Freshman P.E. Intro to Strength & Conditioning

Question  What is physical fitness?

What is physical fitness? The ability of your body systems to work together efficiently.

What are some benefits of being physical fit? Feeling Good Looking Good Enjoyment of Life Physically Fit

Why Should You Be Physically Active?  Future Health Related Issues  Diabetes  Heart Disease  Cognitive Awareness  Depression  Weight Control  Blood Pressure  Joint/Bones/Muscles  Cancer

Cycle of Wellness PHYSCIAL ACTIVITY WELLNESS PHYSICAL FITNESS

Total Health & Wellness Chain  Mental  Spiritual  Physical  Social  Emotional

Total Health & Wellness Chain Physical Intellectual Social Emotional Spiritual

Physical Fitness  When you see a person who is good at sports, do you assume that the person is physically fit?  You might be surprised to know that this is not always true. It is true that to excel in a sport they need a certain degree of physical fitness. However, being good at specific skills may not be a good indicator of total physical fitness, some sports require only certain parts of fitness.

Physical Fitness  Physical fitness is made up of eleven components:  Five parts are health related  Six parts are skill related

Parts of Physical Fitness – HEALTH RELATED: Activities that helps you stay healthy – SKILL RELATED: Helps you perform well in sports and activities that require certain skills.

Components of Physical Fitness  Health Related Cardiovascular fitness Muscular Strength Muscular Endurance Flexibility Body Composition

Health Related Physical Fitness Cardiovascular fitness The ability to exercise your entire body for long periods of time. Cardiovascular fitness requires a strong heart, healthy lungs, and clear blood vessels to supply the cells in your body with oxygen they need.

Health Related Physical Fitness Muscular Strength Amount of force your muscles can produce. I.e. how much you can lift. Ex. A person with good strength can perform daily tasks efficiently with the least amount of effort.

Health Related Physical Fitness  Muscular Endurance: Ability to use your muscles many times without tiring. People with good muscular endurance are more likely to have better posture and fewer back problems.

Health Related Physical Fitness  Flexibility: Ability to use your joints fully through a wide range of motion. I.e. if your flexible you will have fewer sore and/or injured muscles.

Health Related Physical Fitness  Body Composition: Percentage of body weight that is made up of fat when compared to other body tissue. Ex. If you weight 100 pounds and 20 pounds is fat, you have a body composition of 20%. Average Range: Boys10%-25% Average Range: Girls15%-30%  Extreme ranges are the most dangerous; too little body fat, like too much can cause health problems.

F.I.T.T. Formula  F. Frequency-How often  I. Intensity-How hard  T. Time-How Long  T. Type-What activity

Skill Related Physical Fitness  Six parts are skill related

Skilled Related Physical Fitness  Skill Related Agility Balance Coordination Power Reaction Speed

Skilled Related Physical Fitness  Skill Related Agility: Ability to change the position of your body quickly and to control your body’s movements.

Skilled Related Physical Fitness  Skill Related Balance: Ability to keep an upright posture while standing still or moving.

Skilled Related Physical Fitness  Skill Related Coordination: Ability to use your senses together with your body parts, or to use two or more body parts together.

Skilled Related Physical Fitness  Skill Related Power: Ability to use strength quickly. It involves both strength and speed.

Skilled Related Physical Fitness  Skill Related Reaction: It’s the amount of time it takes to move once you realize the need to act.

Skilled Related Physical Fitness  Skill Related Speed: Ability to perform a movement or cover a distance in a short period of time. People with leg speed can run fast, while arm speed can throw fast.

Fitness  * Reminder, no matter how you score on the skill-related parts of fitness, you can enjoy some type of physical activity. GOOD HEALTH does not come from being good in skill-related fitness. GOOD HEALTH comes from doing activities designed to improve your health-related fitness and can be had by people who consider themselves poor athletes as well as great athletes.

Stairway to Lifetime Fitness  Step 1: Doing Physical Activity  Step 2: Getting Fit  Step 3: Self Assessment  Step 4: Self Planning  Step 5: Lifetime Activity  Step 6: Lifetime Fitness

Counting Heart Rate  Counting Resting Heart Rate Number of times your heart beats when you are relatively inactive. Best time is when you first wake up in the morning, laying in bed.

Counting Heart Rate  Counting Exercise Heart Rate Radial Pulse Use the first and second finger to find a pulse at your wrist. Carotid Pulse Use the first and second finger to find a pulse at your neck.

Counting Heart Rate  Count the number of beats in 10 seconds and multiply by 6.  Count your pulse for 6 seconds then add a Zero to get your minute heart rate.

Maximal Heart Rate  Calculation *Estimated Maximal Heart Rate (b-min-1) = 220 – age (yr)  Ex. MHR =220 – 14 (yr) *206 (b-min-1) = 220 – 14 (yr) *205 (b-min-1) = 220 – 15 (yr)

Heart Rate Training Range  Moderate Workout Range % Multiply the percentages times the HR max. Max HR (b-min-1) Desired intensity X.80 X.60 Target Training Range165124