Physical Fitness Notes

UNIT 1

PHYSICAL FITNESS

- What is the definition of Physical Fitness?- What are the mains components of Fitness?- How do you do to improve your fitness?- Why is the Physical Fitness important?- Specific fitness- Factors affecting Physical Fitness- Benefits of Physical Fitness- How do you test Physical Fitness- Physical Activity Pyramid- Sedentary Liffestyle- Alternative Physical Activity

What is the definition of Physical Fitness?

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.This is the ability of your body to cope with the demands of everyday life. In other words, it is more than being able to run a long

distance or lift a lot of weight at the gym. Physical fitness comprises two related concepts: general fitness (a state of health and well-being) and specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations). Physical fitness is generally achieved through exercise, correct nutrition and enough rest. It is an important part of life.

Physical fitness is a state of well being that:o Allows the vigorous performance of daily life activitieso Permits one to respond to emergencies when necessary o Reduces the risk of chronic diseases and other health problems

related to a lack of physical activity and exercise. o Helps maintain optimal function of body systems o Establishes a satisfactory base for participation in a variety of

physical activities Physical fitness consists of health related fitness and skill

related fitness.

What are the mains components of Fitness?o The cardiorespiratory endurance: The ability of the

circulatory and respiratory systems to supply fuel during sustained physical activity.(aerobic fitness).

o The muscular endurance: The ability of muscles to continue to perfom without fatigue.

o The muscular strength: The ability of muscles to exert force during an activity.

o The body composition: Refers to the relative amount of muscle, fat, bone and other vital parts of the body.

o The flexibility: Is the rango of motion around a joint.

How do you do to improve your fitness?

o To 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. Start slowly with an activity you enjoy, and gradually work up to a mor intense pace.

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

o The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights or rapidly taking the stairs.

o A person's total body weight (what you see on the bathroom scale) may not change over time. But the bathroom scale does not assess how much of that body weight is fat and how much

is lean mass (muscle, bone, tendons, and ligaments). Body composition is important to consider for health and managing your weight!

o 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 such as swimming or a basic stretching program.

Why is the Physical Fitness important?

o Cardiovascular endurance is very important because the more cardiovascular fit you are, the healthier your lungs, heart and vascular system is. While exercising this may be obvious to you but there is more.

o Muscular endurance is the bridge between muscular strength and cardiovascular endurance. In order to be cardiovascularly fit, you must demonstrate muscular endurance. Physiologically while muscle strength deals primarily with type II, fast twitch muscle fibers, muscular endurance deals with primarily type I, slow twitch muscle fibers. Your body contains both but only anaerobic exercises which last longer than around 15 seconds and less than 90 seconds strengthen your type I muscle fibers.

o The primary reason why muscular strength is important is your efficiency at Activities of Daily Living (ADLs). ADLs one of the most important reasons why being proficient at all 5 components of physical fitness are important.Even though each of the 5 components of fitness depends on one another, poor muscular strength can also effect aerobic fitness and muscular endurance negatively.

o You could say body composition depends on the other components of physical fitness. Having a poor body composition has many negative physical and psychological effects such as increased chance of a host of chronic diseases and depression. As mentioned previously, improper exercise habits and choices can not only lead to being overweight and obesity, but decreased bone mass associated with osteopenia and osteoporosis.

o To some degree, your flexibility determines how efficiently your muscles are. Increased flexibility has also been associated with decreased risk of acute and chronic (overuse) injuries.Poor flexibility can directly effect cardiovascular endurance, muscle strength and muscular endurance. Physiologically flexibility can include extra-muscular (range of motion at a joint) and intramuscular factors such as hypertonicity (knots) within the muscles themselves.

Specific FitnessExplosive 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.

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

Gender(sex)

Age

Environment

S tressDrug -taking

Illnessand

Fatigue

Physicaldisability

Exercise

DietBuild

FactorsA ffectingfitness

Gender(sex)

Age

Environment

S tressDrug -taking

Illnessand

Fatigue

Physicaldisability

Exercise

DietBuild

FactorsA ffectingfitness

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.

Physical Activity Piramid

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.......

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 …