Physical Fitness Unit What is the definition of Physical Fitness? Physical fitness is the ability of your

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1 PPL10 Physical Fitness Unit Mr. Hamilton What is the definition of Physical Fitness? Physical fitness is the ability of your (muscles, skeleton, heart) to work together efficiently.

2 This means being able to do the most physical activity with the least amount of effort.

3 What are the three parts of Total Fitness? Total Fitness is fitness of the whole person including physical, mental/emotional, and spiritual fitness. Name and define the five Health Components of Physical Fitness 1. Cardiorespiratory is the ability of the cardiovascular (heart and blood vessels) and respiratory (lungs) systems to deliver oxygen to the working muscles for sustained periods of energy production.

4 2. Muscular Strength - defined as the maximum force that can be exerted by a muscle or muscle group against a resistance. 3. Muscular Endurance is the ability of using your muscles many times without tiring, often measured by the number of contractions in a given length of time.

5 4. Flexibility is the ability to use your joints fully through a wide range of motion.

6 5.Body Composition - defined as the body's relative percentage of fat as compared to lean tissue.

7 Name and define the six Skill Components of Physical Fitness 1. Balance the maintenance of equilibrium while stationary (static balance) or while moving (dynamic balance) 2. Coordination the integration of many separate motor skills or movements into one efficient movement pattern.

8 3. Speed the rate at which a movement or activity can be performed. 4. Power the function of strength and speed. The ability to transfer energy into force at a quick rate. 5. Agility the ability to rapidly and fluently change body positioning during movement.

9 6. Reaction Time the amount of time elapsed between stimulation and acting upon the stimulus. (Time between realizing you need to act and actually acting.) Some Benefits of Physical Fitness i) Decrease risk of heart disease, cancer and other physical illnesses. ii) Decrease risk of stress related illnesses iii) Improved quality of sleep iv) Improved concentration

10 v) Improved ability to complete tasks with energy. What is the definition of a hypokinetic condition? It is a health problem caused by a lack of exercise. List examples of a hypokinetic condition: Heart disease High blood pressure

11 Backache Stomach ulcer Diabetes Obesity

12 FITT Principle What does each letter in the FITT Principle stand for? F frequency - At least 3 days per week. Less than 3 days/wk does not generally show a meaningful change in functional capacity. Four to five times per week is generally recommended. I intensity - An intensity level of 70-85% of maximum oxygen uptake (VO 2max ) elicits a cardiorespiratory response. It is easier to use target heart rate to measure (see below). Otherwise you can use a perceived exertion scale from 6-20 where 6 is very, very light and 20 is very, very hard exercise. A simpler method is the talk test. If you are exercising too hard to talk, then you may be exercising above a safe aerobic level. T- time Refers to how long you exercise. A duration of minutes of continuous training is recommended.

13 T - type i) Continuous training after warming up, you want to exercise within your target zone with little variation in exercise heart rate. ii) Interval training after warming up, you exercise within your target zone with periods of greater intensity followed by periods of less intensity. iii) Circuit training after warming up, you do a series of exercises rotating from one station to the next nonstop, maintaining an exercise heart rate within the target zone. Some stations may be cardiovascular in nature and some muscular strength and/or endurance in nature, but still done with the right intensity. Figure out your Target Heart Rate Zone your age = (Maximum Heart Rate)

14 Upper Level = Maximum Heart Rate x.85 = Lower Level = Maximum Heart Rate x.7 = My Target Heart Rate is between (Upper Level) and (Lower Level) Principles of Fitness Training: 1. Principle of Specificity: States that you must do specific activities to build specific parts of fitness. 2. Principle of Overload: Involves an increase in exercising, or exercising more than you normally do to strengthen or build up a muscle(s)/organs. 3. Principle of Progression: Increasing exercise gradually.