Health Related Fitness PDF

Health-Related Components of Physical Fitness  Learning Objectives * Understand the concept of Physical Fitness. * Summarize the definition of physical fitness * Give examples of activities linked to components of Health related fitness. * Differentiate muscular strength f...

Health-Related Components of Physical Fitness  Learning Objectives * Understand the concept of Physical Fitness. * Summarize the definition of physical fitness * Give examples of activities linked to components of Health related fitness. * Differentiate muscular strength from muscular endurance. * Come up with your own initial body composition assessment. - is the ability to perform one’s daily task efficiently, without undue fatigue but with extra energy in case of emergency. - is defined as “ a physical state of well-being that allows people to perform daily tasks or activities with vigor, reduce the risk of health problems related to lack of exercise and establishes a fitness base for participation in a variety of physical activities.  Components of Physical Fitness Health Related Fitness 1) Muscular Strength – it refers to the ability of the muscles to exert force. It is the capacity to sustain the application of force without yielding or breaking; the ability of the muscles to exert effort against a resistance. Planking Wall sit  Muscular strength exercises with weights (Dumbbells) / hold this position 2) Muscular Endurance – it relates to the muscle ability to continue to perform to the required number of repetitions. It is the ability to sustain long continued contractions where a number of muscle groups are used; the capacity to bear or last long in a certain task without undue fatigue. Push-up An exercise performed in a prone position by raising and lowering the body with the straightening and bending of the arms while keeping the back straight and supporting the body on the hands and toes.  Sit-up An exercise performed from a supine position by raising the torso to a sitting position and returning to the original position without using the arms or lifting the feet. Muscular Endurance Exercises with Weights 3) Cardiovascular endurance – it relates to the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity. Organic Vigor – refers to the soundness of the heart and lungs which contributes to the ability to resist disease. Participating in a Fun Run (5K, 10K 0r 15K) a non competitive run, especially for sponsored runners in support of a charity  Participating in a Marathon - a long-distance running race, strictly one of 26 miles 385 yards (42.195 km). Participating in a Marathon Participating in a Marathon Swimming The sport or activity of propelling oneself through water using the limbs. Swimming Cycling Event The act or sport of riding or traveling by bicycle, eAlso called: bicycle race, bicycle racing Sport. a race on lightweight bicycles with low handlebars, conducted for specified distances or against time on a dirt or board track or over public roads between cities. Cycling Event Iron Man Competition An Ironman Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon Corporation, consisting of a 2.4-mile swim, a 112-mile bicycle ride and a marathon 26.22-mile run, raced in that order. It is widely considered one of the most difficult one-day sporting events in the world.  Iron Man Competition in PH (Half Ironman) Swimming Iron Man Competition in PH Cycling Running 4) Flexibility – it refers to the range of motion available at a joint. Howley and Frank (1997) specify that flexibility-required range of motion without discomfort or pain. Flexibility is specific to each joint of the body. Thus, there is no general measurement of flexibility as there is for cardiovascular fitness. Flexibility is typically measured in the field with activities such as sit and reach. Flexibility – is the quality of plasticity, which gives the ability to do a wide range of movement.  Flexibility Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscular control, flexibility, and range of motion. 5) Body Composition – it pertains to the relative amount of muscle, fat, bone and other vital parts of the body. Ideal percentage for men is between 12-16% and for women 15-20%. People with a high percentage of body fat are more likely to be ill resulting to a higher death rate among them. Body Composition