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Physical fitness

Physical fitness



Warm-Up & Cool-Down Presentation. Sección Bilingüe de Educación Física.

Warm-Up & Cool-Down Presentation. Sección Bilingüe de Educación Física.



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    Physical fitness Physical fitness Presentation Transcript

    • Physical Fitness
    • Physical Fitness
      • What is the definition of Physical Fitness?
      • What are the main components of Fitness?
      • What do you do to improve your fitness?
      • Why is Physical Fitness important?
      • Skills related Fitness
      • Benefits of Physical Fitness
      • Factors affecting fitness
      • How do you test your Physical Fitness
      • Physical Activity Pyramid
      • Sendentary Lifestyle
      • 10 great reasons to get fit
    • Definition
      • physical fitness is considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.
            • general fitness is a state of health and well-being.
            • specific fitness is a task-oriented definition based on the ability to perform specific aspects of sports or occupations.
    • What are the main components of Fitness? Cardiovascular Endurance Muscular Endurance Speed or Velocity Flexibilitiy or Suppleness Body Composition Muscular Strength Components of Fitness
    • Specific Fitness
    • Factors affecting fitness Gender (sex) Age Environment Stress Drug- taking Illness and Fatigue Physical disability Exercise Diet Build Factors Affecting fitness
    • Benefits of Physical Fitness
      • Your heart becomes stronger and works more efficiently
      • You can lose weight if you combine exercise and healthy eating
      • You feel better about yourself
      • You are less likely to be anxious or depressed and feel more positive
      • You may be able to bring down a slightly raise blood pressure to normal
      • You are likely to drink less alcohol and cut down or stop smoking
      • You are less likely to suffer from low back pain
      • You will feel positive benefits if you have a specific health problem such as lung disease, diabetes, arthritis or renal disease, or have had an organ transplantation
    • How do you test your physical fitness? Fitness tests help you check how fit you are, and see how your fitness improves with exercise.
      • Cardiovascular endurance: the cycle ergonometer test, the Cooper test, PACER the multistage fitness test, etc.
      • Muscular endurance: Push-ups, Curl-ups, Pull-ups, Flex-arm Hang.
      • Muscular Strength: Vertical jumps, Standing broad jumps, Grip strength
      • Flexibility: Deep-Flex, Sit and reach, Shoulders stretch, Trunk lift.
      • Body Composition: Body mass index
      • Speed: 6x9, 40metres.
    • Sedentary Lifestyle
      • A type of lifestyle with no or irregular physical activity (a couch potato).
      • Sitting, reading, watching television and computer use for much of the day with little or no vigorous physical exercise.
      • A sedentary lifestyle and lack of physical activity can contribute to or be a risk factor for Cardiovascular disease, Mortality, Depression, Obesity,etc.
      • National guidelines recommend that young people spend no more than two hours each day using electronic media for recreation.
      • Why not make a deal to keep your body fit and healthy? Even exchanging 30 minutes of TV viewing for some physical activity will deliver real health benefits.
    • Effects that physical inactivity and a sedentary lifestyle have on your health
    • Physical Activity Pyramid
    • Physical Activity Piramid
      • CUT DOWN ON
      • 2-3 TIMES A WEEK
      • 3-5 TIMES A WEEK
      • EVERY DAY
      Leisure activities Golf, bowling, pinpon Flexibility and Strength Stretching, yoga, push-ups, weight lifting Watching tv Computer games Sitting for more than 30 min
      • Aerobic exercise + 20min
      • Walking, jogging, cycling,
      • swimming
      • Recreational activities
      • Football, Badminton, Basket
      Walk the dog Take longer routes Take the stairs instead of the elevator Gardening
    • Alternative Physical Activity
      • Recreational Sports: Noodle Hockey, Paddle, Jumping Ropes,
      • Bodymind Activities: Pilates, Yoga, Taichi, BodyFlow, Relaxation
      • Weight lifting, Bodypump.
      • Fitness Walking, Jogging, Hiking
      • Traditional Games
      • Alternative Games and Sports: Floor Ball, Indiaca, Frisbee, KingBall, Ultimate, Flag Football….
      • Music Activities: Aerobic, Dance
      • Cycling, Swimming, Skating, Sailing, kayaking
      • Wii Sports
      • School, Gym, Outdoor, Clubs …
    • The Cardiovascular Endurance :
      • The ability of the circulatory and respiratory systems to supply fuel during sustained physical activity.(aerobic fitness).
      • To improve your cardiorespiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming or cycling.
      • It is very important because the more cardiovascular fit you are, the healthier your lungs, heart and vascular system is.
    • The Muscular Endurance
      • The ability of muscles to continue to perfom without fatigue.
      • To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, cycling or dancing.
      • It is the bridge between muscular strength and cardiovascular endurance.
    • The Muscular Strength
      • The ability of muscles to exert force during an activity.
      • The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity.
      • It is important for your efficiency at Activities of Daily Living (ADLs)
    • Body Composition
      • Refers to the relative amount of muscle, fat, bone and other vital parts of the body.
      • Body composition is important to consider for health and managing your weight!
      • Having a poor body composition has many negative physical and psychological effects.
    • Flexibility
      • Is the rango of motion around a joint.
      • Good flexibility in the joints can help prevent injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles or a basic stretching program.
      • Poor flexibility can directly effect cardiovascular endurance, muscle strength and muscular endurance.
    • Speed
      • Is the ability to move your body or part of your body quickly.
      • It’s involved in most the athletic skills such as in sprint running, some skills of soccer, basketball,etc.
      • Ways to run faster: increase stride length, increase stride frequency, build speed and power, train for agility, develop your anaerobic threshold, decrease recovery time and delay fatigue.
    • Explosive Strength or Power
      • The ability to exert maximum muscular contraction instantly in an explosive burst of movements.
      • The two components of power are strength and speed.
      • e.g. jumping or a sprint start.
    • Agility
      • The ability to change the body`s position and direction fast.
      • e.g.: ZigZag running or cutting movements.
    • Balance
      • The ability to control the body`s position, either stationary or while moving.
      • E.g.:handstand, gymnastic stunt.
    • Coordination
      • The ability to move body parts smoothly and accuarately in response to what your senses tell you.
    • Reaction Speed Drill
      • Reaction Speed is the time it takes to respond to a stimulus.
      • Reaction Time + Movement Time = Response Time
      • Sprinters react to the starting gun (e.g. 100metres),Control of an object (e.g. football or hockey puck).
    • Timing
      • The ability to act at the right moment.
      • E.g. passing a ball at the correct time to allow another player to score.
    • Bibliography
      • Gallagher R., Fountain S., Gee L. Physical Education, through diagrams. Oxford Revision Guides
      • Kleinman I. Complete Physical Education Plans for grades 7-12. Human Kinetics. United States, 2001.
      • McCracken B. It's Not Just Gym Anymore, Human Kinetics. United States, 2001.
    • Web
      • http :// en.wikipedia.org / wiki / Physical_fitness
      • http://www.buzzle.com/articles/5main-components-of-physical-fitness.html
      • http://www.askthetrainer.com/5-components-of-physical-fitness.html
      • http://www.brianmac.co.uk/conditon.htm
      • http://www.fitness.gov/digest_mar2000.htm
    • Images
      • Logo http://recursostic.educacion.es//bancoimagenes/contenidos/senales01/act-deportivas/thumbs/p008ant.gif
      • http://www.google.es/imghp?hl=es&tab=wi
      • http://www.flickr.com/search/?q=physical%20fitness
      • Image 2: http://media.merchantcircle.com/4338941/Physical%20Fitness%20Logo_medium.jpeg
      • Image 3:
      • Image 4: http://1.bp.blogspot.com/-Dd6QzkzOOsc/TcF8MpmrNGI/AAAAAAAAAD8/aq9JiYmwEGY/s400/fitness-silhouettes.jpg
      • composi: http://3.bp.blogspot.com/_DHqGp13VpV0/TJyyiWuY4qI/AAAAAAAADL8/BaMlDBZhjyM/s1600/body-composition-5-components-of-physical-fitness.jpg
      • Pyramide http://www.gymmotivators.com/posters/thumbnails/individualPosters/pages/images/TheActivityPyramid.jpg
      • Get Fit http://www.gymmotivators.com/posters/thumbnails/individualPosters/pages/images/10GreatReasons2GetFit.jpg
      • Note: This material was prepared by Victor E. Rodríguez Rodríguez for the Bilingual Section of Physical Education (English) of the IES. A Guía, Vigo. I used images from of http :// www.flickr.com / and http :// www.google.es / imghp?hl=es&tab=wi sites, and in all the images I have added their reference. In this work, I have also included portions of the text of the different sites, which are reflected in the bibliography at the end of the text . This material was elaborated for exclusively educational purposes and non-commercial uses.
      • Nota: Este material foi elaborado por Víctor E. Rodríguez Rodríguez para a Sección Bilingüe de Educación Física (inglés) do IES. A Guía de Vigo. Utiliceí imáxenes de lugares web ( http :// www.flickr.com / e http :// www.google.es / imghp?hl=es&tab=wi ) e en todas elas engadín a súa referencia. Neste traballo, tamén incluín porcións de texto de diferentes páxinas web, reflectidas na bibliografía ao final do texto. Este material foi elaborado con fins exclusivamente didácticos e sen uso comercial.