G12 PEH3 Week 1 Fitness and Lifestyle PDF

G12 PEH3 WEEK 1 Fitness and Lifestyle F.I.T.T  FITNESS AND LIFESTYLE Fitness - Is the condition of being physically fit and healthy. Lifestyle - Is the way in which a person or group lives. Weight management - Includes nutrition, physical exercise, and rest. Lifestyle illness...

G12 PEH3 WEEK 1 Fitness and Lifestyle F.I.T.T  FITNESS AND LIFESTYLE Fitness - Is the condition of being physically fit and healthy. Lifestyle - Is the way in which a person or group lives. Weight management - Includes nutrition, physical exercise, and rest. Lifestyle illness - Are those that are caused by unhealthy lifestyle choices such as excessive intake of junk food and processed food, inactivity, stress, and other factors that have started to impact young people and children as well.  LADDER TO LIFETIME FITNESS Lifetime Fitness Lifetime Fitness Level of Independence Lifetime Physical Lifetime Physical Activity Activity Level of Self - Planning Decision Self-Assessment Self-Assessment ofof Making Fitness Fitness and Activity Activity Getting Fit Level of Doing Activity and Dependence Exercise The ladder is divided into six sections, each of which must be completed in order to attain lifetime fitness. LADDER TO LIFETIME FITNESS STEP 1. Doing Activity and Exercises ❑ As in the case of adolescent your age, you will f ind that majority of your physical activities will take place at school or in the community, such as physical education class, or participation in a varsity team or dancing company. While living in the neighborhood you may be involve in social activities.  LADDER TO LIFETIME FITNESS STEP 2. Getting Fit ❑ Fitness is something you never intended when you were younger, it develops instinctively as a result of physical activity during play, games, and household task. These experiences improves when you joined school and began exercising under a teacher/coach who planned and shared the same scientif ic approach to f itness, k n o w l e d g e , a n d e x p e r i e n c e t h a t e m p o w e r s y o u to t a k e responsibility for your own fitness. LADDER TO LIFETIME FITNESS STEP 3. Self – Assessment ❑ The f ir st step toward developing the ability to judge one’s own f it ness level is to participate in the various f itness testing programs provided in physical education and sports training. By putting these necessary testing skills to the test, you may evaluate your abilities prior to designing a fitness program. LADDER TO LIFETIME FITNESS STEP 4. Self – Planning ❑ You’re ready to plan your own program. Always keep in mind that no two individuals will have the exact same program. The result of your f itness testing may be used to determine the kind of exercise that should be included in your plan. LADDER TO LIFETIME FITNESS STEP 5. Lifetime Activity ❑ This implies you’ve discovered WHY physical exercise is important, WHAT your f it ness requirements are, and HOW to create a lifelong program. LADDER TO LIFETIME FITNESS STEP 6. Lifetime Fitness ❑ When you reach the top of the ladder, you have achieve the highest level of lifetime f itness: the level of fitness that you maintain throughout your l i fe t h ro ugh t h e devel o pm ent o f a h a bi t o f pa r t i c i pa t i ng i n a regu l a r f it nes s pro gra m , evaluating, and monitoring your f it ness status, and the ability to adjust your physical activities to meet your fitness needs.  FITT ( Frequency, Intensity, Time, Type ) FITT is an exercise program where an individual is free to plan f itness according to his/her own design. F – FREQUENCY refers to the number of times you do and exercise. I – INTENSITY or difficulty level of the exercise. T – TIME is the length of time you do the exercise. T – TYPE or the t kind of exercise you choose. Example: Frequency Intensity Time Type 2X a week Continuous running 30 minutes running then rest and water every 10 minutes  FITT ( Frequency, Intensity, Time, Type ) Health Related Components of Physical Fitness Body Compositions - refers to the relative amount of muscle, fat, bone, and other vital par ts of the body. It is also important to manage body weight. Flexibility - is the range of motion in the body. It is the ability to stretch, bend, and twist. Muscular Endurance - is the ability o f the muscle to continue to perform without fatigue.  FITT ( Frequency, Intensity, Time, Type ) Health Related Components of Physical Fitness Muscular Strength - is the ability of the muscle to exert force during an activity. Cardiovascular Endurance - is the ability of the body’s circulatory and respiratory system to supply fuel during sustained physical activity. FITT ( Frequency, Intensity, Time, Type ) Skill-Related Components of Physical Fitness Agility - is the ability to move quickly and change direction indifferent levels. Balance - refer to the sense of equilibrium in the body. The weight of the body rests in the center of gravity. Coordination - is the ability to use body par ts and s e n s e s to g e t h e r to p r o d u c e s m o o t h , e f fic i e n t movements that are vital in sports. (e.g. hand-eye coordination in racket sports ) FITT ( Frequency, Intensity, Time, Type ) Skill-Related Components of Physical Fitness Reaction Time - is how quickly your brain responds to stimulus and initiate a response. Power - performing a task quickly and forcibly. Speed - is th e ability to reach a distance in th e shortest period of time. FITT ( Frequency, Intensity, Time, Type ) Some Benefits of Physical Fitness ✔ It makes the body strong and healthy. ✔ It helps the body to be in good shape. ✔ It avoids cardio and respiratory illness. ✔ It improve h ealth an d skill-related components of fitness FITT ( Frequency, Intensity, Time, Type ) Some Benefits of Physical Fitness ✔ It makes the body more f lexible and less susceptible to sickness. ✔ It enables one to do different activities and still have reserve energy. ✔ It helps the body to adapt to different physical exertions or activities.