LESSON 1.2 S.JETT, NBCT MONTEVALLO MIDDLE FITNESS FOR LIFE – CORBIN & LINDSEY PHYSICAL ACTIVITY: Fitness Through Activity

Total Health and Wellness Chain A chain is only as strong as its weakest link. Each link in the chain represents a different part of health and wellness – social, emotional, spiritual, intellectual, and physical. To have a strong chain that will not break, all of the links have to be strong. Physical fitness is the physical part of the chain. People with good physical fitness have less risk of disease. Without a strong fitness link, the rest of the chain will be weakened.

11 Parts of Physical Fitness When you see a person that is good in sports, do you assume that he/she is physically fit? It is not always the case. It is true that the person that EXCELS in sport must also posses a certain degree of fitness. However, being good at specific skills may not be a good indicator of total physical fitness. Physical fitness is made up of 11 parts; five are health-related and 6 are skill-related.

Health Related Physical Fitness 1. Cardiovascular fitness - the ability to exercise your body for long periods of time. (PACER, Mile, etc.) This type of fitness requires a strong heart, healthy lungs, and clear blood vessels to supply the cells in your body with the oxygen they need. 2. Strength - The amount of force your muscles produce. (Push – ups, pull-ups) People with good strength can perform daily tasks efficiently – that is, with the least amount of effort.

Health Related Fitness 3. Muscular endurance – The ability to use a muscle group several times without tiring. (Curl ups, jump) People with good endurance usually have better posture and fewer back problems. They are also better able to resist fatigue. 4. Flexibility – The ability to use your joints through a wide range of motion. (v-sit, sit and reach, etc.) You are flexible if your joints allow a free movement. Flexible people usually have fewer sore or injured muscles.

Health Related Fitness 5. Body Fatness - is the percentage of body weight that is made up of fat vs. other body tissue, such as bone and muscle. (Ex. A person that weighs 100lbs and is 20% body fat would have how many lbs of fat?) People that are in the healthy range of body fat are more likely to avoid illness and even have lower death rates than those outside of the range.

Hypokinetic Conditions How much of each of the 5 health components do you have? To be healthy, you should have some of each to avoid developing a hypokinetic condition – health problem caused partly by lack of exercise. Give examples - high blood pressure, heart disease, backaches, colon cancer, and obesity. People who are fit feel better, look better, and have more energy. You do NOT have to be a great athlete to have good health and be fit. Regular PA can improve anyone’s health-related fitness.

Skill-Related Physical Fitness Different sports require different parts of skill- related fitness. MATCH 1. AgilityA. Gymnastics 2. BalanceB. Golf 3. CoordinationC. Swimmer 4. PowerD. Tennis 5. ReactionE. Volleyball 6. SpeedF. Wrestling

Definitions Agility – the ability to change direction of your body quickly and to control your body’s movements. Balance – the ability to keep an upright position while standing still or moving. Coordination – the ability to use your senses together with your body parts, or to use two or more body parts together. Power – the ability to use strength quickly. It involves both strength and speed. Reaction – the amount of time it takes to move once you realize the need to act. Speed – the ability to perform a movement or cover a distance in a short period of time.

Skill-Related Fitness Some people have more natural ability in skill areas than others. No matter how you score on skill related parts of fitness, you can still enjoy many types of PA. Keep in mind that good health does not come from being good in skill-related fitness. Good health comes from doing activities designed to improve your health-related fitness and can be had by people who consider themselves poor athletes as well as great athletes.

The Stairway to Lifetime Fitness You are probably quite active now; most teens are. But will you be active as you get older? Will you do the same kinds of activities you do now? Step 1 – Doing Physical Activity Step 2 – Getting Fit Step 3 – Self-Assessment Step 4 – Self-Planning Step 5 – Lifetime Activity Step 6 – Lifetime Fitness

Step 1 – Doing PA Think about the various PA that you are involved in. If you are like many of your peers, much of your PA results from community or school activities. You also have other opportunities to do PA, such as PE class. As you become older, school programs will no longer serve as your incentive to exercise, and other opportunities for PA will probably decrease. Doing activity planned by others is a good first step, but it is important to keep climbing the stairway.

Step 2 – Getting Fit Because getting fit depends on PA and exercise patterns, fitness is something that people often planned for you when you were young. Ex. Coaches create practice plans. When do young people learn to get or keep fit without depending on others? Moving up the stairway means learning to be responsible for your own fitness. When you move to the third step in the stairway, you begin to make your own decisions.

Step 3 – Self-Assessment Before you can make good decisions about your own personal fitness and activities, you need to know your personal fitness level. No doubt you have had your fitness tested before, but probably it was something someone else planned for you, rather than something you did for yourself. When you learn to self-assess you own fitness, you have reached the third step to Lifetime Fitness. You can use this skill of self-assessment all your life to help in self-planning for lifetime activity.

Step 4 – Self-Planning When you have learned to self-assess your own fitness, you are ready to progress to self-planning. You use your own fitness results (a personal fitness profile) to help plan your own fitness and activity program. No two people will have identical fitness needs and no two people will have exactly the same program.

Step 5 – Lifetime Activity When you climb to step 5, you will have moved from the level of decision making and problem solving to the level of lifetime activity. This means you have learned WHY activity is important, WHAT your fitness needs are, and HOW to plan for your lifetime. You will be a lifetime activity participant. Now you are making your own decisions.

Step 6 – Lifetime Fitness When you reach the top of the stairs, you will have taken responsibility for your own lifetime fitness. You’ll have moved from dependence on others to keep you fit. Throughout your life, you will use the skills you learn to reevaluate your fitness needs and to adjust your PA program as needed to maintain your fitness. A major purpose of this program is to help you to achieve lifetime fitness as a result of healthy lifestyles, including regular lifetime PA.

Review 1. Name and describe the 5 parts of health-related physical fitness. 2. Name and describe the 6 parts of skill-related physical fitness. 3. Explain the Stairway to Lifetime Fitness