Physical Fitness Overview

Physical Fitness Definition

• Refers to the human body’s ability to function without easily becoming tired

Components of Fitness

• Health Related Fitness (HRF) - Associated with good health, quality of life, disease prevention
• Skill-Related Fitness (SRF) - Ability to perform motor skills

Physical Activity

• Activity involving muscle contraction

Exercise

• Planned and structured physical activity that involves repetitive bodily movements
• Improves and maintains physical fitness

Nutrition

• The study of nutrients and foods necessary for health, growth, and development

Health-Related Fitness Components

• Body Composition - Ratio of lean body mass to fat mass

• Includes bones, water, muscles, and connective tissues

• Flexibility - Ability of a body part to move at a joint through its full range of motion (ROM)

• Muscle Strength - Maximum amount of force a muscle can exert against an opposing force

• Muscle Endurance - Ability of muscles to work over a long period of time without fatigue

• Cardiovascular Fitness (Endurance) - Ability of the heart (cardio) and circulatory system (vascular) to supply oxygen to muscles during extended periods of time

Skill-Related Fitness Categories

• Coordination
• Reaction Time
• Agility
• Balance
• Speed
• Power

Benefits of Health-Related Fitness

• Increased muscle tone and strength
• Decreased risk of injury and illness
• Improved posture and bone mineral density
• Reduced risk of osteoporosis
• Enhanced respiratory and circulatory system efficiency
• Improved blood pressure and reduced risk of cardiovascular diseases and strokes.
• Improved metabolism and reduced body fat
• Lowered risk of diabetes and some cancers.
• Increased energy levels, self-esteem, and self-confidence

Achieving Health-Related Fitness

• Proper nutrition
• Regular exercise
• Healthy lifestyle

Heart Rate Terms

• RHR - Resting Heart Rate
• THR - Training Heart Rate
• MHR - Maximum Heart Rate
• MHR = 220 - age

Health-Related Fitness Assessment

• Body Composition

  • Body Mass Index (BMI)
  • Waist Circumference

• Cardiovascular Endurance

  • 3-Minute Step Test

• Strength

  • 90-Degree Push-up

• Flexibility

  • Sit and Reach

Body Mass Index (BMI)

• A standard table developed from a comprehensive survey to determine an individual's ideal body mass composition.

Barriers to Fitness and Exercise

• Lack of energy
• Lack of time
• Social influence
• Lack of motivation
• Fear of injury
• Lack of skills
• Lack of resources
• Weather conditions

Recreational/Physical Activity Planning

• Identify personal needs and goals.
• Choose activities or sports that align with those goals.
• Create and maintain a regular schedule.