Personal Fitness Overview Unit 1 Personal Fitness Overview

Objectives Understand what Personal Fitness is. Recall the primary risk factors and know which ones can and cannot be controlled Understand the components of Health and Skill related Fitness

Terms Inactivity – the lack of Physical activity and exercise Obesity – a condition characterized by excessive deposits of fat on the body Fad Diets – diets that promote weight loss without sound nutritional practices Trend – a prolonged interest in something Cholesterol – a waxy, fat like substance found in animal tissue Body Image – the way one see’s themselves, Physically

Terms Cardiovascular fitness – The ability of the heart, blood vessels, and respiratory system to supply oxygen and nutrients to the muscles during exercise Muscular Endurance – The ability to use muscles for a long period of time Muscular Strength – the ability of muscles to exert a force one time Flexibility – the range of possible movement at various joints Body composition – the ratio of Fat to Muscle, bone, and other body tissues

Terms Speed – the ability to cover a distance in a short time Balance – the ability to keep an upright posture while either standing still or moving Reaction Time – The amount of time needed to move once the senses signal the need to move Coordination – the integration of eye, hand, and foot movements Agility – The ability to change the position and control the movement of the whole body Power – the ability to do strength performances at a rapid pace

Overview Physical Fitness – the capacity of the whole body to operate at maximum efficiency; determined by the condition of the heart and circulatory, respiratory, and muscular systems, the degree of flexibility, and the percentage of body fat Why do we call it Personal Fitness? Because its specific to each person, Mainly You!

Trends and Fads Exercise has become Popular Gym memberships “Exercise Machines” Late Night infomercials Being healthy has become popular Fad Diets – Atkins, South Beach, “The Zone” What else?

Risk Factors Inactivity Obesity High Blood Pressure High Cholesterol Stress and Tension Smoking Gender Heredity Age

Benefits of Exercise Improved Appearance Improved Body Image Improved Self Control More Enjoyment of Life Improved Health Increased Muscular Strength and Endurance Increased energy levels Improved Physical Performance Increased Success with School and Work Helps Cope with Stress Sleep Better Increased Life Expectancy

Health Related Fitness Five components Cardiovascular Fitness Class Focus Aerobic 25-40 Min. 3-5 times a week for moderate 5-7 times a week for active Examples: Running, jump rope, swimming, spinning, biking, or dance

Health Related Fitness (cont’d) Flexibility Helps operate at bodies maximum capacity 4-7 times a week at least, but should be done before and after every workout Muscular Strength Weight lifting 3-5 times per week Muscular Endurance Push-ups and Pull-ups

Health Related Fitness (cont’d) Body Composition Not an exercise or a workout, but a self assessment Ideally you should be Between 15 and 25 % body fat Depending on gender and height Skin Fold Caliper Under water weighing

Skill Related Fitness Six Components Agility Balance Shuttle Run Dot Drills 3-5 times per week Balance Balance beam, Stand on one foot

Skill Related Fitness (cont’d) Power Vertical Jump, Standing Long Jump Improve with Power Exercises like Power Cleans 3-5 times per week Reaction time Yard stick test Coordination Basketball – Figure 8’s Speed 40 yard dash

Are You Ready?!? Test 1 overview