1. CHS P.E. 1 Fitness Unit #1: Fitness Basics
Rev:8-02 SJH
CHS P.E. 1 Fitness Unit #1: Fitness Basics

2. 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…….

3. Basic Definitions
Fitness: Good health or physical condition, especially as the result of exercise and proper nutrition
Physical activity: Body movement using energy
Exercise: Structured, repeated physical activity with end goal of improving fitness
How many of you, right now, have a structured, repeated period of physical activity at least 3 times a week?

4. 2 Types of Fitness Health-Related Fitness Components
measures a person’s general well-being
Exercise helps to improve our capabilities in each of the 5 components of Health-Related Fitness
Skill-Related Fitness Components
underlying skills which are used when participating in a sport.
Illness and ageing can cause these to fail, so exercise and activities that promote skill components of fitness are very important at all ages.

5. The 5 Health-Related Fitness Components

6. 1 - Muscular Strength The ability to apply force against a resistance.
What sports require muscular strength?

7. 2 - Muscular Endurance The ability to repeat muscular contractions
Give some examples of exercises requiring muscular endurance
In which sports is muscular endurance particularly important?

8. 3 - Flexibility
The ability to move the body through a full range of motion without strain
Name some activities that require good flexibility

9. 4 - 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

10. 5 - 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?

11. The Overload Principle
How do you make improvements in the
5 Components of Health Related Fitness?
You use the Overload Principle.
Overload: Stressing the body beyond what it is use to
To continue to improve your fitness level, you must OVERLOAD!
We use the F.I.T Formula to learn how to overload the body to improve fitness levels.

12. The FIT Formula F I T
(Used to overload the body to improve the 5 Components of Health Related Fitness)
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?)

13. 6 Components of Skill-Related Fitness
Power: The ability to produce maximum force in the shortest time
2. Speed: The ability to quickly move the body from one point to another
3. Reaction Time: The time required to respond to an action or an event

14. 4. Agility: The ability to quickly and
easily change body position and direction
5. Balance: The ability to maintain your center of gravity
6. Coordination: The ability to move the body gracefully during movement