Physical Education PDF

PHYSICAL FITNESS  FITNESS "The ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and meet unforeseen emergencies" (Physical Activity Guidelines Advisory Committee,...

PHYSICAL FITNESS  FITNESS "The ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and meet unforeseen emergencies" (Physical Activity Guidelines Advisory Committee, 2008)  FITNESS “A set of attributes or characteristics that people have or achieve that relates to the ability to perform physical activity” (Centers for Disease Control and Prevention, 1985)  2 COMPONENTS OF FITNESS 1 Health-related Fitness Components Are those that are designated as improving health, wellness, and one’s quality of life. Improvements in these components can enhance physical performance  CARDIOVASCULAR ENDURANCE Refers to the ability of the whole body to perform activities for a prolonged time and have the circulatory and respiratory systems work efficiently. An individual who are engage in aerobic exercises are the one who can sustain workouts for long period of time without getting tired. MUSCULAR STRENGTH "Ability of the muscle to generate force. It is often measured by how much weight a person can lift. Stroger muscles allow person to do more work, protect the joints from possible injuries and makes bone stronger. MUSCULAR ENDURANCE The ability of the muscle to generate force repeatedly. Improved endurance allows an individual to perform physical activities in a greater number of repetitions and in a longer period. MUSCULAR FLEXIBILTY Defined as the range of motion possible at the many joints in the body. When the muscles are developed and lengthened through appropriate exercise, This Photo by Unknown Author is licensed under CC BY-NC-ND they allow the joints to move through a wider range of motion. BODY COMPOSITION It is the ratio of lean body weight to fat. The main components under consideration are fat mass, muscle mass, bone density, and This Photo by Unknown Author is licensed under CC BY-SA-NC water volume. 2 Skill-related Fitness Components These components are essential to athletic performance and the ability to perform activities of daily living.  SPEED Speed deals with the rate at which a movement is performed. This skill is applicable in all sports.  POWER It is the ability to apply force at a high rate of speed. Power is common among weight lifters This Photo by Unknown Author is licensed under CC BY-SA  AGILITY It refers to the ability to change direction quickly and accurately during movement. This skills is best applied in sports where stopping and changing direction is constantly enforced.  BALANCE It is the ability to maintain equilibrium while moving or standing still. This skill is needed for most of the sports especially skating and gymnastics. COORDINATION It is the ability to use senses with the body parts to perform movement tasks. This skill is best for hand-eye and foot-eye coordination REACTION TIME It is elapsed between a stimulus and the resulting response. This skill is best applied in running especially sprinting.  EXERCISE "A type of physical activity consisting of planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness.” PHYSICAL ACTIVITY “Any bodily movement produced by the contraction of skeletal muscles that results in a substantial increase over resting energy expenditure.”  PHYSICAL ACTIVITY READINESS QUESTIONNAIRE PAR-Q+ The PAR-Q+ was recently updated which now includes several additional follow-up questions to better guide preparticipation recommendations. The tool uses follow-up questions to better tailor If you answered NO to preexercise recommendations based on relevant all of the questions medical history and symptomatology. above, you are cleared The PAR-Q+ may be used as a self-guided for physical activity exercise preparticipation health screening tool or as a supplemental tool for professionals that may want additional screening resources INTERNATIONAL PHYSICAL ACTIVITY QUESTIONNAIRE (IPAQ) This measure assesses the types of intensity of physical activity and sitting time that people do as part of their daily lives are considered to estimate total physical activity in MET-min/week and time spent sitting. Youth 15 years of age and older. Open-ended questions surrounding individuals’ last 7-day recall of physical activity Self-report, paper-pencil version or orally. Monitoring Exercise Several tools and methods are used to monitor exercise intensity. Utilizing these methods help adults achieve physical activity goals. Talk test method Heart Rate Meth Perceived Effort  Motion Sensors Moderate intensity exercise is a step rate of 100 steps per minute, or 1,000 per 10 minutes A common recommendation is to achieve 3,000 steps in 30 minutes Vigorous intensity is > 100 steps per minute.  Thank You! ROLLY P. NATANAWAN Bataan Peninsula State University PATHFIT1: Movement Competency Training