Health-Related Fitness - ONLINE-Health-related-Fitness-1stg8 PDF

HEALTH – RELATED FITNESS   Fitness – defined as a condition in which an individual has enough energy to avoid fatigue and enjoy life.  Physical Fitness is divided into Components of four health-relate...

HEALTH – RELATED FITNESS   Fitness – defined as a condition in which an individual has enough energy to avoid fatigue and enjoy life.  Physical Fitness is divided into Components of four health-related and six skill- Health-related related components. Fitness  Health-relatedfitness – ability to become and stay physically healthy.  Skill-relatedfitness – enhances one’s performance in athletic or sports events. Health components  Cardiovascular fitness  Muscular strength and endurance  Flexibility  Body composition Skill Components Agility Balance Power Speed Coordination Reaction time  Health-related components – focuses on the factors that promote optimum health and prevent the onset of disease and problems associated with an activity. 1. Cardiovascular fitness – is the ability of the heart (cardio) and circulatory system (vascular) to supply oxygen to muscles for an extended period of time. Cardiovascular is also called cardiorespiratory (lungs) fitness. ❑ 1 km run ❑ 12-minute run ❑ cycling ❑ step-test 2. Muscular strength and endurance – is the muscles ability to produce effort or perform work. Muscular strength – refers to the maximum amount of force a muscle can exert against an opposing force. ❑ lift using weights ❑ bench press ❑ leg press Muscular endurance – refers to the ability of the muscle to work over an extended period of time without fatigue. ❑ push-ups ❑ sit-ups Sit ups 3. Flexibility – is the ability to move a body part through a full range of motion (ROM) at a joint. ❑ Sit-and-reach 4. Body composition – is the ratio of the body fat to lean body mass (including water, bones, muscles, and connective tissues) having too many fat tissues is a risk factor for cardio vascular diseases, diabetes, cancer and arthritis. Sit and reach In addition to improving quality life, health related fitness also  increases muscle tone and strength;  decreases susceptibility to injuries and illness;  improves bone mineral density;  reduces risk of osteoporosis;  improves posture;  increases efficiency of the respiratory and circulatory systems;  decreases risk of cardiovascular disease and stroke;  improves blood pressure;  decreases risk of diabetes and some cancers;  improves self-esteem and self-confidence;  decreases body fat and improves metabolism; and  increases energy level and academic achievement   Predictor of the amount of visceral fat which increases risk for Waist cardiovascular disease and Circumference diabetes than fat located in other areas of the body such as in the arms and legs.  Ninety – Degree Push-Up  To measure strength of the upper extremities  Needs exercise mats or any clean mat.  Curl - Ups  To measure strength of abdominal muscles  Needs exercise mats or any clean mats   Test the flexibility for the lower extremities Sit and Reach  To reach forward as far as possible without bending the hamstring  Zipper test  Test the upper arm and shoulder girdle flexibility intended to parallel the strength/endurance assessment of the region.  To touch fingertips together behind the back reaching over the shoulder and under the elbow. 3 – minute step  To measure cardiovascular test endurance Activity: Physical Fitness Tests Name: Date: Section: Physical Fitness Tests A. Body Mass Index (BMI) Height (m) Weight (kg) Weight (in kilograms) Height (in meters) = BMI Classification: B. Waist Circumference Centimeter Inches C. Ninety-Degree Push-up Number of push-ups made D. Curl-ups Number of curl-ups made E. Sit and Reach Record of sit and reach to the 0.1 nearest centimeter F. Zipper Test Right shoulder (cm) Left shoulder (cm) G. 3-minute Step Test Count of pulse in 10 sec (multiply by 6) Count of pulse in 1 minute Skill – Related Fitness   Short term goal  Long term goal S (specific) S MA R T M (measurable) A (achievable) R (relevant) T (trackable) Principles of fitness training  Principle of overload – you must perform physical exercise than normal amounts.  Principle of specifity – if you want to develop cardiovascular fitness make a plan about cardio exercise.  Principle of progression – load will increase gradually overtime to remain effective and safe for best results.  Principle of variations – it lessen boredom, use alternating sequences.  Principle of recovery- working out seven days of the week increases the risk of injuries.  Applying Basic training principles Frequency – refers to the number of exercise sessions per week; for example, three to five times per week. Intensity – is the degree of effort or exertion put forth by an individual during exercise  Time – is the duration of the length of the activity, such as 40 minutes of exercise is how long an exercise must be performed to be effective.  Type – is the mode of exercise being performed. The selection of the type of exercise should be guided by the fitness goal to be achieved. ACTIVITY  Learning Task 1 P.E Create your own schedule of workout/activity plan to improve your lifestyle. TIME WORKOUT/ACTIVITY