CHS P.E. 1 Fitness Unit #1: Fitness Basics Rev:8-02 SJH CHS P.E. 1 Fitness Unit #1: Fitness Basics

Fitness Benefits (Why Exercise?) Reduces the risk of: Heart disease Cancer Diabetes Depression Back Pain Obesity Strokes High Stress Levels Dying Prematurely Provides the following Benefits: Builds Strength Gives You More Energy Tones and Firms Muscles Improves The Quality of Sleep Helps in Weight Loss and Weight Management Promotes Psychological Well-Being Slows the Aging Process Improves Mood Stimulates and Improves Concentration And Many, Many More…….

Basic Definitions Fitness: Good health or physical condition, especially as the result of exercise and proper nutrition Physical activity: Body movement using energy Exercise: Structured, repeated physical activity with end goal of improving fitness How many of you, right now, have a structured, repeated period of physical activity at least 3 times a week?

2 Types of Fitness Health-Related Fitness Components measures a person’s general well-being Exercise helps to improve our capabilities in each of the 5 components of Health-Related Fitness Skill-Related Fitness Components underlying skills which are used when participating in a sport. Illness and ageing can cause these to fail, so exercise and activities that promote skill components of fitness are very important at all ages.

The 5 Health-Related Fitness Components

1 - Muscular Strength The ability to apply force against a resistance. What sports require muscular strength?

2 - Muscular Endurance The ability to repeat muscular contractions Give some examples of exercises requiring muscular endurance In which sports is muscular endurance particularly important?

3 - Flexibility The ability to move the body through a full range of motion without strain Name some activities that require good flexibility

4 - Body Composition Body fat in proportion to lean body mass (muscle, tissues, etc.) Lean body mass is the weight of the body without body fat

5 - Cardiovascular Endurance The ability of the heart, lungs, and circulatory system to work together This component is generally considered the most important fitness component When might you need good cardiovascular endurance?

The Overload Principle How do you make improvements in the 5 Components of Health Related Fitness? You use the Overload Principle. Overload: Stressing the body beyond what it is use to To continue to improve your fitness level, you must OVERLOAD! We use the F.I.T Formula to learn how to overload the body to improve fitness levels.

The FIT Formula F I T (Used to overload the body to improve the 5 Components of Health Related Fitness) Frequency: The number of training sessions (how often?) Intensity: the level of work (how hard?) Time: the amount of time spent per training session (how long?)

6 Components of Skill-Related Fitness Power: The ability to produce maximum force in the shortest time 2. Speed: The ability to quickly move the body from one point to another 3. Reaction Time: The time required to respond to an action or an event

4. Agility: The ability to quickly and easily change body position and direction 5. Balance: The ability to maintain your center of gravity 6. Coordination: The ability to move the body gracefully during movement