OVERVIEW of FITNESS Miss Lawley

Health-Related Fitness Components  1.Body Composition  2.Cardiovascular Fitness  3.Flexibility  4.Muscular Endurance  5.Muscular Strength

Body Composition  % of body weight that is made up of fat, compared to other body tissues  Individuals with a healthy body fat % will more likely avoid illness and have a lower death rate

Cardiovascular Fitness  The ability of the heart, lungs and vascular system to deliver O 2 rich blood to the working muscles during exercise  Aerobic exercise ↑ cardiovascular fitness

Flexibility  The ability to use your joints through a wide range of motion  Stretching ↑ flexibility

Muscular Endurance  The ability to use your muscles many times without fatigue  Both aerobic and anaerobic exercise will ↑ muscular endurance (2x/wk minimum)

Muscular Strength  The amount of force a muscle can exert against heavy resistance  Anaerobic exercise ↑ muscular strength (2x/wk minimum)

Physical Fitness Benefits  Lower the risk of diseases  Improve the quality of life  Lower the risk of injury  Improve sport performance  Improve work efficiency  Provide energy

Healthy Lifestyles  Being physically active on a regular basis  Eating well  Coping with stress  Using good personal health practices  Avoiding destructive habits

Increasing Physical Activity  Plan scheduled exercise sessions  Adopt a physically active way of getting to and from work/school/etc.  Walk, bike, skateboard  Do other daily lifestyle activity  Yard work, gardening, take the stairs or longer way somewhere

Healthy Benefits of Being Physically Fit  Lower risk/chance of  Cardiovascular diseases  Type II diabetes  Osteoporosis  Being overweight  Smoking cigarettes  Back problems

Benefits of being Physically Active and Physically Fit  Cope well with stressful or emergency situations  Participate in sports and outdoor recreational activities  Function better as you grow older  Lead physically active and happy lives

F.I.T.T. Formula Overview  Frequency (How often)  Intensity (How hard/difficult)  Time (How long)  Type (What kind)

Skill-Related Fitness Components  Agility  Balance  Coordination  Power  Speed  Reaction time

Agility  Ability to change directions quickly Sports that require it:  wrestling, running back in football, ice skating, soccer

Balance  Ability to maintain an upright posture when standing still or moving Activities that require it:  Gymnastics  Ice skating  Skiing/Snowboarding  Yoga

Coordination  Ability to use your senses (eyesight) together with body parts (hands or feet) Activities that require it:  Catching and hitting in softball, kicking in football or soccer, tennis, golf

Power  Ability to exert force very quickly (using strength and speed together) Activities that require it:  putting the shot or throwing discus in track, jumping in volleyball, hitting the long ball in softball or baseball, high jumping in track

Speed  Ability to cover a distance in a short period of time Sports that require it:  Sprinting in track, swimming fast, running the bases in softball and baseball, sprinting in soccer

Reaction Time  Amount of time it takes you to get moving once you know you realize the need to act Sports that require it:  the start in track sprints, the start in swimming, reacting in karate or fencing