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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