Physical Education 9 Lesson 1: Physical Fitness

Physical Activity Pyramid

• Depicts the recommended amounts and types of physical activity for various health benefits, with a focus on balance and variety.
• Emphasizes a foundation of lifestyle activities, moderate-intensity fitness activities, and structured exercises.

Body Composition and Physical Fitness

• The component of physical fitness related to body composition includes the ratio of fat to lean mass in the body, indicating overall health and fitness levels.

BMI in Physical Fitness

• Body Mass Index (BMI) is used to assess an individual's body weight relative to height, helping categorize weight status such as underweight, normal, overweight, or obese.

Daily Recommended Activities

• Activities recommended every day according to the Physical Activity Pyramid include walking, climbing stairs, and other lifestyle movements that encourage mobility.

Skill-related Fitness

• Focuses on abilities that enhance performance in sports and physical activities, such as agility, balance, coordination, power, reaction time, and speed.

Chest Muscle and Arm Strength Exercise

• Push-ups are recognized as an exercise that measures the strength and endurance of the chest muscles and arms.

Hexagon Agility Test

• Measures agility by assessing how quickly an individual can move in different directions, testing their speed and coordination.

Power in Fitness

• Closely related to the fitness component of strength and the ability to exert force quickly.

Volleyball Touches Rule

• In volleyball, a team is allowed a maximum of three touches before sending the ball over the net.

Standard Volleyball Weight

• The standard weight range for a volleyball is between 260 to 280 grams.

Volleyball Net Height for Women

• The height of the volleyball net for women is set at 2.24 meters (7 feet 4 inches).

Strength and Leg Power Assessment

• The Vertical Jump test is used to assess an individual's strength and leg power in fitness evaluation.

Gravity Awareness and Foot Speed Exercise

• The Hopscotch drill focuses on improving gravity awareness and foot speed.

Fitness Related to Athletic Performance

• Aerobic capacity and muscular strength are types of fitness that are closely related to enhancing athletic performance.

Stork Stands Test

• Primarily measures balance and stability by evaluating the ability to maintain a standing position on one foot.

Cardio Capacity Exercise

• The 12-Minute Run or Cooper Test is aimed at measuring the capacity of the heart and circulatory system.

Purpose of Coordination in Fitness

• Coordination enables smooth and efficient movements within physical activities, enhancing overall performance and reducing the risk of injury.