Physical Fitness
Health 10
Mr. Behe
Physical Fitness
•Definition: The ability to perform
physical activity and to meet the
demands of daily living while being
energetic and alert
•What are some daily physical activities
that you do?
Two Types of Exercise:
Aerobic vs. Anaerobic
• Aerobic – Activity in which large amounts of oxygen are
required continually for an extended period of time (30
minutes or more)
• ex. Running, biking, swimming for distance, fast walking, jump
roping, using a elliptical machine, high impact step climbing
• Anaerobic – activity in which the body’s demand for
oxygen is greater than what is available during exertion
(30 seconds or less)
• ex. Weight training, burpees, kettle bell swings, freestyle sprints
in the pool (25 yrds), sprinting in track, bench pressing
• Increase resistance = muscular strength
• Increase repetitions = muscular endurance
Aerobic Exercise:
•Benefits
•Reduce injury
•Improve body composition
•Improve cardiovascular health
•Improve tone, appearance and self-esteem
•Myths
•Makes you tired
•Takes too much time
•All exercises give you the same benefits
Anaerobic Exercise:
•Benefits
•Reduce injury
•Increase strength in bones, tendons &
muscles
•Improve tone and appearance
•Increase self-esteem
•Myths
•Decrease flexibility
•Reduces coordination
5 Components of Physical
Fitness
•Cardiorespiratory Endurance
•Muscular Strength
•Muscular Endurance
•Body Composition
•Flexibility
Benefits of exercise depend
on the F.I.T.T. Principle
• Frequency – how often (3-5 days a week)
• Intensity – how hard (70-85% of Max. HR- Trained
Athlete or 50-70%- Untrained)
• 220 – your age = Maximum Heart Rate (MHR)
• Time – How long (20 – 40 minutes)
• Type – What kind (aerobic vs. anaerobic)
Work within your target heart rate zone
Cardiorespiratory
Endurance
•Definition: The ability of the heart, lungs
and blood vessels to send fuel and oxygen
to the bodies tissues during long periods
of vigorous activity
•Measured by: The 1 mile run/walk, 3minute step test
http://link.brightcove.com/services/player/bcpid1418565565?bctid=232
07933001
https://www.youtube.com/watch?v=wL6fJ0QTzhQ
Benefits of Cardiorespiratory Endurance
• Helps your heart and lungs function more
efficiently
• Increases your metabolic rate
• Increases your number of antioxidants
• Improves insulin sensitivity
• Improves the muscles ability to use lactic acid
• Improves the function of the immune system
Benefits (continued)
Increases HDLs and decreases LDLs
• Decreases chance of colon cancer
• Improves psychological well-being
• F = 3 x 5 times per week
• I = 220-age =(Max HR); x 75%
• T = 20 min. or more
• T = Aerobic activities (running, biking,…)
• https://www.youtube.com/watch?v=JjVsTG5_jU0
Muscular Strength
•Definition: The maximum amount of
force a muscle can produce in a single
effort
•Measured by: How much weight you
can lift one time
Muscular Endurance
•Definition: The ability of muscles to
work over a long period of time
without fatigue
•Measured by: Sit-ups, push-ups and
pull-ups
http://www.youtube.com/watch?v=uO_jfEk-adw
Benefits of Muscular
Strength and Endurance
•Help to perform everyday tasks
•Help maintain correct posture
•Reduces the risk of being injured
•Improves body composition by (+) muscle
mass and (-) body fat
•Improves self-image
•Keeps bones dense and strong
Muscle strength and
endurance con’t
F.I.T.T. Principle
F = 2 x 4 times per week
I = 8-12 reps, 3 sets
more weight = strength
more reps = endurance
T = 8-12 reps, break between sets
T = anaerobic activities
resistance exercises
Body Composition
• Definition: The percentage of fat, lean muscle,
connective and supportive tissue
• Measured by: Weight charts, Electronic body fat
analyzer, skin calipers (more areas measured
the better – at least 5), hydro-static weighing
• Teen Boys – 10-22%
Teen Girls – 15- 27%
Chest
Belly (abs)
Thigh (quad)
Triceps
Hip
Benefits of Good Body
Composition
•Reduces risk of obesity
•Reduces risk of heart disease
•Reduces the risk of developing
diabetes
•Improves appearance and self-image
•Reduces the risk of having a stroke
•Reduces the risk of developing high
blood pressure
Body Composition Con’t
F = 3 x 5 days per week
I = work at target heart rate
T = time depends on intensity
T = aerobic activities
Flexibility
•Definition: The ability to move a body part
through a full range of motion.
•Dynamic stretching is defined as "actively
moving a joint through the range of motion
required for a sport."
•Static stretching refers to holding a stretch
with no movement.
Benefits of Good
Flexibility
•Improves quality of life
•Prevents and relieves symptoms of
arthritis
•Prevents injuries to muscles and
joints
•Improves performance in sports
Flexibility
•Dynamic Stretch
•F = prior to any physical activities
•I = between light to moderate effort
•T = 5 to 10 minutes
•T = aerobic activities
Flexibility con’t
Static Stretch
F = 2 x 3 times per week
I = hold each stretch for 30 sec. x 3-5
T = 15 – 30 min. (Hit all major joints)
T = Static Stretching
-Stretch to a pull is felt and the hold
Performance Related
Fitness Components
•Agility
•Balance
•Coordination
•Power
•Reaction Time
•Speed
Performance Related
Fitness
 Agility – ability to change
position of the body
rapidly and maintain
control
 Balance – ability to
assume or maintain any
body position with
control and stability
 Coordination – ability to
combine vision or other
senses with movements
of the body
 Power – ability to do
strength performance
quickly, combining
factors of strength and
speed
 Reaction Time – Amount
of time it takes to get
moving once you need
to move
 Speed– time it takes to
perform a movement
Other Types of Exercise
•Isometric – Exercise involving muscular
strength with little or no movement of the body
part
• Example: Pushing against wall
•Isotonic – Exercise involving muscular
contraction with movement
•Examples: Push-ups, pull-ups, weight lifting,
etc.
Other Types of Exercise
Cont.
•Isokinetic – Exercise involving muscular
strength, muscle endurance and flexibility with
movement through an entire range of motion
•Examples: Pushing or pulling against a
hydraulic lever: Cybex machines, nautilus
equipment
Principles of Training:
Improving the operating efficacy of the body
•Overload Principle – Operating at a level
above which is normal, thus forcing the body to
adapt and function more efficiently
•Principle of Progression– Gradually
increasing the amounts of exercise to improve
your fitness
•Principle of Specificity – Different kinds of
exercises work on different areas of fitness
Need for Physical Activity
•Muscle Building
•Cardiopulmonary Condition
•Sedentary Society
•Weight Control
•Emotional Release
Fitness for Life
•Ways to increase
physical activity
•Daily Routine
•Job Related
•Formal Act
•Warm-up
•Exercise
•Cool Down
•Recreation
Fitness for Life Continued
•How to Maximize
• Benefits of Fitness
Success?
• Feel better about
• Progress slowly
yourself
• Variety
• Blood vessels dilate
• Goals
• RBC carry more O2
• Lower resting HR
• Keep charts
• Muscle tone
• Safety
• Decrease heart
• “Buddy System”
disease