Physical Fitness

What is Physical Fitness?

Physical Fitness is a level of health in which you have muscular endurance, muscular strength, flexibility, cardiovascular endurance, and lean body composition.

Physical fitness is achieved by the regular movement of muscles through a variety of exercises.

Maintaining physical fitness is a life-long process and should always be part of your lifestyle.

5 Components of Fitness Cardiovascular Endurance Body Composition Muscular Endurance Muscular Strength Flexibility

Cardiovascular Endurance The ability of your heart and lungs to work

efficiently during physical activity This type of activity requires the use of oxygen! Aerobic exercises Examples include:

Running, walking, cross country skiing, swimming, biking

Cardiovascular Endurance Resting Heart Rate (RHR)

Number of beat per minute will resting Recovery Time

How long it take you for your heart to go back to your RHR

Fit people will have a lower RHR and a faster recovery time

Muscular Endurance

The ability of to use a group of muscles over and over without getting tired easily.

A minimum of six repetitions Examples: Pushups, sit ups, dips, body weight exercises,

yoga, pilates

Muscular Strength

The amount of force muscles apply when they are used.

Can be measured in the amount of weight you can lift

Examples: Bench press, squat, curls No more that 5 reps

Flexibility The ability of a joint to move through its full range

of motion Muscles- easily stretchable Tendons- Stretch but not very much Ligaments- Not very stretchable Flexible joints and muscles help prevent INJURIES!!

Body Composition The weight of fat on your body compared to the weight of

bones, muscles, and organs. Can be measured by calipers, under water scales, and air

displacement chambers Percentage of fat compared to lean tissue(muscles, bones)

How do the 5 Components of Physical Fitness Effect your Daily life? are more likely to be at your ideal weight. have more energy and work without fatigue. are better able to cope with stress. are less likely to be depressed and anxious. are less likely to have chronic diseases such as high blood pressure, coronary heart disease,

and obesity-related diabetes. will develop muscle tone. have stronger bones. are better able to relax and sleep well. have increased lung capacity. have strong heart muscle. are more apt to be socially active. feel better about yourself and your appearance. are more likely to decelerate the aging process. are less likely to have accidents and injuries.

Overload Principal In order to become more fit you need to do more

than what your body is used to. EXERCISE!

Any activity that maintains or improves physical fitness

Principal of specificity: Certain exercises improve different components of fitness

EXAMPLES If I want to improve my muscular

strength what exercises should I do?

If I want to improve my cardiorespiratory endurance what exercises should I do?

Review With the person sitting at your table,

write down the 5 components of fitness and an example exercise for each one

Benefits of Exercise!!

Physical Mental Emotional Social

Physical Benefits

Mental/Emtional Benefits “Runners High”

After a long workout you brain releases endorphins. Endorphins produce a happy feeling

throughout your body Can help keep you awake and think

clearly Exercise can help relive stress and

relieve tension

Mental/Emotional Benefits Improved fitness=improved self-esteem

You look better so you feel better Healthier body so you feel better Exercise can increase self-confidence

also!!

Social Benefits Exercising gives you a chance to meet

many new people! Helps to workout with others

In what ways do you experience the benefits of exercise?

Testing your Fitness Heart Rate Strength, Endurance, Flexibility BMI

Heart Rate Max Heart Rate

220- your age Target Heart Rate

60%-80% of your heart rate 220-23= 197

197x.6=118 197x.85= 167

Your target heart rate is the range in which you should train!

Calculate your Max Heart Rate and Target Heart Rate Range

Strength, Endurance, Flexibility Muscular Strength/Endurance- Tested

with pull-ups Cardiovascular- running/waling one mile Flexibility- Sit and reach

BMI An ESTIMATION of body composition Calculation based on your height and

weight

Fitness Goals What is your goal?

Strength, Flexibility, Endurance? What are you training towards?

What affects your Goals? Friends Family TV/Media

FIT Turn to your table partner and explain

what the overload principal is. F-Frequency (how often) I-Intensity (how hard) T-Time (how long)

Increasing any of these will help increase fitness levels

Monitor Progress Logs Journals

Journals Take your health note book find about

half way in it and fold over a piece a paper

The back half will be your journal First Question!!! WOOHOO

Write down TWO fitness goals. What are you going to do to reach those

goals.

Fitnessgram Standards

Injuries Acute injuries- Happens suddenly

Strains, Sprains, Fracture Chronic injuries- Develops over a long

period of time Stress fracture, tendinitis

Muscle Soreness Whenever exercising if you feel pain you

should stop! BUT Muscle Soreness- discomfort that

happens a day or two after exercise. Warning signs of injury

Pain, tenderness, swelling, reduced range of motion, muscle weakness, numbness or tingling

RICE Rest Ice Compression Elevation

Exercise Caution Warm ups

Increases blood flow, loosens muscles, Without a warm-up you are at an

increased risk of injury Cool Down

Helps heart return to resting rate Reduces muscle soreness

Stretching Helps improve muscle flexibility Reduces risk of injury Don’t bounce

Form Incorrect form can lead to injuries Do not use equipment unless you know

how!

Exercise Caution

Rest and Recovery Active rest- reducing frequency, intensity

or time