Download Physical Fitness

DIXON HIGH SCHOOL
PHYSICAL EDUCATION
 Unit goals
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1. Introduce components of fitness
2. Define total fitness
3. Evaluate individual levels of fitness
4. Identify differences in skill and health
related fitness
Define fitness
 Physical Fitness: the ability of your body
systems, including your muscles, skeleton
and heart, to work efficiently. Being
efficient means being able to do the most
physical activity with the least amount of
effort.
Physically fit individuals have:
 ability to perform daily activities with vigor.
 Ability to participate in recreational
activities.
 minimal risk of health problems.
Effects of a healthy lifestyle
Healthy people tend to…………
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…Maintain normal body weight
…Have less health related risk
…Sleep less
…Eat Breakfast
…Look, Work & Feel Better
…Have more Self Esteem and
Independence
Factors Affecting One’s Health
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Stress
Heredity
Nutrition/Diet
Gender
Age
Activity Level
Drugs/Alcohol/Tobacco
5 Health Components of Physical Fitness
Cardiovascular
 The ability to exercise your body for
an extended period of time
 Requires a strong heart, healthy
lungs and clear blood vessels to
supply the body with oxygen
5 Health Components of Physical Fitness
Muscular Strength
 The amount of force your muscles
can produce in one effort
 People with good strength can
perform daily tasks efficiently, with
less amount of effort.
5 Health Components of Physical Fitness
Muscular Endurance
 The ability to use your muscles
without tiring
 Fatigue resistance
 People with good muscular endurance
can perform activity for longer
sustained period of time.
5 Health Components of Physical Fitness
Flexibility
 The ability to move your joints
through a full range of motion
 Flexibility allows the freedom of
movement
 Flexibility decreases muscle/joint
injury
5 Health Components of Physical Fitness
Body Composition
 The percentage of body weight that is
fat compared to other tissues such as
bone and muscle
 Those in the proper range of body
fatness are more likely to avoid
illness
 Extreme ranges are the most
dangerous.. Too little like too much
can cause health problems
6 Skill components of Physical Education
Agility
 The ability to change direction of
movement quickly
 Good agility is required in such sports
as Tennis, Soccer & Basketball
6 Skill components of Physical Education
Balance
 The ability to keep upright posture
while standing or moving
 Good balance is required in such
activities as Gymnastics, Ice Skating
& Surfing/Snow Boarding
6 Skill components of Physical Education
Coordination
 The ability to use two or more body
parts together i.e. hand-eye, eye-foot
 Good coordination is required in
hitting and kicking games such as
Baseball, Soccer & Golf
6 Skill components of Physical Education
Power
 The ability to use strength quickly
Power= Strength x Speed
 Power is important in sports such as
Baseball, Football & Discus
6 Skill components of Physical Education
Reaction Time
 The amount of time it takes you to
move once you realize the need to
act.
 Reaction time is needed in Karate,
Baseball & Swimming
6 Skill components of Physical Education
Speed
 The ability to perform a movement in
a short period of time
 Most sport activities require speed
6 Skill components of
Physical Education
 Skill related components can be
somewhat improved upon with
practice, but generally are inherent.
 Good health does not come from
being good in skill related fitness… It
comes from doing activities designed
to improve your health related
fitness!
Anatomy
Anterior
Posterior
Anatomy
Muscle actions
 Extension
 Increasing the angle of a joint
 Flexion
 Decreasing the angle of a joint
 Abduction
 Moving away from the midline of the body
 Adduction
 Moving toward the midline of the body
 Tendon
 Connects muscle to bone
 Ligament
 Connects bone to bone
 Antagonistic
 Muscle working in opposition
Anatomy
Muscle Actions
(Posterior)
1. Trapezius
 Pulls the shoulder blades together, and raises
the shoulders.
2. Deltoid
 Abducts the arm, moves arms away from the
body
3. Triceps
 Extends the arm at the elbow
4. Lattissimus Dorsi
 Adducts the arms, brings the arms toward the
body
Anatomy
Muscle Actions
(Posterior)
 5. Gluteus Maximus
 External rotation and extension of the
leg at the hip joint, moves the leg out
and back
 6. Gastrocnemius
 Extension at the foot, points the foot
down
Anatomy
Muscle Actions
(Anterior)
 7. Tibialis Anterior
 Flexion at the foot, points the toes up
 8. Quadriceps
 Extends the lower leg at the knee
 9.Abdominals
 Flexes the trunk
Anatomy
Muscle Actions
(Anterior)
 10. Hamstrings (posterior)
 Flexes the lower leg at the knee
 11. Pectorals
 Extends arms forward across the chest,
adducts the arms
 12. Biceps
 Flexion of the forearm, bends the elbow
The F.I.T.T. Formula
 The FIT formula is a set of principles
that can be applied to all the
components of fitness. These guidelines
are a means to effectively increase your
level of fitness in that area.
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F – Frequency (how often)
I – Intensity (how hard)
T – Time (how long)
T – Type (aerobic/anearobic)
Flexibility
Benefits
 1. Prevents and relieves injury
 Low back pain is one of the most common
ailments. It has been estimated that %80 of the
U.S. population suffers from backaches.
Adequate flexibility in the lower back and
posterior thighs can do much to reduce these
symptoms and prevent low back problems in
adulthood.
 Stretching prior to activity helps reduce the
chance of injury. A short warm-up should be
included prior to stretching. The warm-up
increases blood supply to your muscles, raises
their temperature, and makes them more
flexible and resistant to injury.
Flexibility
Benefits cont.
 2. Prevents post exercise pain
 Post-exercise pain and stiffness caused
by muscle spasms can be prevented or
reduced by stretching exercises
 3. Helps relieve emotional tension
 Tight muscles arise from many causesone is emotional tension. Stretching the
muscles in your neck, shoulders and
upper back is an especially useful way to
relax these muscles.
Flexibility
Joints
 Joints are bones that come together
at various places in the body
 Examples: ankles, knees, elbows, wrists
and shoulders
Flexibility
Joints
 The structure and function of the
joints of the body are determined by
the relationship between the shape of
the joint and the movement that it
permits.
 The purpose of most joints is to
provide movement of the bones of
the skeleton
Flexibility
Types of Joints
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Ball and Socket
Found in the hip and shoulder
Allows the most movement of any joint
Great for throwing and kicking
Hinge
Found in the knee
Permits a back and forth motion
Pivot
Found in the neck
Permits a rotating motion
Gliding
Found in the wrists and ankles
Allows bones to slide over on another
Flexibility
Types of Stretching
 Ballistic
 Usually involves bobbing or jerking
movements where the body’s
momentum is used
 Can be harmful because you may
damage muscle tissue if done improperly
 Usually done when using movements
that are similar to a specific activity
Flexibility
Types of Stretching
 Static
 Stretching fully as far as you can without pain
and hold for an extended period of time
 Static stretching is safer than ballistic because
you are less likely to over stretch
 It can be beneficial to those with bad backs,
previous joint injuries or arthritis
 When participating in physical activity, you
should use static stretching at the beginning and
end of a performance.
Flexibility
Proper Stretching Guidlines
 Flexibility is one component of health
related fitness that can be improved rapidly
if a person appropriately applies the
training principles of overload (gradually)
 It is very important to raise the muscle
temperature prior to stretching. This may
be done by brisk walking, jogging or other
mild exercise
 Start at a proper level and begin increasing
frequency, intensity and time of exercise.
Stretch according to what YOU feel, not
according to others
Flexibility
The FIT Principles applied to stretching
 Frequency
 Stretching exercises should be done a minimum
of three days per week. The target should be
daily
 Intensity
 It is important to stretch the muscle slowly and
beyond its normal length, you should feel mild
tension
 Time
 The length of time a static stretch position is
held is 10 to 15 seconds, and repeated 3
different times with a gradual increase each
time.
Muscular Strength/Endurance
Muscles
 Muscles in your body are responsible for
about half your body weight.
 Strong muscles help you maintain good
posture and are necessary to participate in
everyday activities.
 Hormones in female bodies prevent them
from developing large, bulky muscles when
exercising regularly.
(Estrogen: primary hormone for females)
(Testosterone: primary hormone for males)
Muscular Strength/Endurance
Muscles
 Muscular Strength: How much force is
exerted in one effort.
 Muscular Endurance: How long a force
can be sustained
Muscular Strength/Endurance
Training Methods
 Isometric
 Contracting or tightening the muscles
but the muscles do not change length
 No movement of the body part or object
against which force is exerted
 Examples: pushing against another part
of your body, tennis ball squeeze, push
against a wall
Muscular Strength/Endurance
Isometric Training Cont.
 Advantages:
 Useful for people with certain disabilities
 Does not require equipment
 Can be done in a small area
 Disadvantages:
 Strength is best developed through a full range
of motion
 Significantly increases blood pressure
 No way of knowing if you are working as hard as
you should
Muscular Strength/Endurance
Training Methods
 Isotonic
 Muscle shortens and lengthens through a
full range of motion
 Resistance (weight) is needed
 Examples: Barbells, own body weight
Muscular Strength/Endurance
Isotonic Cont.
 Advantages
 Superior to isometric because muscle
strength and endurance are developed
through the full range of motion
 Excellent for developing muscular fitness
 Weight lifting and calisthenics are
isotonic exercises, which are very
accessible.
 Disadvantage
 Special equipment may be needed
Muscular Strength/Endurance
Muscles
 You are born with a certain number of
muscle fibers
 The size and performance level of
muscles, not the number, can be
changed
 There are 3 types of muscle fibers
that are determined by heredity.
Muscular Strength/Endurance
Muscles Fibers
 Slow Twitch
 Slow contracting over a long period of
time
 Best for aerobic or endurance activities
(long distance running)
 Do not fatigue easily
Muscular Strength/Endurance
Muscles Fibers
 Fast Twitch
 Quick contractions for explosive
movement
 Best for anaerobic activities (sprinting)
 Fatigue easily
 Intermediate
 Has characteristics of both slow and fast
twitch fibers
Muscular Strength/Endurance
Principles of Weight Training
 Overload: A muscle must work harder
than normal if it is to become
stronger
 If it is worked less than normal, it will
get weaker… If it is worked harder than
normal it will get stronger
 Muscles eventually get stronger and
adapt to the load, when the load
becomes easy to move it is time to
increase the load again
Muscular Strength/Endurance
Principles of Weight Training
 Progression: Overload gradually, over
a long period of time
 Lifting too much too soon will not result
in as much strength gain as would occur
if the load is increased gradually
 Specificity:
 You must exercise the specific muscle
you want to develop
Muscular Strength/Endurance
Principles of Weight Training
 Set System
 The most popular type of strength training
program. One does a particular exercise for a
given number of repetitions.
 There are 4 ways to increase the difficulty
of a strength workout
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1. Increase resistance
2. Increase repetitions
3. Increase the number of sets
4. Decrease the recovery period of rest intervals
between sets
Muscular Strength/Endurance
Steroids
 Anabolic Steroids are drugs that cause the
muscles to become stronger and more
bulky… with serious side effects
 Effects of steroids
 Short term (4-6 weeks): headaches, nausea,
dizziness, emotional disorders that include
anger, irritation and aggression, increased facial
hair on women.
 Long term: Liver and adrenal gland damage,
rapid weight gain, stunted growth, sterility, high
blood pressure and premature coronary artery
disease
Cardiovascular Fitness
Definition
 The body’s ability to continuously
provide oxygen to muscles as work is
performed over a period of time.
 Includes 2 systems:
 1. Circulatory: heart, blood and blood
vessels
 2. Respiratory: Lungs and air passages
Cardiovascular Fitness
Definition cont.
 The heart is a unique type of muscle
not found anywhere else in the body
 The heart works closely with the
lungs. When you work the heart, you
also work the lungs which improves
the lung capacity
 A stronger heart pumps more blood
with each beat
Cardiovascular Fitness
Resting Heart Rate (RHR)
 The number of times the heart beats
per minute when you are at rest
 Average RHR: adults 70 bpm,
children 100 bpm
 RHR varies: laying down, sleeping,
running, walking size of person, stress,
illnesses, etc.
 Someone with high cardiovascular fitness
may have a RHR of 50-60 bpm
Cardiovascular Fitness
Heart Rate
 Where do you find your pulse rate?
 1. Carotid Artery (neck) *PRACTICE
 2. Radial Artery (wrist) *PRACTICE
 Your Maximum Heart Rate (MHR): is
the number of times your heart could
beat and function effectively
(220- YOUR AGE)
 Determine your individual target
heart rate zone: (Lab Manual)
Cardiovascular Fitness
Cardiovascular Disease
 Cardiovascular fitness reduces the
risk of cardiovascular disease which is
the #1 cause of death
 Strong heart muscle works more
efficiently
 Exercise helps produce HDL (good
cholesterol)
 Exercise reduces high blood pressure
 Exercise reduces the risk of strokes
Cardiovascular Fitness
FITness
 Aerobic (with oxygen), exercise that
extends over a long period of time is
best for developing cardiovascular
fitness.
 F: 3-5 Times per week
 I: 70-80% of maximum heart rate
 T: AT LEAST 20 minutes
Body Composition
Definition
 Ratio of lean body mass (muscles,
tissues, bones, etc.) to fat mass
 10% of children 2-5 years of age are
overweight
 15% of school age children are obese
 Approximately 20% of adults in the U.S.
are obese
 5.3 Million people in the U.S. are over
weight.
Body Composition
Essential Body Fat
 Fat needed to maintain normal body
function
 The body uses a certain amount of fat as
an insulator against heat and cold
 Fat acts as a shock absorber and
protects organs from injury
 Fat is stored energy
 Too little fat results in abnormal
functioning of body organs
Body Composition
Factors affecting body fat levels
 Heredity
 We are born with the tendency to lean, muscular
or fat.
 Heredity is not nearly as important in
determining body type as what you eat and how
much you exercise
 Where you deposit or store fat is a hereditary
trait
 Women carry more body fat than men which is
necessary for reproduction
 Fat cells do not die, they may shrink, but they
are always there
 More fat cells can be created during adolescence
Body Composition
Somatotype
 1. Ectomorph: a slender body and slight build
 Features: small bones, thin muscles, slender arms
and legs, narrow chest, round shoulders, flat
abdomen, small buttocks
 2. Endomorph: a large, soft, bulging body and a
pear-shaped appearance
 Features: high percentage of body fat, short neck,
large abdomen, wide hips, round and full buttocks,
short and heavy legs
 3. Mesomorph: A solid, muscular and large
boned physique
 Features: firm and well developed muscles, large
bones, broad shoulders, muscular arms, trim waist,
muscular buttocks, powerful legs
Body Composition
Eating Disorders
 1. Anorexia Nervosa: Disorder in
which a person refuses to eat
normally, resulting in extreme
thinness and even starvation.
 Distorted body image, look like walking
skeletons, can starve to death or die
from severe vitamin and mineral
deficiencies
Body Composition
Eating Disorders cont.
 2. Bulimia: disorder characterized by
overeating followed by self-induced
vomiting, use of laxatives, or very
strenuous exercise to avoid weight
gain.
 Repeated actions can cause serious
medical problems
Body Composition
Healthy ways to achieve and
maintain healthy body composition
 A healthy diet
 Exercise
 A combination of a healthy diet and
exercise
Body Composition
Normal or Healthy Fat Levels
 Height and weight
charts are
inaccurate, they do
not consider body
composition (size
of bones, muscle
mass, fat mass)
Gender
Healthy Over
Fat
Obese
Female
2025%
2629%
>29%
Male
1619%
2024%
>24%
Body Composition
Health hazards with excessive fat
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Breathing difficulties
Diabetes
Cancer
High blood pressure
Heart disease
Stroke
Kidney disorders
Surgical risk
Pregnancy problems
Less resistance to infections
Shortened life expectancy
Lack of energy