Physical Fitness PDF

Physical Fitness 1  What is Physical Fitness? Good health or physical condition, especially as the result of exercise and proper nutrition. 2  Importance of Physical Fitness In the proper growth of young bones and muscles; Improve the ability to avo...

Physical Fitness 1  What is Physical Fitness? Good health or physical condition, especially as the result of exercise and proper nutrition. 2  Importance of Physical Fitness In the proper growth of young bones and muscles; Improve the ability to avoid and recover from illness and accidents; Improve posture and appearance by strengthening muscles that support the body; Minimize stress response; Maintain proper body weight; Prevent heart ailment; Improve organic functions Delay aging process; Feel good and younger as a human being, and Experience joy of participation in any recreational or sports activities. 3  Finding a Balance Calories in Food > Calories Used = Weight Gain Calories in Food < Calories Used = Weight Loss Calories in Food = Calories Used = Weight Control 4 5  How Much Exercise Do I Need? U.S. Surgeon General, CDCP, American College of Sports Medicine recommends: Minimum of 30 minutes Moderate-intense physical activity Most days of the week. 6  Exercise is Important… Why Don’t We Do It I don’t have enough time I get bored!! The gym is too intimidating I Don’t Like It! I am too tired!! I don’t know what to do! I need to take care of the family 7  Making Physical Activity a Part of Your Life. There are 1440 minutes in every day... Schedule 30 of them for physical activity. 8  What is the Best Exercise? 9 10  Stages of Change 11  Steps to Fitness Write Your Personal Fitness Goal Pre-participation Checklist Start Moving! 12  Pre-participation Checklist YES NO 1. Has a doctor ever said you have heart trouble? ___ ___ 2. Do you suffer frequently from chest pains? ___ ___ 3. Do you often feel faint or have spells of severe dizziness? ___ ___ 4. Has a doctor ever said your blood pressure was too high? ___ ___ 5. Has a doctor ever told you that you have a bone or joint problem, such as arthritis, that has been or could be aggravated by exercise? ___ ___ 6. Are you over age 65 and not accustomed to any exercise? ___ ___ 7. Are you taking any prescription medications, such as those for heart problems or high blood pressure? ___ ___ 8. Is there a good physical reason not mentioned here that you should not follow an activity program? ___ ___ **If you answer “yes” to any question, we advise you to consult with your physician before beginning an exercise program.**  Exercise Safely and Wisely Drink extra water Always warm-up & cool-down before and after your workout Wear comfortable clothing Pay attention to any discomfort you may feel during exercise Follow your doctor’s recommendations concerning medications you may be taking 14  Components of Physical Fitness HEALTH-RELATED FITNESS – Muscular Strength – Muscular Endurance – Cardiovascular Endurance – Flexibility SKILL-RELATED FITNESS – Body Composition – Balance – Coordination – Agility – Speed 15 – Power  “We are what we repeatedly do.” — Aristotle 16  Physical Battery Test Fitness Safety Guidelines: Review medical consideration Warm-up 5-10 minutes before Physical Fitness Test Students should not take heavy meals for two hours before test. Students should wear physical education attire for the test. Before taking the test, students must count their pulse rate (at rest). Their initial pulse rate must not be more than 120 beats per minute. The teacher should teach the students to count pulse rate to monitor intensity of activity. 17  Test no 1. Standing Long Jump Test no. 2 Bent-Knee Curl-ups Rules Rules Allow two successive fair trials within Only one trial shall be allowed the testing period No resting between curl-up is permitted The measurement is made from the The knee must remain bent at right angle take-off line to the heels of the foot for the duration of the exercise closer to the take-off board or line The curl-up shall be counted only if the Attempt where the performer losses his performer: balance and fall back backward is not ❑ keeps the crossed arm close to his counted. chest; and Taking beyond the take-off line is ❑ Returns to starting position with the upper considered foul. back touching the mat or floor before curling up again. 18  Test no. 3 50 Meter Sprint Test no. 4 Shuttle Run Testing suggestions: Rules Runner should be instructed not to Do not allow the performer to throw slow down before the finish line. the wooden block across the line For motivation, schedule two runners at a time. Allow two trials and record the faster time 19  Test no. 5 Regular Push-ups for males Test no. 6 Knee Push-ups for females Common faults When body is not kept straight line from heels and for females the body is not keeping straight form the hamstring. When the elbows are not fully bent. 20  Test no. 7 Sit and Reach Test no. 8. 1000 Meter run Common Faults: Rules: Trunk flexion movements are not slowly One trial is given. and gradually The performer should run or walk at a Fast jerky motions are made pace he can sustain for he duration of Knees are not keep straight the test. Finger tips on tape measure are not even, If a performer takes a rest or stops, no with one hand pushed further than the score is given. other. 21  Test no. 9. Three- minute Step test Note: The rate of 96 steps per minute for the boys and 88 steps per minute for the girls for the duration of 3 minutes. 22  Test Items Physical Fitness Components being Tested Standing Long Jump Leg Strength and Power Bent-knee Curl-ups Abdominal Strength and Endurance 50 Meter Sprint Speed Regular Push –ups (males) Arms Strength and Endurance Knee Push –ups (females) Arms Strength and Endurance Shuttle Run Agility Sit and Reach Trunk Flexibility 1000 Meter Run Cardio-Respiratory Endurance Three Minute Step Test General Endurance 23  Believe… …anything is possible! “The only reason the bumble bee can fly is because no one told him that he can’t!” 24