Download - Lesson1 physical fitness
![Page 1: Lesson1 physical fitness](https://reader035.vdocuments.us/reader035/viewer/2022062300/55654361d8b42a9b4c8b4696/html5/thumbnails/1.jpg)
Physical Fitness
Chapter 3
![Page 2: Lesson1 physical fitness](https://reader035.vdocuments.us/reader035/viewer/2022062300/55654361d8b42a9b4c8b4696/html5/thumbnails/2.jpg)
What it is…
• Physical fitness is:– The ability to carry out daily tasks easily
• School, sports, work, exercise
– Have enough energy to respond to unexpected demands
• Pick up basketball, walking up a lot of stairs, running from danger
• Physical Fitness IS NOT: The absence of illness!
![Page 3: Lesson1 physical fitness](https://reader035.vdocuments.us/reader035/viewer/2022062300/55654361d8b42a9b4c8b4696/html5/thumbnails/3.jpg)
What it is…
• Involves a number of components:– cardio respiratory endurance – skeletal muscle endurance– skeletal muscle strength– skeletal muscle power– flexibility, balance– speed of movement– reaction time– body composition.
![Page 4: Lesson1 physical fitness](https://reader035.vdocuments.us/reader035/viewer/2022062300/55654361d8b42a9b4c8b4696/html5/thumbnails/4.jpg)
Contributing factors
• Physical health:– Reduces chance of getting sick– More active and able bodied– More energy
• Mental and Emotional Health– Sense of pride in yourself– Intellectually more productive
• Social Health– Self confidence and interaction with others
![Page 5: Lesson1 physical fitness](https://reader035.vdocuments.us/reader035/viewer/2022062300/55654361d8b42a9b4c8b4696/html5/thumbnails/5.jpg)
Basic Components
• Body composition: Fat / Lean body tissue• Flexibility: ability to move a body part
through full range of motion• Muscle Strength: amount of force muscle
and exert• Muscle endurance: Perform physical tasks
over a period of time• Cardio endurance: heart, lungs and blood
vessels to transport oxygen to the body
![Page 6: Lesson1 physical fitness](https://reader035.vdocuments.us/reader035/viewer/2022062300/55654361d8b42a9b4c8b4696/html5/thumbnails/6.jpg)
Measuring Body Comp
• Skin fold test: Chest, Triceps, Thigh, Abs
• BMI: Height and Weight Ratio
• BOD POD: uses air displacement
• Hydrostatic Weighing: Under water
![Page 7: Lesson1 physical fitness](https://reader035.vdocuments.us/reader035/viewer/2022062300/55654361d8b42a9b4c8b4696/html5/thumbnails/7.jpg)
![Page 8: Lesson1 physical fitness](https://reader035.vdocuments.us/reader035/viewer/2022062300/55654361d8b42a9b4c8b4696/html5/thumbnails/8.jpg)
![Page 9: Lesson1 physical fitness](https://reader035.vdocuments.us/reader035/viewer/2022062300/55654361d8b42a9b4c8b4696/html5/thumbnails/9.jpg)
Flexibility
• Test:
• Sit and Reach test: Posterior chain– 8 inches = Healthy fitness zone
![Page 10: Lesson1 physical fitness](https://reader035.vdocuments.us/reader035/viewer/2022062300/55654361d8b42a9b4c8b4696/html5/thumbnails/10.jpg)
Types of stretching
• Ballistic – No good– Series of repeated bouncing. – End position is not held– Causes mini trauma to muscles
![Page 11: Lesson1 physical fitness](https://reader035.vdocuments.us/reader035/viewer/2022062300/55654361d8b42a9b4c8b4696/html5/thumbnails/11.jpg)
Types of stretching
• Dynamic:– Often times sport specific – Utilizes speed of movement
• VIDEO
![Page 12: Lesson1 physical fitness](https://reader035.vdocuments.us/reader035/viewer/2022062300/55654361d8b42a9b4c8b4696/html5/thumbnails/12.jpg)
Types of stretching
• Static:– Person stretches to point of mild discomfort – Stretch is held for 8 – 30 seconds
![Page 13: Lesson1 physical fitness](https://reader035.vdocuments.us/reader035/viewer/2022062300/55654361d8b42a9b4c8b4696/html5/thumbnails/13.jpg)
Static stretching
![Page 14: Lesson1 physical fitness](https://reader035.vdocuments.us/reader035/viewer/2022062300/55654361d8b42a9b4c8b4696/html5/thumbnails/14.jpg)
![Page 15: Lesson1 physical fitness](https://reader035.vdocuments.us/reader035/viewer/2022062300/55654361d8b42a9b4c8b4696/html5/thumbnails/15.jpg)
![Page 16: Lesson1 physical fitness](https://reader035.vdocuments.us/reader035/viewer/2022062300/55654361d8b42a9b4c8b4696/html5/thumbnails/16.jpg)
PNF Stretching
• Proprioceptive Neuromuscular Facilitation– 3 way:
• Hold / Relax• Contract / Relax• Hold / Relax with agonist contraction
• VIDEO
![Page 17: Lesson1 physical fitness](https://reader035.vdocuments.us/reader035/viewer/2022062300/55654361d8b42a9b4c8b4696/html5/thumbnails/17.jpg)
Muscular strength
• The ability of a person to exert force on an object
![Page 18: Lesson1 physical fitness](https://reader035.vdocuments.us/reader035/viewer/2022062300/55654361d8b42a9b4c8b4696/html5/thumbnails/18.jpg)
Muscle endurance
• The ability to move a sub maximal amount of weight a certain amount of times
• How many times can a person bench press 95 lbs before failure?
• How many times can a person squat 95 lbs before failure?
![Page 19: Lesson1 physical fitness](https://reader035.vdocuments.us/reader035/viewer/2022062300/55654361d8b42a9b4c8b4696/html5/thumbnails/19.jpg)
Cardio endurance
• Step Test:– Step that is 12 inches high– UP UP DOWN DOWN repeat – 24 steps per min for a total of three mins– Measure your heart rate upon completion
• 85-95 BPM = excellent• 96-105 BPM = good• 106-125 BPM = fair• 125+ = needs work