Physical Fitness

Physical Fitness• What is the definition

of Physical Fitness?• What are the mains

components of Fitness?• What do you do to

improve your fitness?• Why is the Physical

Fitness important?• Benefits of Physical

Fitness• Factors affecting

fitness• Physical Activity

Pyramid • Sendentary Lifestyle

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 a state of health and well-being.

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

What are the mains components of Fitness?

Cardiovascular Endurance

Muscular Endurance

Speed or

Velocity

Flexibilitiy or

Suppleness

Body Composition

Muscular Strenght

Components of

Fitness

Specific Fitness

Factors affecting fitness

Gender(sex)

Age

Environment

StressDrug-taking

Illness and

Fatigue

Physicaldisability

Exercise

DietBuild

Factors Affecting 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 disese, diabetes, arthritis or renal disease, or have had an organ transplantation

How do you test your physical fitness?Fitness test 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 Strenght: Vertical jumps, Standing broad jumps, Grip strenght

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

• Body Composition: Body mass index

• Speed: 6x9, 40metres.

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.

what effects physical inactivity and a sedentary lifestyle have on your health..

Physical Activity Piramid

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, Freesbie, KingBall, Ultimate, Flag Futball….

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

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

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 bicycling.

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

The Muscular Enduranceo The ability of muscles to continue to perfom without

fatigue.

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

o Is the bridge between muscular strength and cardiovascular endurance.

The Muscular Strenght• 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.

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

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.

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.

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 spint running, some skills of soccer, basketball,etc.

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

Explosive Strenght or Power• The ability to exert maximum muscular

contraction instantly in an explosive burst of movements.

• The two components of power are strenght and speed.

• e.g. jumping or a sprint start.

Agility• The ability to change the body`s position and

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

Balance• The ability to control the body`s position, either stationary

or while moving.• E.g.:handstand, gymnastic stunt.

Coordination• The ability to move body parts smoothly and

accuarately in response to what your senses tell you.

Reaction Speed Drill• Speed of reaction is the time it takes to respond to a

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

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

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

another player to score.

Images• Logo

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