1. 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

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

3. 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

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

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

6. 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.

7. 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

8. 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.

9. 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)

10. What are examples of aerobic exercise?
Jogging
Cycling
Swimming

11. 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!

12. 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

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

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

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

16. 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

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

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

19. 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

20. 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

21. 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.)

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

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

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

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