Total Fitness - is a multi- dimensional concept that includes aspects such as
emotional, social, spiritual, mental, nutritional and physical fitness
Etiquette - describes the requirements of behaviors according to the conventions of
society. It includes the proper conduct that is established by a community for various
occasions, including ceremonies, court, formal events and everyday life.
Warm-up - is a preparation for physical exertion or a performance by exercising or
practicing gently beforehand, usually undertaken before a performance or practice.
Stretching - is a form of physical exercise in which a specific muscle or tendon is
deliberately flexed or stretched in order to improve the muscle's felt elasticity and
achieve comfortable muscle tone.
Cool Down - is an easy exercise, done after a more intense activity, to allow the
body to gradually transition to a resting or near-resting state.
aspects such as emotional, social, spiritual, mental, nutritional and physical
fitness.
Proper Etiquette and Safety in the Use of Facilities and Equipment
Proper etiquette and safety in the use of facilities and equipment are very
important when engaging physical activities. When engaged in training and
exercise, a lot of the activities make use of the school facilities and equipment.
The following guidelines need to be followed in order to allow everyone a fair,
orderly, maximal, and safe usage, and avoid equipment hugging, lessen chaotic
movement of students and equipment, and prevent possible accidents:
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Take care in using facilities and equipment
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Use only the equipment that you already know how to operate
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Be alert and aware in the training area
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In performing exercises and movement in general, practice good form first
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Bring back all equipment in place after use
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Do not hug the equipment
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Return the equipment properly and leave the venue clean
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Check yourself – practice proper personal hygiene and care
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Move on the double; do not loiter around the venue or hang on to
equipment doing nothing
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As a general rule, always be nice
Warm-up, Stretching and Cool Down Routine
Warming up, stretching and cooling down are important parts of exercise
sessions. In order to avoid injuries and to prepare the muscles and joints for
physical activity, a proper warm-up and stretching routine must be performed prior
to exercise. It is important to note that to warm up means to literally warm the body
up with light exercises and movement. A warm-up is not the same as stretching.
Based on research, it is a good practice to warm up first to increase blood flow to
the muscles, increase sensitivity to nerve receptors, increase the rate of delivery
of oxygen, among other effects. A cool down routine is done after the session.
Types of Warm-up
There are three types of warm-up:
1. Passive Warm-up – is when one elevates body temperature through the use
of heat packs or hot showers. For the school setup, this is quite impractical.
2. General Warm-up – involves light movement of major muscle groups.
3. Specific Warm-up – mimics actual moves of the sport or activity that will
engaged in very light levels of intensity. It also helps the exerciser prepare
mentally as the warm-up movements serve as practice for actual techniques or
moves to be performed.
The Stretching Routine
Stretching is performed in order to maintain or increase flexibility. There are
a number of types of stretching: ballistic, static and dynamic stretching.
Ballistic Stretching makes use of rapid and jerky movement. It has now
been discovered that ballistic practice is wrong and that this type of stretching
is almost phased out.
Static Stretching or stretch-and-hold increases range of motion as well as
relaxes the muscles. This type o stretching is performed best as a cool down
stretch.
Dynamic Stretching is similar to ballistic stretching, but the movement is not
jerky and uncontrolled. It avoids bouncing and sometimes include movements
which are sport-specific. It is also best for starting an exercise program after
warm-up.
As a general rule, stretches are performed in order from head to toe. Some
popular stretches are the following:
Cool Down Routine
Cool downs should involve the following important steps to ensure an
effective cool down. After exercise, a gradual yet continuous decrease in
exercise intensity (such as from a hard run to an easy jog to a brisk walk) should
be the first step in cooling down the body. Duration can vary for different people,
but 3–10 minutes is considered adequate. Stretching, especially static
stretching allows the muscles to be elongated and lengthened.
This is the next step athletes should take to cool down. Rehydration is an
essential part of the procedure and should be done either during stretching and
light intensity or after these steps. Refueling the body with water and sports
drinks will keep the body hydrated.
Aerobic Vs. Anaerobic Exercises
Aerobic exercise is any type of cardiovascular conditioning or “cardio.” During
cardiovascular conditioning, your breathing and heart rate increase for a sustained
period of time. Examples of aerobic exercise include swimming laps, running, or
cycling. While Anaerobic exercises involve quick bursts of energy and are performed
at maximum effort for a short time. Examples include jumping, sprinting, or heavy
weight lifting.
Benefits of Aerobic Exercises
Aerobic exercise can offer numerous benefits for your health, including reducing your
risk of a heart attack, type 2 diabetes, or a stroke.
Other benefits of aerobic exercise include:
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can help you lose weight and keep it off
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may help lower and control blood pressure
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may increase your stamina and reduce fatigue during exercise
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activates immune systems, making you less likely to get colds or the flu
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strengthens your heart
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boosts mood
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may help you live longer than those who don’t exercise
Benefits of Anaerobic Exercises
Anaerobic exercise can be beneficial if you’re looking to build muscle or lose weight. It
can also be beneficial if you’ve been exercising for a long time, and are looking to push
through an exercise plateau and meet a new goal. It may also help you maintain muscle
mass as you age.
Other benefits include:
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strengthens bones
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burns fat
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builds muscle
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increases stamina for daily activities like hiking, dancing, or playing with kids
Being “fit” means you are capable of doing and enjoying daily activities.
“Fitness” is the condition of being physically fit and healthy.
“Physical Fitness” is a measure of the body's ability to function effectively and efficiently
in work and leisure activities, to be healthy, resist illnesses, and to meet emergency
situations.
Physical Fitness Components:
Health Related Physical Fitness Components:
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Muscular Strength
The Ability to exert a maximum amount of force in one effort. (pushing, lifting, pulling,
etc)
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Cardiovascular Endurance
-The ability to deliver oxygen to working muscles during exercise. (walking, running,
jogging, cycling, etc.)
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Muscular Endurance
The ability to exert force repeatedly. (plank, squats, push ups, sit ups, etc)
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Flexibility
The muscle and joints’ ability to move in their full range of motion
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Body Composition
The the proportion of fat and non-fat mass in your body
Skill Related Physical Fitness Components:
• Speed
– The ability to perform actions or distance quickly.
• Agility
- The ability to change directions without losing power or speed
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Power
The ability to combine speed and force in movements and actions.
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Balance
The ability to stabilize the body both in movement and when maintaining stillness.
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Coordination
The ability to use your senses in combination with your actions and when in movement.
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Reaction Time
The ability to respond quickly to what you feel, see or hear.
Locomotor Movement
- Movement where you are moving from one place to another.
Non- Locomotor Movement
- Movement where you are moving while staying in your own place/area.
The FITT principle is an acronym that represents, Frequency, Intensity, Time,
and Type. It can be prescribed to people to improve health, similar to
pharmacologic intervention. You can easily remember the basic principles of
exercise using the so-called FITT factors.
It can be used by anyone, beginner or experienced, for any type of activity. It
can also be used by therapists, in the patient population, for individuals
recovering from a condition. The principle of FITT training can be viewed as a
framework for training recipes
FITT
Frequency (how often): Exercise should be carried out 3-5 days a
week.
Training three times a week produces significant training effects; however,
training 5 days a week at a lower-intensity exercise may be more manageable
for some people. Little additional benefit is seen with more than five training
sessions a week, and the risk of injury is increased. Training twice a week does
not produce increases in VO2max; however, it may produce some functional
changes and it is probably better than no exercise at all. Moderate-intensity
aerobic exercise done at least 5 d ∙ wk or vigorous-intensity aerobic exercise
done at least 3 d ∙ wk or a weekly combination of 3–5 d ∙ wk of moderate and
vigorous-intensity exercise is recommended for most adults to achieve and
maintain health/fitness benefits.
Intensity (how hard)
Intensity can vary between light, moderate and vigorous intensity activities.
For example, walking slowly is a low intensity activity, walking briskly or
shooting around a basketball is a moderate intensity activity and running
(>5mph) is a vigorous intensity activity. A good rule of thumb is that a person
doing moderate-intensity aerobic activity can talk, but not sing. A person
doing vigorous-intensity activity cannot say more than a few words without
pausing for a breath.
Time (duration or how long)
A total of 20-60 minutes of continuous or intermittent aerobic activity a day
should be performed. The activity can be divided into a minimum of lOminute bouts throughout the day. The duration of training is dependent on
intensity. Individuals starting at the lower end of the training band need to
sustain exercise longer (30-60 minutes) to achieve training effects.
Type
Refers to the sort of activity to complete eg Aerobic activities like walking,
jogging, biking, swimming or dancing or strengthening activities such as
exercises using exercise bands, weight machines or hand-held weights