Fitness and Nutrition Overview

Fitness and Nutrition

• Health-related physical fitness encompasses cardiovascular fitness, muscular endurance, muscular strength, flexibility, and body composition.
• Cardiovascular fitness, also known as cardio-respiratory fitness, measures the heart and lungs' ability to sustain oxygen supply to muscles for extended periods.
• Muscle endurance is a muscle's capacity to function for an extended time without fatigue (e.g., push-ups, planks).
• Muscular strength refers to the maximum force a muscle can exert (e.g., bench press, leg press).
• Flexibility describes the range of motion possible in a joint (e.g., sit and reach).
• Body composition is the ratio of body fat to lean body mass.
• Proper nutrition is crucial for cellular health and function.
• Nutrition plays a vital role in exercise performance, as sufficient fuel provides the capacity for exercise.
• The principle of overload involves increasing training intensity (weight, repetitions) as fitness improves.
• The principle of specificity emphasizes tailoring training to target specific muscle groups or sporting demands (e.g., leg training for track).
• The principle of reversibility suggests that lost fitness can occur if training ceases ("use it or lose it").
• The principle of variation advocates for a range of training activities to avoid plateaus and maintain engagement.
• FITT stands for Frequency, Intensity, Time, and Type of exercise.
• Body component measurements assess the amount of fat and muscle in the body.
• Body Mass Index (BMI) uses height and weight to evaluate 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 hoop.
• Two teams of five players compete.
• Basketball was invented by James Naismith in 1891.
• Standard team size is five players.
• Shooting technique involves BEEF (Balance, Eyes, Elbow, Follow through).
• Key skills include dribbling, passing (chest, bounce, overhead), running, and rebounding.

Futsal

• Futsal is a five-a-side indoor soccer variant, originated in Uruguay in 1930.
• It's played on a court similar to basketball.
• The game is derived from the Portuguese word "futsal."
• Futsal is played indoors or outdoors with a basketball-sized ball.
• The Philippines has a recognized futsal program.
• Key skills for futsal include kicking, dribbling, passing, tackling, and heading.
• Defensive skills include blocking and tackling.
• The PRICE method (Protection, Rest, Ice) is used for injury treatment.