Fitness and Nutrition Overview

Fitness and Nutrition

• Health-related physical fitness includes cardiovascular fitness, muscular endurance, muscular strength, flexibility, and body composition.
• Cardiovascular fitness (cardio-respiratory fitness) is the heart and lungs' capacity to sustain oxygen to muscles for extended periods.
• Muscle endurance is a muscle's ability to work for prolonged periods without fatigue (e.g., push-ups, planks).
• Muscular strength is the maximum force a muscle can exert (e.g., bench press, leg press).
• Flexibility is the range of motion of a body part (e.g., sit-and-reach).
• Body composition is the ratio of body fat to lean body mass.
• Proper nutrition is essential for cell function and overall health.
• Nutrition plays a vital role in exercising effectively, as sufficient fuel is needed for workouts.
• The principle of overload involves progressively increasing the training load to improve fitness.
• The principle of specificity focuses on training the specific muscles and activities needed for a particular sport or activity (e.g., leg training for track).
• Reversibility (use it or lose it) means if training stops, the gains made may be lost.
• Variation in training routines is important to prevent plateaus and maintain motivation.
• FITT is an acronym for Frequency, Intensity, Time, and Type of training.
• Body composition measurement determines the amount of fat and muscle mass.
• Body Mass Index (BMI) assesses a person's weight in relation to their height to estimate total body mass.
• Waist circumference and waist-to-hip ratio (WHR) measure body fat distribution.

Basketball

• Basketball is a team sport played on a rectangular court, with the goal of shooting a ball through a basket.
• Typically, two teams of five players play.
• Basketball was invented in 1891 by James Naismith.
• The standard number of players per team is 5.
• Shooting technique includes Balance, Eyes, Elbow, and Follow-through.
• Important basketball skills include dribbling, passing (chest, bounce, overhead), running, and rebounding.

Futsal

• Futsal is a five-a-side indoor sport similar to soccer, played on a basketball court-sized area.
• Developed in Uruguay in 1930 by Juan Carlos Ceriani,
• It uses a soccer ball, and can be played indoors or outdoors.
• Futsal is the international name, derived from the Portuguese word for "indoor football."
• Invented in 1930, commonly played in the Philippines.
• Futsal skills include kicking, dribbling, passing, tackling, heading, blocking, and defense.