Health and Fitness Ms. Moseley

Introduction During this module you will be looking at Physical Fitness and… …the different types of fitness. …the components that make up fitness. …how we evaluate the different forms of fitness.

What is Health? Health is defined as a state of complete physical, mental, and social well being, and not merely the absence of disease or infirmity. Being “healthy” does not mean the absence of sickness.

What is Fitness? Fitness is defined as the ability to meet the demands of the environment. Your environment is everything around you. It includes home, school, family and friends – All of them make demands on you.

What is Fitness? (cont.) Meeting the demands means carrying out tasks and activities. Fitness isn’t just about being able to do sit-ups and run fast. If you can carry out these tasks and activities without getting too tired, and still have energy left over for emergencies, then you are fit.

What is Fitness? (cont.) FITNESS is a blend of a number of different physical qualities. Physical Fitness is only one area of TOTAL fitness. Other areas include mental, social and emotional fitness.

What is Fitness? (cont.) WEAKNESS in one fitness area may keep you from improving in other areas. Physical fitness is made up of 11 different parts or components : five are Health-related and six are Skill related.

Link Between Health and Fitness You can’t be HEALTHY WITHOUT BEING FIT enough to meet the demands of your environment. However, it is possible to be FIT but NOT HEALTHY. E.g. You can physically manage your everyday tasks (so you are fit) but are constantly depressed about being no good at anything.

Think About It… Based on the definition listed above, raise your hand if think you are fit. Now, raise your hand if you think you are healthy.

Types of Fitness There are two types of fitness Health Related Fitness Skills Related Fitness

Types of Fitness Health-Related FitnessSkills-Related Fitness Cardiovascular FitnessAgility StrengthBalance Muscular EnduranceCoordination FlexibilitySpeed Body CompositionReaction Time Power

Components and Definitions Cardiovascular FitnessRefers to the range of movement at a joint. Co-ordinationRefers to the proportions of lean body mass and body fat. Muscular EnduranceThe mixing of different abilities into the smooth execution of task. SpeedThe ability to maintain the equilibrium of the body. BalanceThe ability to produce strength performances quickly. AgilityThe ability to respond to a given stimulus. Flexibility/SupplenessThe ability to change direction accurately and quickly. PowerThe quickness with which one is able to move the body from one point to another. Reaction TimeThe ability of a muscle or muscle group to apply force and overcome resistance. StrengthRefers to the capacity of the muscle or group of muscles to work continuously. Body CompositionThe ability to exercise the whole body for prolonged periods of time.

Cardiovascular Fitness

What is Cardiovascular Fitness? This is defined as the ability to exercise the whole body for prolonged periods of time (e.g. jogging, swimming). This can be tested in two ways… 1.Multi Stage Fitness Test (Bleep Test) 2.Cooper Run (12 minute run for distance)

What is Cardiovascular Fitness? It can also be tested using a blood pressure cuff which measures systolic and dialostic pressure in the heart. Normal range is 120/80 BPM

Strength

What is Strength? Strength is defined as the ability of a muscle group to apply force and overcome resistance. Increasing strength helps to … 1.Avoid Injuries 2.Improves Posture 3.Reduce Low Back Pain

Flexibility

What is Flexibility? Flexibility refers to the range of movement at a joint. It can be improved by stretching the muscles and tendons beyond their normal range of movement Increasing flexibility helps to… Avoid Injuries Improves Posture Assists you as you age

Flexibility (cont) Flexibility can be tested by doing a “Sit and Reach” test

Body Composition Body composition refers to the ratio between fat and solid tissue. High body composition can lead to heart problems and other diseases (e.g. diabetes).

Body Composition (cont) There are two tests to determine body composition. 1.Skin-Fold Test Caliper 2.BMI Calculation*

Muscular Endurance This is defined as the capacity of a muscle to work continuously. You can see this in sports such as tennis and swimming.

Skill Related Components of Fitness

Agility Agility is the ability to change direction quickly. What sports require agility? Agility can be tested using a “zig-zag” test where a player has to complete the course as quickly as possible. This tests is also called the “Illinois test”

Coordination Coordination is the mixing of different abilities into a smooth execution of a task. Examples may include hand-eye coordination in catching a ball or eye-foot coordination in kicking a ball.

Reaction Time This is defined as the time required to respond to a given stimulus An example includes a runner responding to the sound of a starter pistol at a track meet.

Power This is equal to FORCE x TIME. This means to perform a task as quickly as possible with as much force as possible. Examples include throwing the shot-put or discus. To test this you would do a Sargent Jump

Sargent Test Jump

Speed Speed is defined as the quickness with which one can move the body from one point to another. A way to test your speed is by running a set distance such as 10, 20, 40, or 50 yards and recording your time. The goal is to become faster over time.

Balance Balance is defined as the ability to maintain the equilibrium of the body during stationary or moving movements. This can be tested by doing a “stork test” For this you would stand on one leg as long as you can To increase difficulty, close your eyes.

Why Fitness Test? The results of fitness tests can be used to… Identify strengths and weaknesses in performance. Compare against recognized standards Monitor progress Adapt training programs

Why Fitness Test? (cont) Place athletes in correct training groups Set targets / goals Identify talent Monitor progress following injury

What do Fitness Tests Show? All components of fitness can be measured and successfully monitored over time. Fitness test scores are an ESTIMATE of the different fitness components, they don’t represent absolute achievements. Fitness scores can CHANGE dramatically with changes in circumstance – e.g. effect of training or prolonged inactivity.

Scores can be affected by POOR LEVELS OF MOTIVATION to GENETIC factors. In order to receive the best results, make sure tests are carried out the same way each time. What do Fitness Tests Show?