Fitness
Why is it important?
 Most important aspect of life… Without health, there is
nothing
 If our health is the most important thing in our life, then it is
important that you have the opportunity to improve it!
What is the only class in your school day that allows you to
better your personal fitness?
Physical Education
Fitness activities help us develop our T.P.C.
T. otal
P. erson
C. oncept
Our T.P.C. is made up of 4 different areas...
Physical - Exercising or participating in activity
Intellectual - Using our thought process during activity
Social - Working well with others during activity
Emotional - Using activity to help regulate emotions
Physical Aspect
Physical activity
Physical fitness
Cardiovascular endurance
Muscular strength and endurance
Flexibility
Weight control
Intellectual Aspect
Learning the rules
Developing strategies
Learning to care for the body
Developing quicker reaction times
Developing and retaining skills
Social Aspect
Working with others
Cooperation with others
Developing leadership, as well as learning to follow
Learning how to contribute to groups success
Becoming responsible for you own actions
Dependability
Accepting penalty for not following the rules
Emotional Aspect
Improved self-concept
Relieving nervous tension
Developing self-control
Providing relaxation
Learning to deal with set-backs.
Learning how to enjoy success
Satisfying the need to belong to a group or team
Understanding your strengths and weaknesses
Categories of Fitness
Components
1. Health Related Components
2. Skill Related Components
Health Related Components
of Fitness
Cardiovascular Endurance
The ability of the heart, blood vessels, and lungs to supply
oxygen and necessary fuel to the muscles during exercise.
Activities that develop cardiovascular fitness are those which
increase the heart rate in the target zone for a period of time
without stopping.
Muscular Strength
The ability of the muscles to exert a force.
Muscles become stronger when they are exercised against a
gradually increasing resistance, or weight. With no exercise,
muscles become weak and begin to atrophy.
Muscular Endurance
The ability to efficiently use muscles over a longer period of
time.
While good strength allows you to lift more, good endurance
allows you to lift more repetitions.
Flexibility
The ability to move at the joints through the full range of
motion (ROM).
Stretching muscles gradually helps improve flexibility.
Body Composition
The amount of body weight that is fat compared to muscles,
bone, and other body tissue.
Those with normal % of body fat are less likely to be ill, suffer
from a poor body image, and die an early death.
List some benefits of fitness.
Benefits of Fitness

Improved appearance

Avoid injuries

Increased energy levels

Better self-control

Happier with how you
look

Sleep better

Improved health

Lowers levels of fat

Increased life
expectancy

Stronger heart

Better physical
performance
Skill Related Components of
Fitness
Agility
The ability to change the position of your body and to
control the movement of your whole body.
Balance
The ability to keep an upright posture while either
standing still or moving.
Reaction Time
The amount of time it takes to get moving once you
see the need to move.
Coordination
The ability to link various body movements together
with your senses. It also includes moving two or
more body parts at the same time.
Speed
The ability to cover a distance in a short period of
time.
Accuracy
The ability to control the movement of one object
toward another.
Which set of components should we be most
concerned about when it comes to our health?
Health Related Components
Risk Factor
A major factor in your life that would
increase your risk for a premature death.
Risk Factors (for Cardiovascular Disease)
You can control your health by controlling certain risk factors
Inactivity
Obesity
High Blood Pressure
Smoking
Stress
Cholesterol
Gender
Heredity
Age
The Law of Use
That which is used, develops and that which is
not used, wastes away!
Hypertrophy- Muscle becomes larger/stronger
Atrophy- Muscle becomes smaller/weaker
Atrophy
Hypertrophy
Lifetime Activity
•We can participate in many sports in high school, but most of us
will not continue to be on an organized team after graduation.
•Lifetime activities are activities that you can participate in
during any phase of your lifetime.
Examples
•Golf
•Tennis
•Walk/Jog
•Biking
Life time fitness
happens in a 6 step
process
The six steps happen in 3
levels
Stairway to Lifetime
Fitness:
steps in first level
Level
of
Dependence
2
1
getting fit
doing activity
Stairway to Lifetime
Fitness:
Steps in 2nd Level
Level
of
Decision Making
Level
of
Dependence
2
1
4 self-planning
3 self-assessment
getting fit
doing activity
Steps in 3rd Level
Level of
Independence
Level
of
Decision Making
Level
of
Dependence
2
1
4
3
6
Lifetime Fitness
Lifetime Physical
Activity
5
Self- Planning
Self- Assessment
Getting Fit
Doing Activity
What is
goal
setting?
How do you set goals?
 Decide
what you
want to accomplish.
 Decide how you will
accomplish your
goal.
GOAL SETTING
•Written
•Realistic and Obtainable
•Measurable
•Time Frame
•Objectives (detailed plan)
HEALTH RELATED FITNESS GOAL
EXAMPLES
•I will increase my maximum bench press to 150
pounds by December 31.
•I will lower my resting heart rate to 55 bpm by
June 1.
•I will decrease my mile time to 6:20 by the end of
the track season.
RISK FACTOR RELATED GOAL
EXAMPLES
I will quit smoking by the end of this month.
•I will eat smaller & healthier meals for the next two
months.
•I will lower my blood pressure to 120/80 by Dec.
•I will lower my cholesterol to 180 by June.
A FINAL THOUGHT…………
Five types of people: Inactive to Active
Type 5 “I am a lifetime exerciser”
Type 4 “I am active”
Type 3 “I’m planning to be active”
Type 2 “I’m thinking about it.”
Type 1 “don’t do it, don’t plan to”
What type are you? Which do you
want to be?