EXERCISE AND FITNESS
Total Fitness:
Mental, social,
emotional as well as
physical fitness
There are two types of physical fitness:
-Health-Related
-Skill-Related
Health Related Fitness
• To be healthy you should have at least
some of each of the health –related
parts of fitness. Problems that are
caused by lack of exercise (heart
disease, high blood pressure, back
pain, stomach ulcers, and overweight)
will be reduced. Exercise makes you
look and feel better and have more
energy.
Body Fat Composition
•
is the percentage of body weight that is fat compared to other
body tissue, such as bone and muscle. Ideal for men is 16-19%,
women – 22-24%, Over 30% is obese.
Cardiovascular Endurance
Ability of the heart, blood, blood vessels and the respiratory system to
supply O2 and necessary fuel to the muscles during exercise.
• Examples:
-Biking for 45 minutes,
-Aerobic dance
Full court basketball
Flexibility
•
•
Range of motion of one’s joints. People don’t have to be gymnasts
to be flexible.
Being able to reach something high on a
shelf, sit cross-legged on the floor, bend
down to pick something up off the floor
Examples:____________________
Muscular Endurance
•
•
is the ability to perform an activity repeatedly for a period of time.
People with good muscle endurance have fewer back problems,
have better posture, and resist muscle fatigue better.
Shoveling an entire driveway
for an hour, jumping rope for 15
Examples:___________________
minutes without stopping.
Muscular Strength
•
•
is the ability to perform activities that place a demand for a short
period of time on the muscles. People with muscle strength have
fewer backaches and can carry out their daily tasks efficiently.
-Lifting/carrying heavy objects
-Moving a full-wheel-barrel, rock climbing,
-climbing a rope, opening a jar
Examples:__________________
Skill-Related Fitness
• Skill related fitness is important for sports and some
activities, but is NOT necessary for life-long
fitness and health.
Agility
•
•
is the ability to change the position of your body and control
movement of your whole body.
Quick feet to change direction quickly in soccer or
football, snow skiing, basketball, dodgeball
Example:________________________________________
Balance
•
•
Being able to maintain an upright posture. Balance is necessary for
success in most sports and in jobs like construction work
(roofers/walking on scaffolding) and food servers (carrying trays
of food / drinks).
-Gymnastics, pogostick, stilts,
tightrope walking,
-Snow or water skiing
-Building in cheerleading
-Surfing, snowboarding
Examples:_______________________
Coordination
Integration of eye, hand, and foot movement. Coordination helps
with most types of jobs including typing and assembly-line work.
•
Examples:________________________
Golf, tennis, ping-pong, soccer,
baseball, marching in a band,
juggling
Power
•
•
Do strength performances at a rapid pace. Power
is especially important for jobs like farming with
such tasks as loading hay, moving large farm
animals, etc.
Football, shot putters, home run hitters,
high jumpers, boxing, tennis
Examples: ______________________
Reaction Time
•
•
Amount of time it takes to get moving once you see the need to
move. Reaction time is necessary for your own safety while
driving or walking.
Hockey, dodging an attack in fencing or
karate, speed skating, wrestling
Examples:________________________
Speed
•
is the ability to perform a movement or cover a distance in a short
period of time.
-Being able to throw a fast-ball
-Boxing, martial arts,
•
-Being able to run really fast, some
positions in hockey or soccer
Examples:_______________________