Physical Fitness and Your Health

What is Physical Fitness? “The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.”

Contents Basic components Benefits Fitness planning Skill related fitness Total health

Key Terms physical fitness body composition flexibility muscular strength muscular endurance Cardiovascular endurance Sedentary lifestyle Metabolism calories anaerobic aerobic isometric isotonic isokinetic cross training

Key Terms Overload progression specificity warm up cool down resting heart rate Max heart rate Target/working Heart Rate physical activity lifestyle activity Agility balance coordination speed power training program

Benefits of Physical Fitness

Basic Components Body Composition(BMI/Body Fat %) Flexibility (V-Sit) Muscular Strength/ Endurance (Push ups, sit ups) Cardiovascular endurance (Pacer/Mile run)

Weight Control Metabolism - process by which your body gets energy from food Basal Metabolism - minimum amount of energy to sustain life processes Calories - unit of heat (energy. Like gas for a car) One lb. = 3500 cal

Improving Fitness Aerobic exercise - continuous exercise that requires oxygen. (20-30min in length) Anaerobic exercise - brief and intense. Requires no oxygen.(sprints,strength) Target heart range - range in which you should exercise for endurance activity

Fitness Planning Overload Progression Specificity Warm up Workout –Frequency –Intensity –Time/duration Cool down Resting heart rate

Physical Activity and Skill “Includes any form of movement whether purposeful in exercise or incidental” Lifestyle activities are parts of your normal daily routine (cleaning house, mowing yard, walking dog) Sports activities –Individual –Partner –Nature

Skill Related Fitness Agility-changes in body position Balance-remaining upright Coordination-using parts concurrently Speed-moving over a distance over a short period Reaction time-rate of movement once one realizes the need to move Power-using force with great speed

Total Health Sports and Nutrition –Training Program - formal physical prep Hydration-the addition of fluids Avoiding harmful substances –Alcohol, Tobacco and other drugs adequate rest