Physical Fitness: Health and Skill Components

Physical Fitness

• Body systems working together enable health and daily activities without fatigue
• Examples to test include school work and home duties
• Fine-tuning for the human body is physical fitness
• It involves the heart, lungs, and muscles

What it Means to be Fit

• Having the energy for essential tasks and productivity
• Possessing stamina and a positive mindset to manage challenges and stress
• Experiencing a reduced risk of health issues like heart disease, cancer, diabetes, and osteoporosis
• Having the opportunity to look and feel your best
• Having the physical capabilities to overcome challenges
• Experiencing a better existence with the possibility of an extended life

Components of Physical Fitness

• Health-related fitness and skill-related fitness

Health-Related Fitness

• Programs to improve overall health with cardiovascular endurance as a component
• Cardiovascular endurance enables prolonged moderate to intense exercises
• Muscular strength is how much force muscles can exert or lift
• Muscular endurance is your muscles' ability to sustain exercise over time
• Flexibility relates to the ability to move joints fully
• Body composition involves the ratio of fat mass to fat-free mass, such as muscle and bone

Skill-Related Fitness

• Fitness programs designed for improvement and acquisition
• Agility is an individual's ability to quickly change direction and position
• Balance is the ability to maintain an upright posture while still or in motion
• Coordination integrates senses with muscles for smooth, accurate movement
• Speed is covering a distance in a short time
• Power is the muscles' ability to release maximum force quickly
• Reaction time is how long it takes to move once your senses signal the need

Wellness

• Consistent healthy habits for better physical and mental health
• It is thriving in life, not just existing

Dimensions of Wellness

• Emotional Wellness: understanding feelings and managing stress
• Environmental Wellness: living in harmony with surroundings by preserving it
• Financial Wellness: managing financial expenses effectively
• Intellectual Wellness: being open-minded, improving knowledge
• Occupational Wellness: finding fulfillment through work
• Physical Wellness: maintaining a safe body and seeking treatment when needed
• Sexual Wellness: being actively involved in his or her discussing of various issues
• Social Wellness: encompassing wellbeing through connections and relationships
• Spiritual Wellness: developing values for purpose and meaning

Training Concepts and Methodologies

• Specificity: customize training to the sport's needs for body part improvement
• Overload: fitness is enhanced by training more than usual
• Progression: gradually increase exercise while maintaining overload
• Reversibility: adaptations reverse if training stops

FITT Principle

• Frequency: how often to train
• Intensity: how hard to work out
• Time: how long to train
• Type: the training techniques to use

High Intensity Interval Training (HIIT)

• Involves quick bursts at maximum effort
• Has periods of rest or low activity in between
• Alternating between intense and low-intensity, is an effective method
• Being anaerobic (in gym/with weights) and aerobic with cardio is a function
• More fat is burned, endurance is improved and strength is improved.

Benefits of High Intensity Interval Training (HIIT)

• Build muscle
• Help lose weight quickly
• Improves aerobic and anaerobic capacity
• For all over fitness

Persuade (Someone) to do HIIT

• Muscle loss
• Muscle cramps or severe muscle injury
• Slow recovery
• Loss of energy
• Fatigue

Fundamental Body Movements

• Foundations for physical activities like sports
• Skills involving body parts, distinct from sporting abilities

Non-Locomotor Movements

• Movements without traveling
• Examples: bending, shaking, stretching, swaying, turning, twisting, wiggling
• Can combine with locomotor movements (e.g., walk and arm swing)

Locomotor Movements

• Body movements where the body travels
• There are eight major locomotor movements
• Classified as even or irregular movements

Movement Concepts

• Body Awareness: Knowing body parts and how they move
• Spatial Awareness: Understanding body space
• Directional Awareness: Left, right, up, down
• Temporal Awareness: Internal time structure in movement
• Relationship Awareness: How the body makes movements

Movement Principles

• Balance: Sustaining gravity within the support base
• Centering: The body's core where movements start
• Center of Gravity: The body's balance point
• Posture: Body position during muscle activity, maintaining stability

Gesture

• Expressing emotions through body movement

Rhythm

• The pattern and emphasis of beats

Breathing

• Using inhalation and exhalation for fluidity

Physical Activity Readiness Questionnaire (PAR-Q)

• Screening tool to assess readiness for physical activity

Who Should Use the PAR-Q Test

• Individuals starting an exercise program
• Health professionals and personal trainers

Outcome of the PAR-Q Test

• "No" answers mean being safe to start moderate exercise gradually
• "Yes" answers mean needing medical consultation before physical activity

Importance in Physical Education

• To ensure that students safely participate in physical activities

Exercise for Fitness

• Physical exercise maintains physical fitness and overall health

Types of Exercise

• Flexibility Exercises: increases range of motion
• Aerobic Exercises: walking and running increases cardiovascular endurance
• Anaerobic Exercises: sprinting and weight training increase muscle strength

Benefits of Regular Physical Activity

• Reduces risk of heart attack
• Better manage your weight
• Lowers cholesterol and risk of type 2 diabetes
• Lowers blood pressure
• Strengthens bones, muscles, and joints, and reduces risk of osteoporosis
• Reduces risk of falls
• Improves recovery from hospitalization or bed rest
• Improves mood, energy, and sleep

Four Different Exercises

• Strengthening, stretching, balance, aerobic

Aerobic Exercise

• Boosts heart rate and breathing
• Gives the heart and lungs a workout, while increasing endurance
• Perform for at least 10 minutes daily through walking, running, cycling, or steps

Benefits of Aerobic Exercise

• Relaxes blood vessels
• Lowers blood pressure and blood sugar
• Burns fat
• Reduces inflammation and increases mood
• Raises "good" HDL cholesterol and lowers "bad" LDL cholesterol

Effects of Aerobic Exercise

• Reduces risk of heart disease, stroke, type 2 diabetes, and certain cancers
• Helps with depression and prevents falls

Strength Training

• Helps with confidence and ability in daily tasks

Benefits of Strength Training

• Helps to stand, get up, go upstairs
• Stimulates bone growth and lowers blood sugar
• Assists with weight control and improves balance
• Reduces stress and pain

Strength Exercise

• Perform two to four sets of maximum reps to fatigue
• Jumping jacks, split squat, push-up, abdominal crunch, chair step-up, squat, plank, triceps dip

Stretching

• Helps maintain flexibility
• Makes muscles longer and reduces injury risk

Dynamic Stretching

• Movements performed slowly

Dynamic Stretches

• Squats, high knees, leg swings, lunges, plank walk-outs, arm circles, toe taps, jumping jacks, butt kicks, hip circles

Static Streching

• Hold single position for about 45 secs, by extending specific muscles
• Samson, butterfly, cat/cow, side bend, quadriceps, calf

Balance Exercise

• Helps with steadiness and prevents falls
• Stand on one foot, heel-to-toe walk, joint flexibility, walking on uneven surfaces, strengthening leg muscles

Warm-up and Cool Down

• Warm-up prepares the body for exercise by increasing temperature
• Improving blood flow and flexibility
• Cool down is a recovery through slower activity

Advantages of Warming Up

• Decreases chance of muscle pull and injury
• Decreases joint pain
• Reduces muscle soreness

Benefits of Cooling Down

• Lowers heart rate gradually
• Helps avoid fainting
• Removes lactic acid
• Prepares muscles for the next exercise

Full Body Daily Stretching Warm-Up

• Neck roll, shoulder roll, behind head triceps, ankle roll, child's pose

Understand physical fitness, where body systems work together for daily activities sans fatigue. Learn about its health benefits, including stamina, stress management, and reduced risk of diseases. Explore health-related and skill-related fitness components.