This document discusses various aspects of physical fitness including health-related fitness, skill-related fitness, and different components of fitness such as cardiovascular endurance, muscle strength and endurance, flexibility, and body composition. It provides definitions and examples of measurements for types of skill-related fitness including speed, balance, coordination, agility, and reaction time. Guidelines are given for improving muscle strength and endurance. Target heart rate zones and how to calculate BMI are also summarized. Potential benefits of exercise and risks of overtraining or injury are outlined.

1. Dr. D. N. Bid

2. 
(Health-Related)
Physical Fitness
 Measure
of a
person’s ability to
perform physical
activities
requiring:
 Endurance
 Strength
 Flexibility

3. 
SkillRelated
Fitness

HealthRelated
Fitness

4. 




Agility
Balance
Coordination
Reaction time
Speed

5. 




Speed:
 Amount of distance travelled in one direction in comparison to
time
 Running a certain distance in fastest time possible 100 M Dash
Balance:
 Definition – Ability to maintain equilibrium
 Measurement – Balance board/ Stork stand
Coordination:
 Definition – Putting relevant motor programs in correct order
 Measurement – football
Agility:
 Definition – Ability to move and change direction quickly
 Measurement – dancing, martial arts
Reaction Time:
 Definition – Time between stimulus-response
 Measurement – Reaction time test

6. 1. Muscle strength
2. Muscle endurance
3. Cardiovascular endurance
4. Flexibility
5. Body composition

7. 
The ability of a muscle or muscle group to
exert a maximum force against a resistance
ONE TIME through the full range of
motion. Range of motion (ROM) is the
degrees through which a joint can move.
 1 RM-one repetition maximum.
 Bench press
 Squat

8. 
The ability of a muscle or
muscle group to exert a submaximal force REPEATEDLY
over a period of time.

9. To improve strength, lift heavier weights
than you are used to.
To improve muscle endurance, lift more
times, not more weight.

10. 
The ability to perform large muscle moderate
to high intensity exercise for PROLONGED
PERIODS keeping your heart rate in the heart
rate target zone:
220
- age
x 70% to 85%
The target heart rate zone for a 17 year old is
142-173 beats per minute.

11. 
Is the ability to move a joint
through its complete range of
motion (ROM).

12. 
Is the amount of lean body mass
(bone, muscle, organs and body
fluids) compared with the
amount of body fat.
ADULT MALE
15%-18%
ADULT FEMALE
22%-25%
BMI = Body Mass Index
It is an indirect measure of body
composition
based on height and weight.

13. 



A. Multiply your
weight in pounds
by .45 to get
kilograms
B. Convert your
height in inches and
multiply this
number by .0254
C. Multiply your
height number by
itself
D. Divide this into
your weight in
kilograms
A man weighing 175 pounds
and standing 5’9” tall
A. 175 x .45= 78.75
B. 5’9” = 69”
69” x .0254= 1.7526
C. 1.7526
x 1.7526
3.0716
D. 78.75/ 3.0716 = 25.64 BMI
(Body Mass Index)

14. 
Range





19 and below
lowest risk for
premature death
19 to 24.9
20% higher
25 to 26.9
30% higher
27 to 28.9
60% higher

15. Overload
 human body stressed slightly more than accustomed.
Threshold of Training
 minimum level of exercise.
Adaptation
 body adapts to exercise level.
Principle of Progression
 gradually increase overload over a period of time.

16. 

Principle of
Reversibility
 use/disuse-use
it or lose it2weeks
Principle of
Overuse
 overdo causing
chronic injuries
or undue
fatigue.

17. 
States that a body
system must
perform at a level
beyond normal in
order to adapt
and improve
physiological
function and
fitness.

18. A gradual increase in the level of exercise that
is manipulated by increasing frequency,
intensity, or time, or a combination of all three
components.

19. 
Frequency

Intensity

Time

Type

20. Frequency
Intensity
Time
Type
How Often
How Intense How Long
What Kind
Three times per
week,
preferably daily
and after a
warm-up to
raise muscle
temperature.
Slow
elongation of
the muscle to
the point of
mild
discomfort and
back off
slightly.
The preferred
stretch for the
classroom is slow
static stretching
for all muscles or
muscle groups.
Up to 4-5
stretches per
muscle or
muscle group.
Hold each
stretch 10-30
sec. Always
warm up prior
to stretching.

21. Reduces Risk of Heart Disease
Stronger Bones &
Muscles
RHR
wer
Lo
rg y
e
En
ore
M
Lo
we
rB
lo o
dP
res
sur
e
Reduces
Stress
n Heart
e
trength
S
Helps Maintain Healthy Body Weight

22. 
Step ups for
two minutes
Count pulse
immediately after
for one minute to
determine cardio
endurance level

23. 
Step Test Results
85- 95 Excellent
96-105 Good
106-125 Fair
 125 or more –
needs
improvement

24. 



One way to check how
hard you are exercising is
to check your maximum
heart rate ( MHR).
If you exercise hard
enough you will be in
your target heart rate
zone which is 60 % to
85% of your MHR.
Resting Heart Rate (RHR)
is your heart rate when
you are not exercising
Recovery Time: the
amount of time your
heart takes to return to its
RHR after exercising



MHR = 220 – age
60% of MHR =
MHRx60
85% of
MHR=MHRx0.85

25. > Is exercise that uses
oxygen to get energy
> Oxygen comes from the
glucose in sugars in
bread or fruits that we
eat
> Endurance exercises
such as long distance
running and
swimming are aerobic
exercises

26. 1) Exercise that is fueled
without using oxygen
2) In this exercise
glycogen is use. It is
another kind of sugar
found in food
3) Activities that use
strength in short
bursts, such as
sprinting and weight
lifting are anaerobic
exercises

27. 1)Aerobic and Anaerobic
exercises can be used
together
2) For example, tennis
players use short burst
of strength when they
serve or return the ball
so they are using
anaerobic energy.
2) Their bodies use
aerobic energy to keep
playing.

28. 




> Competition: is a contest
between two or more people
or teams
> Competition can help
improve fitness
> Competition can also be
fun
> Sportsmanship: is the
ability to treat all players,
officials, and fans fairly
during competition
> makes competition fun for
players, fans and officials

29. 




>Someone who
practices sportsmanship
> Always plays his/her
best
> Follows the rules of
the game
> Considers the safety
of other players
> Congratulates players
for a good job even if
they are on a different
team

> polite if he/she
loses and modest
when he/she wins

30. 



> The use of weights
to make muscles
stronger or bigger.
> Improves muscular
strength and
endurance
> Two types of weight
lifting:
1) strength
development
2) body building

31. > Usually lift more
weights, does fewer
repetitions and does a
different number of
sets than someone
who does not want big
muscles
>Repetition: number of
times you do an
exercise
> Set: is a group of
repetitions

32. 


> Two types of
weight- training
equipment
1) Free weights:
dumbbells, barbells
and curl bars.
2) Machines: use a
system of pulleys to
let your control the
weight as you lift it

33. 





1) Use a spotter: someone who can take
weight away if you can not finish a lift
2) Lift weights in groups. Take turns to rest
3) Make sure the free weights are secured to
the bar
4) Make sure you understand how a machine
works
5) Do not lift something that is too heavy for
you
6) Exercise both sides of a joint to prevent
injury. If you worked on your chest, you
should also work on your shoulders

36. 






> Sharp pain
> Tenderness in a single
area
> Swelling
> A reduced range of
motion around a joint
> muscle weakness
> numbness or tingling
> muscle soreness is
normal and will go away
the next time you exercise

37. 





> Most adults need to
exercise at least three to five
time a week. However,
some people exercise too
much
>Signs of overtraining
* You feel tired all the time
* You aren’t doing well
during games and practices
* Your resting heart rate
increases
* You may get hurt more
often

38. 



> Acute Injuries
1) Strains: when a
muscle or tendon is
overstretched or torn
2) Sprains: when a
joint is twisted
suddenly; the
ligaments are stretched
or torn
3) Fracture: a cracked
or broken bone

39. 



> Report an acute injury
to your parents or a
teacher right away.
> You may need to see a
doctor
> First aid includes rest,
ice, compression( wrap
with bandage) and
elevation ( elevate on a
chair or stool)
> These steps reduce
swelling and pain

40. 



> Develops a long
period of time
> Examples:
1) Stress fractures: a
tiny fracture
2) Tendinitis: an
irritation of a tendon
> Can be caused by
increasing physical
activity too quickly
> can be used by using
the wrong equipment


> Can be caused by
exercising on uneven
surfaces
> The best treatment
is rest

41. 1) Warm up and Cool
Down: injuries can
happen without these
2) Do stretching before
exercising and after
warming up improves
flexibility
3) Do not go too fast
Increasing frequency,
intensity and time too
much or too soon can lead
to injury

42. 4)
5)
6)
7)
8)
4) Improve your form:
Use a mirror to see if
your form is right; get a
trainor who can tell you
if your form is good or
not
5) Take a break:
Alternate hard exercise
with active rest
6) Wear the right sports
gear: Take the weather
into consideration;
always wear appropriate
shoes

43. 7) Use your safety
equipment: falls and
collisions are common
in sports and accident
happen when you least
expect them
8) Do not exercise alone
Exercising with friends
is a good way to
prevent accidents