Fitness for Life
Unit one
If you have the optional textbook, read chapters 1
through 4, pages 2-75
Unit Objectives
By the end of this unit, students should
understand...
*Differences between physical activity, exercise, and physical
fitness. *The difference between health- and skill-related fitness. *Which
activities improve cardiovascular fitness, muscular strength & endurance,
flexibility, body composition. *The principles of frequency, intensity, time,
and type as they relate to fitness development. *The principles of
specificity, overload, progression, and reversibility. *The nature of such
bone conditions as osteoporosis, scoliosis, kyphosis, and lordosis, and
how they respond to exercise.
*The relationship between diabetes and exercise. *How to analyze and
apply the RICE principles to hyperkinetic (overuse) injuries.
*The benefits of physical activity.
Starting The Course:
Basic Defintions
Physical Fitness: ability to carry out the demands of
everyday life without getting tired. Physical fitness can
be further divided into two categories:
Health-related Fitness &
Skill-related Fitness.
Basic definitions cont’d.
Cardiovascular Fitness(or
cardiorespiratory fitness) is your
body's ability to use oxygen when
demands are placed upon it.
Health-related Fitness includes aspects
of fitness that are related to health.
Image from Wikimedia Commons, Chris Brown, Creative Commons Attribution 2.0 Generic
Basic definitions cont’d.
Muscular Strength: the amount of
weight you can lift one time.
Muscular Endurance: the ability
to work repeatedly over time.
Image from Wikimedia Commons, Caroline Paré , Creative Commons Attribution-Share Alike 3.0 Unported
Basic definitions cont’d.
Flexibility: your ability
to stretch various muscles and joints.
Body composition is the
components of your body
(bone, fat, muscle, etc).
Basic definitions cont’d.
Agility: the ability
to change
directions quickly.
Balance: the ability to stay upright while stationary
or moving.
Skill-Related Fitness: aspects of fitness that are
related to sport performance.
Images from Wikimedia Commons, balance beam: GIMNASIA MADRE_MATILDE, Creative Commons Attribution 2.0 Generic; football -J.Glover, Creative Commons Attribution-Share Alike 2.5 Generic
Basic definitions cont’d.
Coordination: the ability to use your body parts
together effectively.
Reaction time: the amount of time it takes you to
react once you receive a stimulus.
Basic definitions cont’d.
Speed: the ability to move from one point
to another as quickly as possible.
Power: the ability to move something
heavy very quickly.
Basic definitions cont’d.
Exercise: planned, structured physical activity
designed to improve your physical fitness.
Physical Activity: any bodily movement designed
to increase your energy expenditure above what
you normally do.
Making sure you have time for
exercise
The 10-Minute Rule states that, if you don't
feel like exercising, give yourself 10 minutes of
physical activity. After that, re-evaluate how you
feel before you decide whether to continue.
Basic terms of fitness
FITT:
Frequency refers to the number of times per week you perform an
activity.
Intensity, measured using heart rate, refers to how hard you are working
during an activity.
Time is the length of time or duration of activity, typically reported in
minutes, that you perform an activity.
Type is the type of activity that you choose. For best results, choose an
activity that you LIKE and will continue to do on a regular basis.
Specificity & Overload
Specificity means that "you gain what
you train for."
Overload means that in order to improve
fitness, you should do more than you normally
would on a regular basis.
Progression &
reversibility
Progression: you should start off
slowly and gradually increase the
frequency, intensity, and/or duration of
your workouts to ensure a safe and
effective training program.
Reversibility means that you should "use
it or lose it."
Fitness pyramid
The last important concept
of fitness development is the "fitness
pyramid." The fitness pyramid, like the food
pyramid, provides guidelines for participating in
different types of physical activity: lifestyle
physical activities, aerobic activities, active
sports or recreation, muscle strength and
endurance, flexibility… and rest.
Fitness pyramid
Vocabulary Words
Learning these words will help you on your exams,
quizzes, and assignments.
Agility: the ability to change directions quickly.
Balance: the ability to maintain an upright position while stationary or moving.
Body Composition: the components of your body, including lean body mass and body fat.
Cardiovascular Fitness: your body's ability to use oxygen when demands are placed
upon it.
Coordination: the ability to use your body parts together effectively.
Exercise: planned, structured physical activity designed to improve your physical fitness.
Flexibility: your ability to stretch various muscles and joints.
Vocabulary words cont’d.
Frequency: the number of times or days per week
that you exercise.
Health-Related Fitness: aspects of fitness that are
related to health; examples of health-related fitness
include: cardiovascular fitness, muscular strength and
endurance, flexibility, and body composition.
Intensity: how hard you exercise; typically monitored
using heart rate.
Muscular Strength: the amount of weight you can lift
one time.
Vocabulary words cont’d.
Muscular Endurance: The ability to work repeatedly over
time; it can be static (e.g., holding a position for a long
period of time; carrying groceries up stairs) or dynamic
(e.g., repeatedly lifting something or seeing how many situps you can perform).
Overload: The fitness principle that states that you must
do more than you normally do to improve your fitness
level.
Physical Activity: Basic movements, not necessarily
designed to improve fitness but to improve health.
Vocabulary words cont’d.
Physical Activity Pyramid: A framework that should be used
to direct one's physical activity participation; makes
recommendations for lifestyle activities, aerobic activities,
sport/recreational activities, muscular strength & endurance
building activities, flexibility activities, and rest.
Physical Fitness: The desired outcome of most exercise or
physical activity programs; the ability to carry out the
demands of everyday life without getting tired; for athletes,
physical fitness enables one to effectively compete.
Power: The ability to move a heavy weight very quickly.
Vocabulary words cont’d.
Progression: the fitness principle that states you should
start a fitness program slowly and gradually add frequency,
intensity, and duration to your program.
Reaction Time: the ability to react quickly to a stimulus.
Reversibility: the fitness principle that states that you
should "use it or lose it;" if you don't continue to train, you
will lose benefits acquired.
Skill-Related Fitness: aspects of fitness that are related to
sport performance (e.g., agility, balance, coordination,
reaction time, speed, and power).
Vocabulary words cont’d.
Specificity: The fitness principle that states "you get what you train
for;" if you want to be a sprinter, do sprints to improve.
Speed: the ability to move from one point to another very quickly.
Ten-Minute Rule: A rule that suggests that if you are tired or
unmotivated before exercising, you should give yourself 10 minutes
to adapt to exercise. If you feel better after starting exercise, you
can happily continue your exercise bout. If you don't feel better
after 10 minutes, you can quit your exercise bout and try again
later.
Time or Duration: The amount of time you spend in each exercise
bout.
Now that you are finished reading the information from
this unit, please complete the following assignments:
01.1.1 Cardiovascular Health Risk Profile
01.1.2 Activity log 1 & parent contact form
01.2.1 Body composition
01.2.2 Activity log 2, and
Take the unit 1 quiz.
Finishing Unit 1
Give yourself approximately two weeks to
complete these assignments and send them
to your teacher as soon as you complete
them. When you are finished with all of this,
you can begin reading the material for Unit 2.