Fitness Why is it important?  Most important aspect of life… Without health, there is nothing  If our health is the most important thing in our life, then it is important that you have the opportunity to improve it!  What is the only class in your school day that allows you to better your personal fitness? Physical Education

Fitness activities help us develop our T.P.C. T. otal P. erson C. oncept Our T.P.C. is made up of 4 different areas... Physical - Exercising or participating in activity Intellectual - Using our thought process during activity Social - Working well with others during activity Emotional - Using activity to help regulate emotions

Physical Aspect *Physical activity *Physical fitness *Cardiovascular endurance *Muscular strength and endurance *Flexibility *Weight control

Intellectual Aspect  Learning the rules  Developing strategies  Learning to care for the body  Developing quicker reaction times  Developing and retaining skills

Social Aspect  Working with others  Cooperation with others  Developing leadership, as well as learning to follow  Learning how to contribute to groups success  Becoming responsible for you own actions  Dependability  Accepting penalty for not following the rules

Emotional Aspect  Improved self-concept  Relieving nervous tension  Developing self-control  Providing relaxation  Learning to deal with set-backs.  Learning how to enjoy success  Satisfying the need to belong to a group or team  Understanding your strengths and weaknesses

Categories of Fitness Components 1. Health Related Components 2. Skill Related Components

Health Related Components of Fitness

Cardiovascular Endurance The ability of the heart, blood vessels, and lungs to supply oxygen and necessary fuel to the muscles during exercise. Activities that develop cardiovascular fitness are those which increase the heart rate in the target zone for a period of time without stopping.

Muscular Strength The ability of the muscles to exert a force. Muscles become stronger when they are exercised against a gradually increasing resistance, or weight. With no exercise, muscles become weak and begin to atrophy.

Muscular Endurance The ability to efficiently use muscles over a longer period of time. While good strength allows you to lift more, good endurance allows you to lift more repetitions.

Flexibility The ability to move at the joints through the full range of motion (ROM). Stretching muscles gradually helps improve flexibility.

Body Composition The amount of body weight that is fat compared to muscles, bone, and other body tissue. Those with normal % of body fat are less likely to be ill, suffer from a poor body image, and die an early death.

List some benefits of fitness.

Benefits of Fitness ¢ Improved appearance ¢ Increased energy levels ¢ Happier with how you look ¢ Stronger heart ¢ Better physical performance ¢ Avoid injuries ¢ Better self-control ¢ Sleep better ¢ Improved health ¢ Lowers levels of fat ¢ Increased life expectancy

Skill Related Components of Fitness

Agility The ability to change the position of your body and to control the movement of your whole body.

Balance The ability to keep an upright posture while either standing still or moving.

Reaction Time The amount of time it takes to get moving once you see the need to move.

Coordination The ability to link various body movements together with your senses. It also includes moving two or more body parts at the same time.

Speed The ability to cover a distance in a short period of time.

Accuracy The ability to control the movement of one object toward another.

Which set of components should we be most concerned about when it comes to our health? Health Related Components

Risk Factor A major factor in your life that would increase your risk for a premature death.

Risk Factors (for Cardiovascular Disease) You can control your health by controlling certain risk factors  Inactivity  Obesity  High Blood Pressure  Smoking  Stress  Cholesterol  Gender  Heredity  Age

The Law of Use That which is used, develops and that which is not used, wastes away! Hypertrophy- Muscle becomes larger/stronger Atrophy- Muscle becomes smaller/weaker Atrophy Hypertrophy

Lifetime Activity We can participate in many sports in high school, but most of us will not continue to be on an organized team after graduation. Lifetime activities are activities that you can participate in during any phase of your lifetime. Examples Golf Tennis Walk/Jog Biking

Life time fitness happens in a 6 step process The six steps happen in 3 levels

getting fit doing activity doing activity getting fit doing activity doing activity Stairway to Lifetime Fitness: steps in first level LevelofDependence 1 2

getting fit doing activity getting fit doing activity Stairway to Lifetime Fitness: Steps in 2nd Level LevelofDependence 1 2 self-planning self-assessment self-planning self-assessment Levelof Decision Making 3 4

Getting Fit Doing Activity Getting Fit Doing Activity LevelofDependence 1 2 Self- Planning Self- Assessment Self- Planning Self- Assessment Levelof Decision Making 3 4 Lifetime Physical Activity Activity Lifetime Fitness 5 6 Level of Independence Steps in 3rd Level

What is goal setting?

How do you set goals? u Decide what you want to accomplish. u Decide how you will accomplish your goal.

GOAL SETTING Written Realistic and Obtainable Measurable Time Frame Objectives (detailed plan)

HEALTH RELATED FITNESS GOAL EXAMPLES I will increase my maximum bench press to 150 pounds by December 31. I will lower my resting heart rate to 55 bpm by June 1. I will decrease my mile time to 6:20 by the end of the track season.

RISK FACTOR RELATED GOAL EXAMPLES I will quit smoking by the end of this month. I will eat smaller & healthier meals for the next two months. I will lower my blood pressure to 120/80 by Dec. I will lower my cholesterol to 180 by June.

A FINAL THOUGHT…………

Type 1 “don’t do it, don’t plan to” Five types of people: Inactive to Active Type 2 “I’m thinking about it.” Type 3 “I’m planning to be active” Type 4 “I am active” Type 5 “I am a lifetime exerciser” What type are you? Which do you want to be?