Top Banner
Physical Fitness
31

Physical fitness

Nov 02, 2014

Download

Education

victorpilates

Warm-Up & Cool-Down Presentation. Sección Bilingüe de Educación Física.
Welcome message from author
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript
Page 1: Physical fitness

Physical Fitness

Page 2: Physical fitness

Physical Fitness

• What is the definition of Physical Fitness?• What are the main components of Fitness?• What do you do to improve your fitness?• Why is Physical Fitness important?• Skills related Fitness• Benefits of Physical Fitness• Factors affecting fitness• How do you test your Physical Fitness• Physical Activity Pyramid • Sendentary Lifestyle• 10 great reasons to get fit

Page 3: Physical fitness

Definition• physical fitness is considered a measure of the body’s

ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.

• general fitness is a state of health and well-being.

• specific fitness is a task-oriented definition based on the ability to perform specific aspects of sports or occupations.

Page 4: Physical fitness

What are the main components of Fitness?

Cardiovascular Endurance

Muscular Endurance

Speed or

Velocity

Flexibilitiy or

Suppleness

Body Composition

Muscular Strength

Components of

Fitness

Page 5: Physical fitness

Specific Fitness

Page 6: Physical fitness

Factors affecting fitness

Gender(sex)

Age

Environment

StressDrug-taking

Illness and

Fatigue

Physicaldisability

Exercise

DietBuild

Factors Affecting fitness

Page 7: Physical fitness

Benefits of Physical Fitness

• Your heart becomes stronger and works more efficiently• You can lose weight if you combine exercise and healthy eating• You feel better about yourself• You are less likely to be anxious or depressed and feel more positive• You may be able to bring down a slightly raise blood pressure to

normal• You are likely to drink less alcohol and cut down or stop smoking• You are less likely to suffer from low back pain• You will feel positive benefits if you have a specific health problem such

as lung disease, diabetes, arthritis or renal disease, or have had an organ transplantation

Page 8: Physical fitness

How do you test your physical fitness?Fitness tests help you check how fit you are, and see how your fitness improves with exercise.

• Cardiovascular endurance: the cycle ergonometer test, the Cooper test, PACER the multistage fitness test, etc.

• Muscular endurance: Push-ups, Curl-ups, Pull-ups, Flex-arm Hang.

• Muscular Strength: Vertical jumps, Standing broad jumps, Grip strength

• Flexibility: Deep-Flex, Sit and reach, Shoulders stretch, Trunk lift.

• Body Composition: Body mass index

• Speed: 6x9, 40metres.

Page 9: Physical fitness

Sedentary Lifestyle

• A type of lifestyle with no or irregular physical activity (a couch potato). • Sitting, reading, watching television and computer use for much of the

day with little or no vigorous physical exercise. • A sedentary lifestyle and lack of physical activity can contribute to or

be a risk factor for Cardiovascular disease,Mortality, Depression, Obesity,etc.

• National guidelines recommend that young people spend no more than two hours each day using electronic media for recreation.

• Why not make a deal to keep your body fit and healthy? Even exchanging 30 minutes of TV viewing for some physical activity will deliver real health benefits.

Page 10: Physical fitness

Effects that physical inactivity and a sedentary lifestyle have on your health

Page 11: Physical fitness

Physical Activity Pyramid

Page 12: Physical fitness
Page 13: Physical fitness

Physical Activity Piramid

• CUT DOWN ON

• 2-3 TIMES A WEEK

• 3-5 TIMES A WEEK

• EVERY DAY

Leisure activitiesGolf, bowling, pinponFlexibility and StrengthStretching, yoga, push-ups, weight lifting

Watching tvComputer games

Sitting for more than 30 min

Aerobic exercise + 20min-Walking, jogging, cycling, swimmingRecreational activitiesFootball, Badminton, Basket

Walk the dogTake longer routesTake the stairs instead of the elevatorGardening

Page 14: Physical fitness

Alternative Physical Activity• Recreational Sports: Noodle Hockey,

Paddle, Jumping Ropes, • Bodymind Activities: Pilates, Yoga, Taichi,

BodyFlow, Relaxation• Weight lifting, Bodypump. • Fitness Walking, Jogging, Hiking• Traditional Games• Alternative Games and Sports: Floor Ball,

Indiaca, Frisbee, KingBall, Ultimate, Flag Football….

• Music Activities: Aerobic, Dance• Cycling, Swimming, Skating, Sailing,

kayaking• Wii Sports• School, Gym, Outdoor, Clubs …

Page 15: Physical fitness

The Cardiovascular Endurance:oThe ability of the circulatory and respiratory systems to supply fuel during sustained physical activity.(aerobic fitness).

oTo improve your cardiorespiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming or cycling.

oIt is very important because the more cardiovascular fit you are, the healthier your lungs, heart and vascular system is.

Page 16: Physical fitness

The Muscular Endurance

o The ability of muscles to continue to perfom without fatigue.

o To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, cycling or dancing.

o It is the bridge between muscular strength and cardiovascular endurance.

Page 17: Physical fitness

The Muscular Strength

• The ability of muscles to exert force during an activity.

• The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity.

• It is important for your efficiency at Activities of Daily Living (ADLs)

Page 18: Physical fitness

Body Composition

• Refers to the relative amount of muscle, fat, bone and other vital parts of the body.

• Body composition is important to consider for health and managing your weight!

• Having a poor body composition has many negative physical and psychological effects.

Page 19: Physical fitness

Flexibility

• Is the rango of motion around a joint.

• Good flexibility in the joints can help prevent injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles or a basic stretching program.

• Poor flexibility can directly effect cardiovascular endurance, muscle strength and muscular endurance.

Page 20: Physical fitness

Speed

• Is the ability to move your body or part of your body quickly.

• It’s involved in most the athletic skills such as in sprint running, some skills of soccer, basketball,etc.

• Ways to run faster: increase stride length, increase stride frequency, build speed and power, train for agility, develop your anaerobic threshold, decrease recovery time and delay fatigue.

Page 21: Physical fitness

Explosive Strength or Power

• The ability to exert maximum muscular contraction instantly in an explosive burst of movements.

• The two components of power are strength and speed.

• e.g. jumping or a sprint start.

Page 22: Physical fitness

Agility

• The ability to change the body`s position and direction fast.

• e.g.: ZigZag running or cutting movements.

Page 23: Physical fitness

Balance

• The ability to control the body`s position, either stationary or while moving.

• E.g.:handstand, gymnastic stunt.

Page 24: Physical fitness

Coordination

• The ability to move body parts smoothly and accuarately in response to what your senses tell you.

Page 25: Physical fitness

Reaction Speed Drill

• Reaction Speed is the time it takes to respond to a stimulus.

• Reaction Time + Movement Time = Response Time• Sprinters react to the starting gun (e.g.

100metres),Control of an object (e.g. football or hockey puck).

Page 26: Physical fitness

Timing• The ability to act at the right moment.• E.g. passing a ball at the correct time to allow

another player to score.

Page 27: Physical fitness
Page 28: Physical fitness

Bibliography

• Gallagher R., Fountain S., Gee L. Physical Education, through diagrams. Oxford Revision Guides

• Kleinman I. Complete Physical Education Plans for grades 7-12. Human Kinetics. United States, 2001.

• McCracken B. It's Not Just Gym Anymore, Human Kinetics. United States, 2001.

Page 29: Physical fitness

Web

• http://en.wikipedia.org/wiki/Physical_fitness• http://www.buzzle.com/articles/5main-components-of-

physical-fitness.html• http://www.askthetrainer.com/5-components-of-physical-

fitness.html• http://www.brianmac.co.uk/conditon.htm• http://www.fitness.gov/digest_mar2000.htm

Page 30: Physical fitness

Images• Logo

http://recursostic.educacion.es//bancoimagenes/contenidos/senales01/act-deportivas/thumbs/p008ant.gif

• http://www.google.es/imghp?hl=es&tab=wi• http://www.flickr.com/search/?q=physical%20fitness• Image 2: http://media.merchantcircle.com/4338941/Physical%20Fitness

%20Logo_medium.jpeg• Image 3:• Image 4:

http://1.bp.blogspot.com/-Dd6QzkzOOsc/TcF8MpmrNGI/AAAAAAAAAD8/aq9JiYmwEGY/s400/fitness-silhouettes.jpg

• composi: http://3.bp.blogspot.com/_DHqGp13VpV0/TJyyiWuY4qI/AAAAAAAADL8/BaMlDBZhjyM/s1600/body-composition-5-components-of-physical-fitness.jpg

• Pyramide http://www.gymmotivators.com/posters/thumbnails/individualPosters/pages/images/TheActivityPyramid.jpg

• Get Fit http://www.gymmotivators.com/posters/thumbnails/individualPosters/pages/images/10GreatReasons2GetFit.jpg

Page 31: Physical fitness

• Note: This material was prepared by Victor E. Rodríguez Rodríguez for the Bilingual Section of Physical Education (English) of the IES. A Guía, Vigo. I used images from of http://www.flickr.com/ and http://www.google.es/imghp?hl=es&tab=wi sites, and in all the images I have added their reference. In this work, I have also included portions of the text of the different sites, which are reflected in the bibliography at the end of the text . This material was elaborated for exclusively educational purposes and non-commercial uses.

• Nota: Este material foi elaborado por Víctor E. Rodríguez Rodríguez para a Sección Bilingüe de Educación Física (inglés) do IES. A Guía de Vigo. Utiliceí imáxenes de lugares web (http://www.flickr.com/ e http://www.google.es/imghp?hl=es&tab=wi ) e en todas elas engadín a súa referencia. Neste traballo, tamén incluín porcións de texto de diferentes páxinas web, reflectidas na bibliografía ao final do texto. Este material foi elaborado con fins exclusivamente didácticos e sen uso comercial.