Download Physical Fitness

Fitness- DHQ
Lesson 1 – Why is
exercise important
for your health?
Physical Fitness
The capacity of the whole body to
function at optimum efficiency
Determined by the condition of the:
– Heart and circulatory system
– Respiratory system
– Muscular system
– Degree of flexibility
– Percentage of body fat
Health Risk Factors: associated
with disease or premature
death:
Inactivity
Obesity
High blood pressure
Cholesterol level
Stress and tension
Smoking
Gender
Heredity
Age
Benefits of exercise
Improved appearance
Improved body image
Improved self control and confidence
More enjoyment of life
Improved health
Increased muscular strength/endurance
Increased level of energy
Improved physical performance
Increased success in school or work
Helps cope with stress
Sleep better
Increased life expectancy
Health Related
Fitness
Contributes to the
prevention of disease
and promotion of
health
Skill Related
Fitness
Contributes to your
ability to successfully
participate in sports
activities
Muscular Strength
(Health related fitness)
Ability of a muscle group to
apply a maximal force against
a resistance one time
Weight lifting
Muscular Endurance
(Health related fitness)
Ability to repeat muscle
movement for a long period of
time
Examples of muscular strength
and muscular endurance:
sit-ups, pull-ups, dips, push-ups
Flexibility
(Health related fitness)
Range of movement possible
at various joints
Example: Sit & Reach Test
Different types
–Dynamic
–Static
–Ballistic
Cardiovascular Endurance
(Health related fitness)
Relates to the ability of the heart,
blood, blood vessels, and respiratory
system to supply oxygen and fuel to
muscles during exercise
Example:
Aerobic exercise (body uses a large
amount of oxygen for a sustained
period of time)
What are examples of
aerobic exercise?
Jogging
Cycling
Swimming
Body Composition
(Health related fitness)
Ratio of fat to muscle, bone, and other tissues
that compose your body
Tests:
– Underwater weighing
Subjects enter a sealed chamber that measures their body
volume through the displacement of water in the chamber
Body volume is combined with body weight (mass) in order
to determine body density
The technique then estimates the percentage of body fat
and lean body mass
– Tricep & calf skinfold measurements
Remember:
Body fat is necessary for good health!
Agility
(Skill related fitness)
Ability to change the position of your
body and to control the movement of
your whole body
Examples:
– Shuttle runs
– Zig-zag runs
Balance
(Skill related fitness)
Ability to keep an upright posture
while standing or moving
Examples:
– Ice skating
– Skiing
– Surfing
– Gymnastics
Coordination
(Skill related fitness)
Integration of eye, hand, and
foot movements
Examples:
–Tennis
–Golf
–Basketball
Speed
(Skill related fitness)
Ability to cover a distance
in a short time
Examples:
–Short runs
(40, 50, 100 yard dashes)
Reaction Time
(Skill related fitness)
Amount of time it takes to
start a movement once
your senses signal the
need to move
Examples:
Track, swimming
Power
(Skill related fitness)
Ability to perform with strength at a
rapid pace (strength & speed)
Examples:
– Football
– Swimming
– Track
*Health Related Fitness*
On a piece of paper, construct a
diagram illustrating the five
components of Health Related Fitness
Within your diagram you need to
provide:
– Definition of the component
– Three examples that relate to the
component
Your diagram can be a graphic organizer,
bubble chart, etc
DHQ
Lesson 2 - What is
the best type of
stretching to do
before an activity?
FIT
Frequency – How often you exercise
Intensity – How hard you exercise
Time – How long you exercise
Example of Apply the FIT
Formula
Week 1
Running 5 days a week =
FREQUENCY
Running 5 miles in an hour =
INTENSITY
Running 5 miles in an hour =
TIME
Principles of Training
The principle of overload
–a
basic principle of fitness training in
which the body is stressed and adapts
to that stress
Overload is achieved by increasing
FIT
Example: Exercising 3 x a week and
then the next week exercising 4 x a
week
Principles of Training
Principle of Progression – a
principle of training that indicates
that overload should be increased
gradually
Example: Week 1: Run 30 min 3x
Week 2: Run 35 min 5x
Principles of Training
Principle of Specificity – a
principle of training that states the
exercise training is specific to the
muscles that are being targeted
Example: Push-ups (bicep curls, chest
press, plank, etc.)
Warm-up
A 10-15 minute period during which
you prepare your body for exercise
Increases core body temperature
Increases blood flow to muscles
Prevents injuries
Parts of a warm-up
1. Large muscle activity
Examples: walking, light jogging,
light biking, jumping jacks
2. Dynamic Stretching (stretching
while moving)
Cool-down
A 10-15 minute period of mild
exercise that follows your training
session
Allows your body to return to resting
state safely(breathing and heart
rate)
Increases flexibility
Parts of a cool-down
1. Large muscle activity - walking or
light activity
2. Static stretching – stretching while
standing or sitting