F.H.S. Freshmen P.E. Fitness Unit #1: Fitness Basics Rev:8-02 SJH

Fitness Benefits (Why Exercise?) Reduces the risk of: Heart disease Cancer Diabetes Depression Back Pain Obesity Strokes High Stress Levels Dying Prematurely Provides the following Benefits: Builds Strength Gives You More Energy Tones and Firms Muscles Improves The Quality of Sleep Helps in Weight Loss and Weight Management Promotes Psychological Well- Being Slows the Aging Process Improves Mood Stimulates and Improves Concentration And Many, Many More…….

Basic Definitions Fitness: Good health or physical condition, especially as the result of exercise and proper nutrition Exercise: A planned period of physical activity Physical Fitness: The ability of your body to respond to physical effort

Types of Fitness Health-Related Fitness Components Skill-Related Fitness Components

Health-Related Fitness Components Muscular Strength Muscular Endurance Flexibility Body Composition Cardiovascular Endurance

Muscular Strength The ability to apply force against a resistance. Measured by performing a one rep max What sports require muscular strength?

Muscular Endurance The ability to repeat muscular contractions Give some examples of exercises requiring muscular endurance In which sports is muscular endurance particularly important?

Flexibility The ability to move the body through a full range of motion without strain Name some activities that require good flexibility

Body Composition Body fat in proportion to lean body mass (muscle, tissues, etc.) Lean body mass is the weight of the body without body fat

Cardiovascular Endurance The ability of the heart, lungs, and circulatory system to work together This component is generally considered the most important fitness component When might you need good cardiovascular endurance?

Skill-Related Components Agility: The ability to quickly and easily change body position and direction Balance: The ability to maintain your center of gravity Coordination: The ability to move the body gracefully during movement

Skill-Related Components Power: The ability to produce maximum force in the shortest time Speed: The ability to quickly move the body from one point to another Reaction Time: The time required to respond to an action or an event

Fitness Principles Specificity: Exercise specific to the part of the body that you want to develop Overload: Stressing the body beyond what it is used to Progression: A change in the workload that is needed as your fitness level improves (to keep challenging yourself)

Overload can be increased by using the FIT Formula Frequency: The number of training sessions (how often?) Intensity: the level of work (how hard?) Time: the amount of time spent per training session (how long?)