Concepts of Physical Fitness PDF

Concepts of Physical Fitness PE 2 – Movement Enhancement Prepared by: Jomarie G. Turtoga PE 2 Instructor  Student Learning Outcomes Describe the two categories of Physical Fitness; Appreciate the importance of the compo...

Concepts of Physical Fitness PE 2 – Movement Enhancement Prepared by: Jomarie G. Turtoga PE 2 Instructor  Student Learning Outcomes Describe the two categories of Physical Fitness; Appreciate the importance of the components of Physical Concepts; Administer PARQ test to raise awareness of the current physical condition; and Determine the fitness level by answering the physical activity readiness questionnaire (PARQ). Be an Analyst Introduction of Physical Fitness  Concept of Physical Fitness Physical Fitness is about one part of the total fitness that includes the mental, emotional, and social aspects of the individual’s total well-being. Good medical and dental care Proper nutrition Adequate rest and relaxation Regular physical activity and or exercise  Physical Fitness Is the ability to perform one’s daily task efficiently without undue fatigue but with extra “ reserve” in case of emergency. 1. Being able to perform one’s daily task without getting tired before the end of the day. 2. Enjoying leisure time form of recreational activities. Leisure time is the that left after the daily routine activities of the individual have been accomplished. 3. Meeting emergency demands such as : a. Doing important errands b. Attending visitors  Concepts of Physical Fitness 1. Organic Vigor – refers to the soundness of the heart and the lungs, which contributes to the ability to resist disease.  Concepts of Physical Fitness 2. Endurance – is the ability to sustain long-continued contractions here number of muscle groups are used; the capacity to bear or last long in a certain task without undue fatigue. 3. Strength – the capacity to sustain the application of force without yielding or break; the ability of the muscle to exert force to exert effort against the resistance.  Concepts of Physical Fitness 4. Power- refers to the ability of the muscle to release maximum force in a shortest period. 5. Flexibility- is the quality of plasticity, which gives the ability to do a wide range of movement.  Concepts of Physical Fitness 6. Agility – is the ability of an individual to change direction or position in space with the quickness and lightness of the movement, 7. Balance – is the ability to control organic equipment neuro- muscularly; a state of equilibrium. 8. Speed – is the ability to make successive movements of the same kind in the shortest period of time.  COMPONENTS OF PHYSICAL FITNESS HEALTH RELATED FITNESS COMPONENTS ( Flexibility, Cardiovascular Endurance, Muscular Endurance and Body Composition) AND SKILL RELATED FITNESS COMPONENTS ( Agility, Balance, Coordination, Power, and Speed) Health- Related Fitness E la bora te o n the fe a ture d s ta tis tic Health-Related Fitness is a function of body's adaptation to exercise. It could be developed and maintain through the regular and proper exercise program. There are at least five (5) components of Health-Related Fitness. They are as follows: Health- Related Fitness E la bora te o n the fe a ture d s ta tis tic A. Muscular Strength refers to the ability of the muscle to exert maximum effort in brief duration. It may be developed through isotonic, isometric, or isokinetic contractions.  Health- Related Fitness E la bora te o n the fe a ture d s ta tis tic Isotonic Contractions are voluntary contractions in which muscles shorten and lengthen alternately. The muscle contracts at varying speed against a resistance. These contractions are of two types: 1. Concentric Contraction - refers to muscles that shorten during exercise. There is no movement that occurs, and the length of the muscle remains unchanged. Health- Related Fitness E la bora te o n the fe a ture d s ta tis tic Eccentric Contraction refers to the muscle that lengthens during an exercise. Muscles exert force due to an outside resistance.  Health- Related Fitness E la bora te o n the fe a ture d s ta tis tic Isokinetic Contractions are similar to isotonic contractions but the muscles are exposed to fixed machines with variable degrees of resistance. Through the range of movement, resistance is equal to the force applied. Two physiological benefits derived from strength training: 1. Increase muscle strength by 10-25% within 6-8 weeks; and 2. Increase muscle size or muscle hypertrophy Health- Related Fitness E la bora te o n the fe a ture d s ta tis tic  Health- Related Fitness E la bora te o n the fe a ture d s ta tis tic Muscular Endurance refers to the ability of the muscle to endure a sub maximal effort for a prolonged period of time. Performing a strength exercise such as push-up over a long period of time or performing the same exercise for many continuous repetitions is a demonstration of muscular endurance.  Health- Related Fitness E la bora te o n the fe a ture d s ta tis tic Cardiovascular Endurance refers to the ability of the heart, blood vessels and the lungs to adapt to physical exertion for a prolonged duration. Usually, the heart rate is increased from the resting pulse rate to target heart rate that the individual has to sustain for a period of 20 to 60 minutes. With high levels of endurance, an individual has more energy and has the ability to sustain different types of activities. It is also likely that coronary heart disease (CHD) is prevented.  Health- Related Fitness There are important variables to consider when engaging in any cardiovascular endurance program. These are: 1. Intensity which refers to how stressful the exercise is. 2. Duration which refers to how long will the exercise be performed. 3. Frequency which refers to the number of times the individual will exercise each week. 4. Mode which refers to the kind of activity, selected such as brisk working or jogging.  Health- Related Fitness Physiological Benefits of Cardiovascular Training Program 1. Decreased resting heart rate; 2. Decreased recovery time from a bout of exercise; 3. Increased blood volume and red blood cells to transport oxygen throughout the body; 4. Stronger heart muscle allowing it to eject more blood (stroke volume) with each heartbeat. If this occurs, the heart can rest longer between beats; 5. Increased number of capillaries for efficient exchange of oxygen, carbon dioxide and nutrients between blood and body cells; 6. Decreased rate of respiration; 7. Increased aerobic capacity which allows the body cells to utilize oxygen for better work efficiency; and 8. Prevent and/or reduction of the risk of developing coronary heart diseases. Health- Related Fitness Activities that develop cardiovascular endurance 1. Prolonged brisk walking 6. Continuous swimming 2. Prolonged jogging 7. Rowing 3. Stationary bicycling 8. Aerobic dancing 4. Prolonged skipping rope 9. Hiking 5. Playing basketball 10. Playing football  Health- Related Fitness E la bora te o n the fe a ture d s ta tis tic Flexibility is the ability of the muscles and joints to go through a full range motion. Flexibility reduces the risk of injury, enhances performance and prevents muscle soreness. It is achieved through stretching designed to lengthen or elongate soft tissue structures and thereby increase the range of motion. Flexibility is influenced by three factors: 1. Structure of the joints; 2. Number of tissues surrounding the joint; and 3. Extensibility of the ligaments, tendons and muscle tissue that connects the joints.  Health- Related Fitness E la bora te o n the fe a ture d s ta tis tic Flexibility involves four basic movements, namely: flexion (bending of a body segment), extension (straightening a body segment), abduction (moving a limb away from the body), and adduction (moving a limb toward the body). Body flexibility is achieved through stretching specific segments of the body. To achieve good flexibility, exercise should be performed daily. For very tight muscle-joint area, it is highly recommended that flexibility exercises be done at least twice a day..  Health- Related Fitness E la bora te o n the fe a ture d s ta tis tic Body Composition refers to the proportion of lean body mass to fat body mass. It stresses one's relative fatness or leanness in relation to height. In recent years, body composition has gained wide acceptance in exercise science as one of the components of health-related fitness.  Health- Related Fitness E la bora te o n the fe a ture d s ta tis tic Somatotyping or body typing is a system of classifying an individual according to the shape of the body. It was developed by Sheldon during the 1940's and 1950's. He noted that the physique of the body may be categorized into three distinct types: a) Ectomorph, b) Mesomorph, and c) Endomorph.  Health- Related Fitness E la bora te o n the fe a ture d s ta tis tic An ectomorph body type is characterized as lean and small body build with greater surface area to mass ratio. Bone size is relatively small with slender limbs and low muscle mass.  Health- Related Fitness E la bora te o n the fe a ture d s ta tis tic A mesomorph body type has a relative predominance of muscles. The bones are usually large and heavy with massive limbs, thus contributing to greater weight than the ectomorphic body type.  Health- Related Fitness E la bora te o n the fe a ture d s ta tis tic An endomorph body type is characterized by a relative predominance of soft roundness and large digestive viscera. There is a greater percent of body fat when compared to lean body mass  Skill- Related Fitness It refers to the quality of one's movement skill. It includes 5 general components namely: Balance is the ability to maintain equilibrium in relation to changes in body position. Balance can be categorized into static and dynamic balance.  Skill- Related Fitness It refers to the quality of one's movement skill. It includes 5 general components namely: Coordination is the harmonious working relationship between the skeletal muscle and nerves in one aspect of movement. Hand-eye coordination is demonstrated in certain sport skills such as catching, passing, dribbling or volleying a ball.  Skill- Related Fitness It refers to the quality of one's movement skill. It includes 5 general components namely: Agility is the ability of an individual to quickly shift or change direction of the body from one point to another.  Skill- Related Fitness Speed is the ability to perform a task or move from one point to another in the shortest possible time. It is also the time spent finishing or completing a performance after the initial movement has been made. Speed is influenced by the reaction time which is the time elapsed when the "go" signal has been made by an official of the first motor response.  Skill- Related Fitness Power is the ability to perform one maximum effort in a short period of time. It is a product of both strength and speed as seen in many sport activities such as track and field and weightlifting. Benefits of Physical Fitness E la bora te o n wha t yo u wa nt to dis c us s. 1. Vitality. Muscles are basic for all body action. They increase in strength with activity and deteriorate from lack of it. Fit muscles use less energy to perform the same task, leading to an increase in vitality. 2. Posture. A physically fit person is able to maintain his general postural alignment better than one weak musculature. Good fitness as a program stresses the development of anti- gravity muscles, which maintains good abdominal wall and the arm and shoulder girdle. Benefits of Physical Fitness E la bora te o n wha t yo u wa nt to dis c us s. 3. Relieves Low back Pain. A lack of physical activity has been found to be major cause for some cases of pain in the lower back. Most adults who suffer from low-back pain are relieved from this pain by exercises that strengthen the back and abdominal muscles. 4. Retards Aging Process. Continued participation in regular exercises of the proper amount and severity is of considerable value in postponing that usually takes place as a person grows old. Benefits of Physical Fitness E la bora te o n wha t yo u wa nt to dis c us s. 5. Physical Fitness and Ability to Meet Emergencies. The body that is accustomed to sedentary living habits can usually operate ineffectively even though it is operating at near maximum effort. 6. Neuromuscular Skill. The smooth, efficient coordination of the muscular system is improved as a result of regular participation in physical activity. Benefits of Physical Fitness E la bora te o n wha t yo u wa nt to dis c us s. 7. Relaxation. Overactive minds in underactive bodies often need physical outlets for accumulated emotional and muscular tensions that seem to be relieved by actions of the skeletal muscle. 8. Improvement of Personality and Social Skills. Participation in games and sports aids in improving the personality and in developing desirable social skills. Benefits of Physical Fitness E la bora te o n wha t yo u wa nt to dis c us s. 9. Mental Fitness. Because of the mental and physical relaxation that often results from physical activity, regular exercise is thought by many to be of considerable value in aiding the natural mental processes to function with increased efficiency. 10. General Growth. The physically fit person usually possesses a high degree of general resistance, which enables him in successfully avoiding minor illness. “You can’t always control what goes on outside. But you can always control what goes on inside.” Thank you!