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Physical Fitness Theory

Physical Fitness Theory. Components of healthy living?. Health is the combination of your physical, mental/ emotional and social wellbeing. Physical. Mental /Emotional. Social.

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Physical Fitness Theory

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  1. Physical Fitness Theory

  2. Components of healthy living? • Health is the combination of your physical, mental/ emotional and social wellbeing. Physical Mental /Emotional Social

  3. Physical Health is the way the parts and systems of your body work together. Does your body have the ability to cope with the stresses of daily life? • Proper nutrition • Regular exercise • Rest & sleep • Good hygiene to prevent disease • Regular medical & dental checkups • Resisting harmful substances

  4. Mental/Emotional Health includes your feelings about yourself, how you relate to others and how you meet the demands of daily life. • Thinking skills • Enjoy learning • See mistakes as opportunities to learn • Accept responsibility to actions • In touch with feelings • Can deal with problems and frustrations

  5. Social Health involves the way you get along with others. • Ability to make friends • Ability to co-operate with others • Using good communication skills • Showing respect for self & others

  6. The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands. What is Physical Fitness?

  7. Increase energy Strengthens bones Longer life (longevity) Improved quality of life Decrease heart disease risk Improve heart & lung efficiency Decrease risk of diabetes Joint Stability Muscular Strength Improve posture Increase muscle mass & decrease body fat Increase metabolism Improves core strength Improve back strength Improves balance, coordination & agility Improves body image & self esteem Reduces depression & anxiety Assists in stress management Benefits of Physical Activity

  8. Components of Physical Fitness • Cardiorespiratory Fitness • Muscular Endurance • Muscular Strength • Flexibility • Body Composition • Balance • Coordination • Agility • Speed • Power

  9. Cardiorespiratory Endurance What is it? • The ability of the heart, lungs and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate to vigorous activity. Tests to measure? • Beep Test, 12 min run, mile run, Resting heart rate Sports & Activities? • Swimming, jogging, aerobic workouts, hiking, mountain biking, basketball, track

  10. Muscular Endurance What is it? • The ability of the muscles to perform physical tasks over a period of time without becoming fatigued. Tests to measure? • Curl ups, push ups, wall sit, plank Sports & Activities? • Rowing, snow shoveling, wall climbing Boxing

  11. Muscular Strength What is it? • The amount of force a muscle can exert in a single contraction (lifting, pushing or pulling). Tests to measure? • Maximum repetition Sports & Activities? • Weight lifting, • arm wrestling

  12. Flexibility What is it? • The ability to move a body part through a full range of motion. It is joint specific. • Reduces the risk of muscle strains, injuries & soreness Tests to measure? • Sit & Reach Sports & Activities? • Yoga, stretching, dance, gymnastics, figure skating, martial arts

  13. Body Composition What is it? • The ratio of fat-free mass (muscle, bone, blood, organs and fluids) to fat mass (adipose tissue deposited under the skin and around organs). • Too much body fat increases the risk of cardiovascular problems and puts stress on organs. Tests to measure? • Skinfold caliper (pinch test), Fat Burning Activities? Jogging, aerobics, biking, stair climbing, proper nutrition

  14. Secondary Components of fitness Balance: • The ability to maintain a specific body position in either a stationary or dynamic situation Coordination: • The ability to use all body parts together to produce a smooth and fluid motion. Agility: • The ability to change direction very quickly. Speed: • The ability to move rapidly; also called velocity (the rate of motion). Power: • The product of force and velocity (the time rate of doing work) also know as explosive strength.

  15. Physical Activity Program • All effective fitness programs are based on three principles. Overload - Working harder than normally worked Progression – The gradual increase in overload necessary to achieve higher levels of fitness Specificity – Indicates the particular exercises and activities that will improve particular areas of fitness

  16. Physical Activity Program 1. Warm-up An activity that prepares the muscles for work. Gradual increase in heart rate. • Light locomotor • Stretch

  17. Physical Activity Program 2. The Workout • How often, How hard, How long, How to choose • The FITT Principle of Exercise is an easy way to remember the key components of exercise prescription • F = frequency - how often to exercise • I = intensity - how hard to exercise • T = time - how long to exercise • T = type - how to choose an exercise

  18. F.I.T.T. Principle Frequency • Workout 3-4 times per week • 48 hour recovery between sessions for muscle growth & repair Intensity • Work muscles at an intensity to achieve overload • In weight training, start with light weights then build to heavier • 60% to 80% of 1 Max. Repetition, 2-3 sets of 6-12 repetitions • Work to muscle fatigue (lifter can’t do 1 more repetition), with good technique, muscle control and full range of motion. • In Cardio activities, work towards your target heart rate zone.

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