EXERCISE AND FITNESS

Total Fitness: Mental, social, emotional as well as physical fitness

There are two types of physical fitness: -Health-Related-Skill-Related

Health Related Fitness

• To be healthy you should have at least some of each of the health –related parts of fitness. Problems that are caused by lack of exercise (heart disease, high blood pressure, back pain, stomach ulcers, and overweight) will be reduced. Exercise makes you look and feel better and have more energy.

Body Fat Composition

• is the percentage of body weight that is fat compared to other body tissue, such as bone and muscle. Ideal for men is 16-19%, women – 22-24%, Over 30% is obese.

Cardiovascular Endurance

Ability of the heart, blood, blood vessels and the respiratory system to supply O2 and necessary fuel to the muscles during exercise.

• Examples:

-Biking for 45 minutes,

-Aerobic dance

Full court basketball

Flexibility

• Range of motion of one’s joints. People don’t have to be gymnasts to be flexible.

• Examples:____________________

Being able to reach something high on a shelf, sit cross-legged on the floor, bend down to pick something up off the floor

Muscular Endurance

• is the ability to perform an activity repeatedly for a period of time. People with good muscle endurance have fewer back problems, have better posture, and resist muscle fatigue better.

• Examples:___________________

Shoveling an entire driveway for an hour, jumping rope for 15 minutes without stopping.

Muscular Strength

• is the ability to perform activities that place a demand for a short period of time on the muscles. People with muscle strength have fewer backaches and can carry out their daily tasks efficiently.

• Examples:__________________

-Lifting/carrying heavy objects

-Moving a full-wheel-barrel, rock climbing,

-climbing a rope, opening a jar

Skill-Related Fitness

• Skill related fitness is important for sports and some activities, but is NOT necessary for life-long fitness and health.

Agility

• is the ability to change the position of your body and control movement of your whole body.

• Example:________________________________________ Quick feet to change direction quickly in soccer or football, snow skiing, basketball, dodgeball

Balance

• Being able to maintain an upright posture. Balance is necessary for success in most sports and in jobs like construction work (roofers/walking on scaffolding) and food servers (carrying trays of food / drinks).

• Examples:_______________________

-Gymnastics, pogostick, stilts, tightrope walking,

-Snow or water skiing

-Building in cheerleading

-Surfing, snowboarding

Coordination

Integration of eye, hand, and foot movement. Coordination helps with most types of jobs including typing and assembly-line work.

• Examples:________________________

Golf, tennis, ping-pong, soccer, baseball, marching in a band, juggling

Power • Do strength performances at a rapid pace. Power

is especially important for jobs like farming with such tasks as loading hay, moving large farm animals, etc.

• Examples: ______________________

Football, shot putters, home run hitters, high jumpers, boxing, tennis

Reaction Time

• Amount of time it takes to get moving once you see the need to move. Reaction time is necessary for your own safety while driving or walking.

• Examples:________________________

Hockey, dodging an attack in fencing or karate, speed skating, wrestling

Speed

• is the ability to perform a movement or cover a distance in a short period of time.

• Examples:_______________________

-Being able to throw a fast-ball

-Boxing, martial arts,

-Being able to run really fast, some positions in hockey or soccer