Physical Fitness Components And Assessment PDF

PHYSICAL FITNESS COMPONENTS AND ASSESSMENT Physical activity- is defined as any bodily movement produced by skeletal muscles that results in energy expenditure. The energy expenditure can be measured in kilocalories. Physical activity in daily life can be categorized into occupational, sports, cond...

PHYSICAL FITNESS COMPONENTS AND ASSESSMENT Physical activity- is defined as any bodily movement produced by skeletal muscles that results in energy expenditure. The energy expenditure can be measured in kilocalories. Physical activity in daily life can be categorized into occupational, sports, conditioning, household, or other activities. Exercise- is a subset of physical activity that is planned, structured, and repetitive and has as a final or an intermediate objective the improvement or maintenance of physical fitness. Physical Fitness- capacity of an individual to do daily routine work without fatigue, to participate in physical activities and still reserve enough to meet any emergency. Components 1. Health related Components – refer to those physical attributes which enable a person to cope with the requirements of daily living such as cardio-vascular endurance or stamina, muscular strength and endurance, flexibility and the appropriate body mass index. BODY COMPOSITION- is the body’s relative amount of fat to fat-free mass. Body Mass Index Waist Circumference FLEXIBILITY- is the ability of the joints to move through full range of motion. CARDIOVASCULAR ENDURANCE- is the ability of the heart, lungs, and blood vessel to deliver oxygen to working muscles and tissues and how they utilize oxygen. MUSCULAR ENDURANCE- ability of the muscle to do repeated work without fatigue. MUSCULAR STRENGTH- is the ability of the muscle to generate force against physical objects. 2. Skill-related Fitness- are physical abilities that show potential for good performance in certain skills usually in sports. AGILITY- the ability to change body positions quickly and keep the body under control when moving. SPEED- the ability to move the body in one direction as fast as possible. BALANCE- the ability to stay in controls of their body’s position. COORDINATION- the ability of body parts to work together when you perform an activity. POWER- the ability to combine strength with speed while moving. REACTION TIME- the ability to move quickly once a signal to start moving is received. PRINCIPLES OF TRAINING ADAPTATION- is your body’s physiological response to training after repeated exposure. SPECIFICITY- the way the body responds to physical activity is very specific to the activity itself. PROGRESSIVE OVERLOAD- as the body adapts to the demands of exercise by improving, the amount of exercise needs to also progressively increase in order for fitness to continue to improve. FITT principle for overload Frequency- How often  Intensity- How hard Time- How long (duration) Type- Mode of activity REVERSIBILITY- a person will lose their exercise progress when they stop exercising. PHASES OF EXERCISE WARM UP- a gradual increase in intensity in physical activity (a "pulse raiser"), joint mobility exercise, and stretching, followed by the activity. STRETCHING- a specific muscle or tendon (or muscle group) is deliberately expanded and flexed in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. EXERCISE PROPER- exercise itself. COOL-DOWN- allows a gradual decrease at the end of the episode.