11/11/20151 physical fitness. 11/11/20152 fitness the characteristics of the body that enable it to...
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Physical Fitness
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Fitness
The characteristics of the body that enable it to
perform physical activity.Components: * Cardiovascular endurance* Flexibility* Muscle strength and endurance* Body composition
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Benefits of Physical Activity
* Promotes psychological wellbeing.* Helps to control body weight.* Helps to reduce stress.* Reduces the risk of developing type2
diabetes and cardiovascular disease* Builds and maintains healthy bones,
muscles and joints.* Reduces the risk of high blood
pressure.
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Cardiovascular Endurance
Is the ability of the circulatory and the respiratory systems to supply oxygen
during sustained physical activity.
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Cardiovascular EnduranceExercise that increases your heart rate
willimprove cardiovascular endurance.
Ex. Walking, running, biking, cross country skiing, snow shoeing.
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Cardiovascular Endurance
Cardiovascular endurance: *Helps the heart and lungs to work more efficiently.*Improves metabolic rate.*Reduces the harmful effects of stress.*Helps you relax and sleep better.
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Muscle Strength and Endurance
Muscle strength is the maximum force a muscle can produce in a single effort.
Muscle endurance is the ability of muscles to continue to perform without fatigue.
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Muscle Strength & Endurance
You can improve muscle strength and muscle endurance by doing resistance exercises. These are exercises in which a force acts against the muscle.
Ex. Sprints, push ups, crunches, weight lifting.
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Muscle Strength and Endurance
* Help you to perform every day tasks.* Help to maintain correct posture.* Help to reduce risks of lower back
pain.* Help to reduce the risk of injury.* Help you enjoy physical activity
without tiring.* Helps to improve self image.
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Flexibility
Is the ability to move your joints through the full range of motion.
There are 3 types of stretches –Static – stretching the muscle and then
holding it in a set position.Ballistic – stretching a muscle in a
bouncing motion.Dynamic – stretching while moving.
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Flexibility
Exercises that increase the range of motion of your joints will increase
flexibility.Ex. Stretching exercises, yoga.
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Benefits of Flexibility
* Lets you bend more easily and without pain.
* Reduces the likelihood of injury.* Improves sports performance.* May prevent the symptoms of
arthritis.
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Body Composition
Is the percentage of fat tissue and lean tissue in the body.
A healthful % of body fat for teen males is 11-17%.
A healthful % of body fat for teen girls is 16-24%.
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Body Composition
Any type of exercise will help to improve body
composition by helping you to burn more
calories and/or by helping you to increase the
amount of lean tissue in your body.
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Body Composition
Having a leaner body composition helps to
reduce the risk of developing: - Cardiovascular diseases
CancerDiabetes
Arthritis
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Planning an Exercise Program
* Set realistic goals.* Choose activities that you enjoy.* Choose activities that are readily
available to you.* Consider: Cost, where you live, level
of health, safety, time and place.* Select activities that address all
areas of physical activity.
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Training Principles
Overload – work the body harder than it normally works.
Progression – gradually increase the amount of work you do to increase levels of fitness.
Specificity – particular exercises that improve specific areas of physical fitness.
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Planning a workout
Warm up – prepares the muscles for work.
Work out – Frequency Intensity
Time/duration Type of activity
Cool down – prepares the muscles to return to resting state.
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If it weren't for the fact that the TV set and the refrigerator are so far apart,
some of us wouldn't get any exercise at all.
~Joey Adams