Physical Fitness The capacity of the whole body to function at optimum efficiency Determined by the condition of the: Heart and circulatory system Respiratory system Muscular system Degree of flexibility Percentage of body fat

Health Risk Factors: associated with disease or premature death: Inactivity Obesity High blood pressure Cholesterol level Stress and tension Smoking Gender Heredity Age

Benefits of exercise Improved appearance Improved body image Improved self control and confidence More enjoyment of life Improved health Increased muscular strength/endurance Increased level of energy Improved physical performance Increased success in school or work Helps cope with stress Sleep better Increased life expectancy

Health Related Fitness Contributes to the prevention of disease and promotion of health

Skill Related Fitness Contributes to your ability to successfully participate in sports activities

Muscular Strength (Health related fitness) Ability of a muscle group to apply a maximal force against a resistance one time Weight lifting Males typically have larger muscles than females because of testosterone.

Muscular Endurance (Health related fitness) Ability to repeat muscle movement for a long period of time Examples of muscular strength and muscular endurance: sit-ups, pull-ups, dips, push-ups

Flexibility (Health related fitness) Range of movement possible at various joints Example: Sit & Reach Test Different types Dynamic Static Ballistic Before and after exercise. Before exercise: dynamic stretching (stretching while moving). After exercise: static stretching (holding stretches). Dynamic stretching prepares muscles for exercise and prevents injuries. Static stretching increases flexibility and reduces injuries and muscle soreness.

Cardiovascular Endurance (Health related fitness) Relates to the ability of the heart, blood, blood vessels, and respiratory system to supply oxygen and fuel to muscles during exercise Example: Aerobic exercise (body uses a large amount of oxygen for a sustained period of time)

What are examples of aerobic exercise? Jogging Cycling Swimming

Body Composition (Health related fitness) Ratio of fat to muscle, bone, and other tissues that compose your body Tests: Underwater weighing Tricep & calf skinfold measurements Remember: Body fat is necessary for good health!

Agility (Skill related fitness) Ability to change the position of your body and to control the movement of your whole body Examples: Shuttle runs Zig-zag runs

Balance (Skill related fitness) Ability to keep an upright posture while standing or moving Examples: Ice skating Skiing Surfing Gymnastics

Coordination (Skill related fitness) Integration of eye, hand, and foot movements Examples: Tennis Golf Basketball

Speed (Skill related fitness) Ability to cover a distance in a short time Examples: Short runs (40, 50, 100 yard dashes)

Reaction Time (Skill related fitness) Amount of time it takes to start a movement once your senses signal the need to move Examples: Track, swimming

Power (Skill related fitness) Ability to perform with strength at a rapid pace (strength & speed) Examples: Football Swimming Track

FIT Frequency – How often you exercise Intensity – How hard you exercise Time – How long you exercise

Principles of Training The principle of overload – a basic principle of fitness training in which the body is stressed and adapts to that stress Overload is achieved by increasing FIT Example: Exercising 3 x a week and then the next week exercising 4 x a week

Principles of Training Principle of Progression – a principle of training that indicates that overload should be increased gradually Example: Week 1: Run 30 min 3x Run 60 min 5x

Principles of Training Principle of Specificity – a principle of training that states the exercise training is specific to the muscles that are being targeted Example: Push-ups (bicep curls, chest press, plank, etc.)

Warm-up A 10-15 minute period during which you prepare your body for exercise Increases core body temperature Increases blood flow to muscles Prevents injuries

Parts of a warm-up Large muscle activity Examples: walking, light jogging, light biking, jumping jacks 2. Dynamic Stretching (stretching while moving)

Cool-down A 10-15 minute period of mild exercise that follows your training session Allows your body to return to resting state (breathing and heart rate) Increases flexibility

Parts of a cool-down Large muscle activity - walking or light activity 2. Static stretching – all major muscle groups