Physical Fitness PDF

Refers to ability of the human body to function without getting tired easily  COMPONENTS OF FITNESS HRF SRF Health-Related Skill- Related Fitness Fitness ARE YOU PHYSICALLY FIT? What is PHYSICAL ACTIVITY? refers to an activity that involves contraction of mu...

Refers to ability of the human body to function without getting tired easily  COMPONENTS OF FITNESS HRF SRF Health-Related Skill- Related Fitness Fitness ARE YOU PHYSICALLY FIT? What is PHYSICAL ACTIVITY? refers to an activity that involves contraction of muscle What is EXERCISE? A specific form of physical TERMINOLOGIES activity that is planned and structured involving repetitive bodily movements performed to improve and maintain physical fitness What is NUTRITION? deals with the nutrients and food necessary for health, growth, and development  COMPONENTS OF FITNESS HRF SRF Health-Related Skill- Related Fitness Fitness  WHAT IS HRF? It refers to those components of fitness associated with good health. QUALITY OF LIFE  prevent the onset of diseases and problems associated with an activity B 1. Body composition F 2. Flexibility HEALTH-RELATED COMPONENTS E 3. Muscle strength and endurance 4. Cardiovascular S fitness/endurance  BODY COMPOSITION ratio of the body to lean body mass inclusive of bones, water, muscles, and connective tissues  FLEXIBILITY ability of the body part to move at the joint in full range of motion (ROM)  abilities of the muscle to produce effort or perform work MUSCULAR STRENGTH AND ENDURANCE MUSCULAR STRENGTH – maximum amount of force a muscle can exert against an opposing force MUSCULAR ENDURANCE – ability of the muscles to work over an extended period of time without fatigue CARDIOVASCULAR FITNESS ability of the heart (cardio) and circulatory system (vascular) to supply oxygen to muscles for an extended period of time  HRF SRF BODY COORDINATION COMPOSITION REACTION TIME FLEXIBILITY AGILITY ENDURANCE BALANCE Cve AND mE SPEED STRENGTH MS POWER  BENEFITS OF HEALTH-RELATED FITNESS ✔ Increases muscle tone and strength and decreases susceptibility to injuries and illness. ✔ Improves posture, bone mineral density, and reduces risk of osteoporosis. ✔ Increases efficiency of the respiratory and circulatory systems.  BENEFITS OF HEALTH-RELATED FITNESS ✔ Improves blood pressure and decreases the risk of cardiovascular diseases and strokes. ✔ Improves metabolism and decreases body fat and risks to diabetes and some cancers. ✔ Increases energy level, thus improves self- esteem and self-confidence.  HOW DO WE ACHIEVE HRF Proper nutrition is an essential factor in achieving better health. But proper nutrition alone cannot result to a physically fit body. Regular exercise and healthy lifestyle also contribute in achieving a physically healthy body. RHR= resting heart rate THR= training heart rate MHR= maximum heart rate MHR= 220- age  HEALTH-RELATED FITNESS ASSESSMENT 1.BODY COMPOSITION BODY MASS INDEX WAIST CIRCUMFERENCE 2. CARDIO-VASCULAR 3-MINUTE STEP TEST ENDURANCE 3. STRENGTH 90- DEGREE PUSH-UP 4. FLEXIBILITY SIT AND REACH  BODY MASS INDEX (BMI) a standard table drawn as a result of a comprehensive survey to determine your body’s ideal mass composition BODY 65 COMPO- 23.90 (1.65) 2 2.72 SITION EXAMPLE: A female weighs 65 kg and has a height of 1.65 m. What is her BMI?  23.90 BMI CHART  WAIST-HIP CIRCUMFERENCE (WHR) BODY COMPO- SITION  3-MINUTE STEP TEST CARDIO- MHR= 220-AGE VASCULAR ENDURANCE RHR HBM 15*4 THR HBM 15*4  90-DEGREE PUSH-UP MUSCULAR STRENGTH  SIT AND REACH CARDIO- VASCULAR ENDURANCE BARRIERS TO FITNESS & EXERCISE ✔ Lack of energy ✔ Lack of time ✔ Social influence ✔ Lack of motivation ✔ Fear of energy ✔ Lack of skill ✔ Lack of resources ✔ Weather conditions RECREATIONAL/PHYSICAL ACTIVITY PLANNING ✔ Know your needs and what you want to achieve. ✔ Choose activities or sports that you can use to achieve your goal. ✔ Make a schedule and follow it religiously. MISCONCEPTIONS ABOUT PHYSICAL ACTIVITIES o Physical and strength training is dangerous for children and youth, and it is only for young athletes. o Physical and strength training will inhibit the growth of children and youth. o The muscles turn to fat when you stop exercising. o If you are not sweating, you are not working hard enough  PRINCIPLES OF TRAINING 1. OVERLOAD – adding stress in the form of resistance weights or other materials in your training 2. SPECIFICITY – training should be specific and intended for your sport 3. REVERSIBILITY – also known as “use it or lose it” 4. VARIATION – means having a variety of activities and training routines  WHEN YOU EXERCISE, FOLLOW THE: FITT FORMULA ✔ Frequency ✔ Intensity ✔ Time ✔ Type