Group 4 Report On Physical Fitness PDF

GROUP 4 REPORT IN PATHFIT1 CHAPTER 3: PHYSICAL FITNESS  Physical Fitness is defined as the ability of the individual to do his daily task efficiently and without undue fatigue and still has extra reserve energy in case of an emergency.  Physical fitness refers to a stat...

GROUP 4 REPORT IN PATHFIT1 CHAPTER 3: PHYSICAL FITNESS  Physical Fitness is defined as the ability of the individual to do his daily task efficiently and without undue fatigue and still has extra reserve energy in case of an emergency.  Physical fitness refers to a state of good physical health achieved through regular exercise, proper nutrition, and rest. It enables individuals to perform at their best, regardless of age. Fitness affects the heart, lungs, and muscles, allowing individuals to feel capable of performing activities. It also influences mental alertness and emotional expression.  Physical fitness is crucial for personal well-being and society as a whole. It promotes health consciousness, longer life spans, and better mental and social adjustment. Regular exercise, genetic makeup, and nutritional adequacy contribute to a positive state of well-being. Two aspects of physical fitness are health-related fitness and performance-related or motor skill fitness. A. HEALTH RELATED COMPONENTS - a relative state of being. The development and maintenance of health-related fitness is a function of physiological adaptation to increase overload. 1. Cardio-respiratory endurance - the ability of the heart, blood vessels and the lungs to take in and process oxygen in the body. It draws both from cardiorespiratory fitness and muscular endurance and reflects on how long one can sustain any given physical activity. Cardiorespiratory fitness is defined by the heart and lung’s ability to deliver nutrients and oxygen to the cells of the body and in the same manner its capacity to remove metabolic waste, such as carbon dioxide. 2. Strength - the ability of the muscles to exert force against a resistance. 3. Muscular endurance - the ability of the muscles to exert repeated muscular contraction against resistance for a long period of time. 4. Joint flexibility - the ability of the joints to move throughout the full range of movement. 5. Body composition - is defined as the percentage of fat muscle and bone in the body. Body composition typically displays as either a percentage of fat (body fat percentage or % fat) or as a percentage of lean body mass (LBM). There are different ways of assessing body composition: 1. Skin fold caliper Estimation of body fat by skin fold thickness measurement. Measurement can use from 3 to 9 different standard anatomical sites around the body. The tester pinches the skin at the appropriate site to raise a double layer of skin and the underlying adipose tissue, but not the muscle. The calipers are then applied 1 cm below and at right angles to the pinch, and a reading in millimeters (mm) 2. hydrostatic weighting 3. x-rays 4. The use of Body Mass Index (BMI) or Quetelet index, is a statistical measure which compares a person's weight and height. Though it does not actually measure body fat, it is used to estimate a healthy body person's height. B. PERFORMANCE/SKILL RELATED COMPONENTS - related to the quality of one's movement skill. 1. Speed - the ability to make successive movements of the same kind in the shortest possible time. 2. Power - the ability of the muscles to release maximum force in the shortest possible time. 3. Agility - the ability to change positions, movements, or direction with quickness and lightness. 4. Balance - the ability to control and maintain positions or movement of the body. It is the state of equilibrium a. Static balance - the ability to maintain one's equilibrium in a fixed position b. Dynamic balance - the ability to maintain one's equilibrium while the body is in motion. 5. Coordination - the ability to maintain harmonious functioning of muscles in producing complex movements. 6. Reaction time - the ability to react to the interval of time between the signal to respond (stimulus) and the beginning of the response. BENEFITS OF PHYSICAL FITNESS 1. Reduces the chances of dying from or from ever developing the most common and fatal diseases such as cancer, heart disease, diabetes and high blood pressure, which plague most of the population today. 2. Healthier bones, joints and muscles that are important for Benefits of Physical Fitness leading an active lifestyle everyday. It also reduces chances of Osteoporosis, which is defined by the Madilexicon's medical dictionary as "the reduction in the quantity of bone or atrophy of skeletal tissue and loss of normal skeletal micro architecture leading to increased susceptibility to fractures. 3. Reduces depression and anxiety, improves concentration, reduces stress and can improve self-confidence. When one engages in physical activity the brain releases endorphins that give the body a natural feeling of happiness and euphoria. Endorphins are sometimes called "happy hormones".  GROUP 4 REPORT IN PATHFIT1 DIFFERENT BODY TYPES  William H. Sheldon, PHD, MD, introduced the concept of body types, or somatotypes, in the 1940s. According to him every individual is born with an inherited body type based on the skeletal frame work and body composition. Since then, nutritionists, exercise physiologists, and even doctors have used it to help design effective, individualized fitness plans. 1. ECTOMORPH - The extreme ectomorph is fragile and a delicate one. The bones are light, the joints are small, and the muscles are slight. The limbs are relatively long in portion and the shoulders droop. The ectomorph is a linear physique. Straight up and straight down and may appear longer than he or she really is, due to the length of the limbs coupled with lack of muscle mass developed on those limbs. The ectomorph is not naturally powerful and will have to be hard for every once muscle and every bit of strength he or she can gain. 2. MESOMORPH - The mesomorph has well-defined muscle and large bones. The torso to a relatively narrow and low waist. The bones and muscles of the head. The body of are prominent. Features of the face are clearly defined, such as chest physique presents bones and a square, heavy jaw. The face is long and broad and cubicle in shape. Arms are developed and even the digits of the hand are muscled. 3. ENDOMORPH – The body of the extreme endomorph is round and soft. The meek physique presents the illusion that much of the mass has been concentrated in the abdominal area. This may or may not be true. The arms and legs of the extreme endomorph are short and long and taper. This may give the appearance of staleness. The hands and feet of the endomorph are comparatively small, and the upper arms and thighs are often more developed than the lower parts of the arms or legs. The body has high waist. CHAPTER 4: PHYSICAL FITNESS TEST Fitness testing attempts to measure individual components of performance, with the ultimate aim of assessing the current fitness of an individual using each component of fitness BENEFITS OF FITNESS TESTING: 1. Identify weaknesses and strengths of individual 2. Identify talents and potentials Pre-Test Warm-up Prior to any fitness assessment, it is important to have the body prepared by following a warm-up procedure. The actual warm-up conducted will depend on the test being performed. Certain tests, such as variations of the sit and reach test specifically require you not to do warm up beforehand, while other testing regimens have tests in particular order so that earlier tests provide a warmup for the later fests. PRE-TEST WARM-UP Prior to any fitness assessment, it is important to have the body prepared by following a warm-up procedure. The actual warm-up conducted will depend on the test being performed. Certain tests, such as variations of the sit and reach test specifically require you not to do warm up beforehand, while other testing regimens have tests in particular order so that earlier tests provide a warmup for the later fests.  GROUP 4 REPORT IN PATHFIT1 GENERAL WARM UP PROCEDURE Here is a general warm up procedure before testing stationary cycling. 5-10 minutes of light aerobic activity, such as jogging or b. Stretching to include both upper and lower body 1. lunges 2. quad stretch 3. calf stretch 4. side bend 5. arm stretches DIFFERENT TYPES OF PHYSICAL FITNESS TEST 1. General Endurance Test – “3 Minute Step Test” Equipment required: Stopwatch and a bench 35 to 45 centimeters. Scoring: The score is the pulse rate counted after the 3-minute step. 2. Strength And Endurance Test – “Curl Up Test” Purpose: The curl up test measures abdominal muscular strength endurance of the abdominals and hip-flexors, important in back and core stability. Equipment required: flat, clean, cushioned surface, stopwatch, record sheets, and pen. Scoring: The completion of one complete curl up (up and back) counts one. The sit-up must be performed correctly for tempo tests to be counted, the test is continued until the subject cannot maintain the rhythm or has reached the target number for the test. 3. Test For Speed and Power – “35 Meter Sprint” Purpose: The purpose of this test is to determine acceleration, maximum running speed and speed endurance. Equipment required: measuring tape or marked track, stopwatch or timing gates, cone markers. Scoring: Record the time in seconds as soon as the subject reached the finish line. 4. Test For Flexibility – “Sit and Reach Flexibility” Equipment required: a sit and reach box (or alternatively a ruler can) used, and a step. Scoring: The score is recorded to the nearest centimeter distance reached by hand. Use the level of the feet as zero. 5. Anthropometry Test – “Calculate your own BMI” Equipment required: Weighing scale and stadiometer as for weight and height BMI (kg/m2) = weight in kilograms / height in meters 2 6. Test For Agility – “Shuttle Run” Purpose: to test running agility Equipment required: Stopwatch, 2 wooden blocks 5 x 5 x 5 centimeters, accurately measured area with two parallel lines. Scoring: The time to complete the test in seconds is recorded. The score time of two trials. 7. Test On Balance – ‘Stork Balance Stand Test” Purpose: To assess the ability to balance on the ball of the foot. Equipment: required fiat, non-sip surface, stopwatch, paper and paper. Scoring: The total time inserted. The scores are the best of three attempts. 8. Test For Coordination – “Alternate Hand Wall Toss Test” Purpose: to measure hand-eye coordination. Equipment required: tennis ball or baseball, smooth and sold wat marking tape, stopwatch (optional) Scoring: This table lists general ratings for the Wall Toss Test, based on the score of the number of successful catches in a 30-second period. 9. Test For Reaction Time – “Stick Drop Test” Equipment Required: a piece of thick paper or cardboard, approximately 20 cm long and a ruler 5 cm wide, a pen, or pencil.