Fitness

Why is it important?

Most important aspect of life… Without health, there is nothing

If our health is the most important thing in our life, then it is important that you have the opportunity to improve it!

What is the only class in your school day that allows you to better your personal fitness?

Physical Education

Fitness activities help us develop our T.P.C.

T. otal

P. erson

C. oncept

Our T.P.C. is made up of 4 different areas...

Physical - Exercising or participating in activity

Intellectual - Using our thought process during activity

Social - Working well with others during activity

Emotional - Using activity to help regulate emotions

Physical Aspect

Physical activity

Physical fitness

Cardiovascular endurance

Muscular strength and endurance

Flexibility

Weight control

Intellectual Aspect

Learning the rules

Developing strategies

Learning to care for the body

Developing quicker reaction times

Developing and retaining skills

Social Aspect

Working with others

Cooperation with others

Developing leadership, as well as learning to follow

Learning how to contribute to groups success

Becoming responsible for you own actions

Dependability

Accepting penalty for not following the rules

Emotional Aspect

Improved self-concept

Relieving nervous tension

Developing self-control

Providing relaxation

Learning to deal with set-backs.

Learning how to enjoy success

Satisfying the need to belong to a group or team

Understanding your strengths and weaknesses

Categories of Fitness Components

1. Health Related Components

2. Skill Related Components

Health Related Components of Fitness

Cardiovascular Endurance

The ability of the heart, blood vessels, and lungs to supply oxygen and necessary fuel to the muscles during exercise.

Activities that develop cardiovascular fitness are those which increase the heart rate in the target zone for a period of time

without stopping.

Muscular Strength

The ability of the muscles to exert a force.

Muscles become stronger when they are exercised against a gradually increasing resistance, or weight. With no exercise,

muscles become weak and begin to atrophy.

Muscular Endurance

The ability to efficiently use muscles over a longer period of time.

While good strength allows you to lift more, good endurance allows you to lift more repetitions.

Flexibility

The ability to move at the joints through the full range of motion (ROM).

Stretching muscles gradually helps improve flexibility.

Body Composition

The amount of body weight that is fat compared to muscles, bone, and other body tissue.

Those with normal % of body fat are less likely to be ill, suffer from a poor body image, and die an early death.

List some benefits of fitness.

Benefits of Fitness

Improved appearance

Increased energy levels

Happier with how you look

Stronger heart

Better physical performance

Avoid injuries

Better self-control

Sleep better

Improved health

Lowers levels of fat

Increased life expectancy

Skill Related Components of Fitness

Agility

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

Balance

The ability to keep an upright posture while either standing still or moving.

Reaction Time

The amount of time it takes to get moving once you see the need to move.

Coordination

The ability to link various body movements together with your senses. It also includes moving two or

more body parts at the same time.

Speed

The ability to cover a distance in a short period of time.

Accuracy

The ability to control the movement of one object toward another.

Which set of components should we be most concerned about when it comes to our health?

Health Related Components

Risk Factor

A major factor in your life that would increase your risk for a premature death.

Risk Factors (for Cardiovascular Disease)You can control your health by controlling certain risk factors

Inactivity

Obesity

High Blood Pressure

Smoking

Stress

Cholesterol

Gender

Heredity

Age

The Law of UseThat which is used, develops and that which is

not used, wastes away!

Hypertrophy- Muscle becomes larger/stronger

Atrophy- Muscle becomes smaller/weaker

Atrophy

Hypertrophy

Lifetime Activity•We can participate in many sports in high school, but most of us

will not continue to be on an organized team after graduation.

•Lifetime activities are activities that you can participate in during any phase of your lifetime.

Examples

•Golf

•Tennis

•Walk/Jog

•Biking

Life time fitness happens in a 6 step

processThe six steps happen in 3

levels

getting fit getting fit

doing activitydoing activity

getting fit getting fit

doing activitydoing activity

Stairway to Lifetime Fitness:

steps in first level

Level Level of of DependenceDependence 11

22

getting fit

doing activity

getting fit

doing activity

Stairway to Lifetime Fitness:

Steps in 2nd Level

Level Level of of DependenceDependence 11

22

self-planning

self-assessment

self-planning

self-assessment

Level Level of of Decision MakingDecision Making 33

44

Getting Fit

Doing Activity

Getting Fit

Doing Activity

Level Level of of DependenceDependence 11

22

Self- Planning

Self- Assessment

Self- Planning

Self- Assessment

Level Level of of Decision MakingDecision Making 33

44

Lifetime PhysicalLifetime Physical ActivityActivity

Lifetime FitnessLifetime Fitness

55

66Level ofLevel ofIndependenceIndependence

Steps in 3rd LevelSteps in 3rd Level

What is goal

setting?

What is goal

setting?

How do you set goals?

Decide what you want to accomplish.

Decide how you will accomplish your goal.

GOAL SETTING

•Written

•Realistic and Obtainable

•Measurable

•Time Frame

•Objectives (detailed plan)

HEALTH RELATED FITNESS GOAL

EXAMPLES

•I will increase my maximum bench press to 150 pounds by December 31.

•I will lower my resting heart rate to 55 bpm by June 1.

•I will decrease my mile time to 6:20 by the end of the track season.

RISK FACTOR RELATED GOAL

EXAMPLES

I will quit smoking by the end of this month.

•I will eat smaller & healthier meals for the next two months.

•I will lower my blood pressure to 120/80 by Dec.

•I will lower my cholesterol to 180 by June.

A FINAL THOUGHT…………

Type 1 “don’t do it, don’t plan to”Type 1 “don’t do it, don’t plan to”

Five types of people: Inactive to ActiveFive types of people: Inactive to Active

Type 2 “I’m thinking about it.”Type 2 “I’m thinking about it.”

Type 3 “I’m planning to be active”Type 3 “I’m planning to be active”

Type 4 “I am active”Type 4 “I am active”

Type 5 “I am a lifetime exerciser”Type 5 “I am a lifetime exerciser”

What type are you? Which do you want to be?