of muscles to repeatedly exert themselves.
E. Strength
The ability of muscles to exert force.
SKILL-RELATED FITNESS
A. Agility
The ability to change direction quickly and control movement of the whole body. Examples: skiing, wrestling,
shuttle run.
B. Balance
The ability to keep your body in an upright posture while standing still or moving. Examples: water skiing,
performing on a balance beam, backward hop on one foot.
C. Coordination
The ability to use senses together with body parts or to use several body parts together. Examples: juggling, hitting
a golf ball, batting a baseball, double ball bounce
D. Power
The ability to transfer energy into force at a fast rate. Examples: throwing a discus, vertical jump, standing long
jump
E. Reaction Time
The time it takes to move once you see the need to move. Examples: starting a sprint race, coin catch
PRINCIPLES FOR FITNESS DEVELOPMENT
A. Principle of Overload
Stress greater than normal amounts (overload) must be applied to whichever health-related component of fitness
improvement is desired. For example, to increase flexibility, a muscle must be stretched longer than is normal. For
a muscle to become stronger, it must be worked against a greater load than is normal.
B. Principle of Specificity
To develop a certain characteristic of fitness, and individual must overload specifically for that particular fitness
component. For example, to improve a muscle’s strength, and individual must provide resistance which overloads
that specific muscle. To develop cardiovascular fitness, some type of aerobic activity which strengthens the heart
must be performed.
C. Principle of Progression
For safe, optimal fitness improvement and benefit, overload should be added gradually. Exercise should be
gradually increased and done regularly.
“FIT FORMULA”
Reminds you of three important variables for determining threshold of training and fitness target zone levels.
A. Frequency
(How Often)
B. Intensity (How Hard)
C. Time
Exercise must be performed regularly to be effective and safe.
Exercise must be hard enough to require more exertion than normal to produce
gains in health-related fitness.
(How Long)
Exercise must be done for a significant length of time to be effective.
TARGET HEART RATE (THR)
Your ideal heart rate in order to achieve the maximum benefits from exercise. To determine your THR, subtract your age
from 220. Multiply by .75 and .85.
Example:
220
220
16 your age
-16
204
204
x.75
x.85
Your goal while exercising is to get your heartrate between _________ and __________.