Transcript physical fitness

PHYSICAL FITNESS
PERSONAL FITNESS
PHYSICAL ACTIVITY
• It is recommended that you should be physically
active at least 60 minutes every day or most days
of the week.
• You do not have to be an athlete to be physically
fit.
• You can achieve health benefits by performing
every day activities such as playing outside,
helping with chores around the house/yard, or
taking the stairs instead of the elevator.
FIVE COMPONENTS OF FITNESS
• Cardio-respiratory endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition
Agility (skill related component of fitness
tested as part of Presidential Fitness Test)
CARDIO-RESPIRATORY ENDURANCE
• The ability to do activities using large muscle
groups for a long period of time (> 20 min)
• Developed by repeated movements that
overload the heart and lungs.
MUSCULAR ENDURANCE
• The ability to use a muscle for an extended
period of time without fatigue
• Developed by pushing/pulling light resistance
for an extended period of time or repetition of
a motion (>20 times)
MUSCULAR STRENGTH
• Maximum effort applied by a muscle against
resistance
• Developed by lifting heavy weights a few
times (<10-15 times)
FLEXIBILITY
• The ability to move a joint through a full
range of motion
• Developed by stretching slowly and holding at
least 20 seconds
BODY COMPOSITION
• The percentage of fat to lean body tissue
(muscles & bones)
• Too much/too little body fat can lead to health
problems
• Aerobic activities burn fat
• Weight training builds muscle
AGILITY
• The ability to change direction quickly without
losing your balance
• Considered a skill related component of
fitness
• Development of agility has no health benefits
WHY FITNESS TEST?
• To give you information about your current
level of physical fitness
BASICS OF CONDITIONING
FITT Principle:
F requency = How often I exercise
I ntensity = How hard I work
T ime = How long I exercise
T ype = What form of exercise I perform