f.h.s. freshmen p.e. fitness unit #1: fitness basics rev:8-02 sjh
TRANSCRIPT
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F.H.S. Freshmen P.E. Fitness Unit #1:
Fitness Basics
Rev:8-02 SJH
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Fitness Benefits (Why Exercise?)
Reduces the risk of: • Heart disease• Cancer• Diabetes• Depression• Back Pain• Obesity• Strokes• High Stress Levels• Dying Prematurely
Provides the following Benefits:• Builds Strength• Gives You More Energy• Tones and Firms Muscles• Improves The Quality of Sleep• Helps in Weight Loss and
Weight Management• Promotes Psychological Well-
Being• Slows the Aging Process• Improves Mood• Stimulates and Improves
Concentration• And Many, Many More…….
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Basic Definitions
• Fitness: Good health or physical condition, especially as the result of exercise and proper nutrition
• Exercise: A planned period of physical activity
• Physical Fitness: The ability of your body to respond to physical effort
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Types of Fitness
• Health-Related Fitness Components
• Skill-Related Fitness Components
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Health-Related Fitness Components
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition
• Cardiovascular Endurance
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Muscular Strength
• The ability to apply force against a resistance.
• Measured by performing a one rep max
• What sports require muscular strength?
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Muscular Endurance
• The ability to repeat muscular contractions
• Give some examples of exercises requiring muscular endurance
• In which sports is muscular endurance particularly important?
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Flexibility
The ability to move the body through a full range of motion without strain
Name some activities that require good flexibility
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Body Composition
Body fat in proportion to lean body mass (muscle, tissues, etc.)
Lean body mass is the weight of the body without body fat
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Cardiovascular Endurance
• The ability of the heart, lungs, and circulatory system to work together
• This component is generally considered the most important fitness component
• When might you need good cardiovascular endurance?
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Skill-Related Components• Agility: The ability to quickly and easily
change body position and direction
• Balance: The ability to maintain your center of gravity
• Coordination: The ability to move the body gracefully during movement
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Skill-Related Components
• Power: The ability to produce maximum force in the shortest time
• Speed: The ability to quickly move the body from one point to another
• Reaction Time: The time required to respond to an action or an event
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Fitness Principles
Specificity: Exercise specific to the part of the body that you want to develop
Overload: Stressing the body beyond what it is used to
Progression: A change in the workload that is needed as your fitness level improves (to keep challenging yourself)
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Overload can be increased by using the FIT Formula
• Frequency: The number of training sessions (how often?)
• Intensity: the level of work (how hard?)
• Time: the amount of time spent per training session (how long?)
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