2. PHYSICAL FITNESS
Fitness is a set of attributes that people have or
achieve
Being physically fit has been defined as
the ability to carry out daily tasks with vigor and
alertness, without undue fatigue and with ample
energy to enjoy leisure-time pursuits and to meet
unforeseen emergencies
The most frequently cited components fall into
two groups: one related to health and the other
related to skills that pertain more to athletic
ability
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3. HEALTH-RELATED COMPONENTS OF
FITNESS
The health-related components of physical
fitness are
Cardiovascular Endurance
Muscular Strength
Muscular endurance
Flexibility
Body Composition
Health-related fitness helps you with stand
physical challenges and protects you from
diseases 3
4. CARDIOVASCULAR ENDURANCE
Ability to perform prolonged, large muscle, dynamic
exercise at moderate to high levels of intensity
Depends on the ability of the lungs to deliver oxygen
from the environment to the blood stream and the
efficiency of the heart and nervous system
Cardio-respiratory fitness improves:
– The heart pumps more blood per heartbeat
– Resting heart rate slows
– Blood volume increases
– Blood supply to tissue improves
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5. CARDIOVASCULAR ENDURANCE
The body can cool itself better
Resting blood pressure decreases
Metabolism in skeletal muscle is enhanced
In older adults, levels of antioxidant chemicals are
increased and lowers oxidative stress
Examples include:
Walking
Jogging
Cycling
Aerobic dancing
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6. MUSCULAR STRENGTH AND ENDURANCE
Muscular Strength is the amount of
force a muscle can produce in a
single maximum effort
Muscular Endurance is the ability
to resist fatigue and sustain a given
level of muscle tension for a given
time
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7. MUSCULAR STRENGTH AND ENDURANCE
Benefits include:
Increased body mass
Increased metabolism
Reduced effects of sarcopenia
Increases antioxidant enzymes and lowers oxidative
stress in older adults
Increased bone density
Improved self-confidence and ability to manage stress
Improved posture and reduction of low back pain
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8. FLEXIBILITY
Flexibility: The ability to move the joints through their full range
of motion
is affected by many factors such as joint structure, length and
elasticity of connective tissue, and nervous system activity
Flexibility is needed in everyday routines
Benefits include:
Lowered risk of back injuries
Promotion of good posture and decreased risk of other joint
injuries
Reduction in age-related stiffness
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9. BODY COMPOSITION
The proportion of fat and fat-free mass (muscle, bone, and
water) in the body
Healthy body composition is comprised of high levels of fat-
free mass and an acceptable low level of body fat
The relative amount of body fat a person has does have an
impact upon overall health and fitness
Too much body fat could have the following effects:
Heart disease Insulin resistance
High blood pressure Stroke
Joint problems Type II Diabetes
Blood vessel inflammation Gallbladder Disease
Cancer Back pain and premature death
• The best way to lose fat is through exercise and a sensible diet
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10. The Skill-related components of
physical fitness are
Agility
Balance
Power
Speed
Coordination
Reaction Time
Skill-Related Components of Fitness
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11. CONTI….
Speed: the ability to perform a movement in a
short amount of time
Power: the ability to exert force rapidly based
on a combination of strength and speed
Agility: the ability to change the position of the
body quickly and accurately
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12. SKILL-RELATED COMPONENTS OF FITNESS
Balance: the ability to maintain equilibrium
while moving or while stationary
Coordination: the ability to perform a motor
task accurately and smoothly using body
movements and the senses
Reaction and Movement Time: the ability to
respond and react quickly to a stimulus
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13. PRINCIPLES OF FITNESS
The goal of physical training is to produce long term
changes and improvements in the body’s
functioning
Over time, immediate, short-term adjustments
translate into long-term changes and improvements
These principles include:
The Overload Principle
The FITT Principle
The Specificity Principle
The Rest and Recovery Principle
The Use or Lose Principle 13
14. PRINCIPLES OF FITNESS
1. Overload Principle
is probably the most important principle of exercise
and training
The human body is involved in a constant process of
adapting to stresses or lack of stresses placed upon
the body will react by causing physiological changes
(adaptation) to be able to handle that stress in a better
way the next time it occur
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15. PRINCIPLES OF FITNESS
2. The FITT Principle
stands for Frequency, Intensity, Time and Type
areas in which someone could increase or overload in
order to improve physical fitness
Frequency:
refers to how often you exercise
after any form of exercise is performed your body
completes a process of rebuilding and repairing
determining the frequency of exercise is important in order
to find a balance that provides just enough stress for the
body to adapt and also allows enough rest time for healing
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16. PRINCIPLES OF FITNESS
Intensity:
Defined as the amount of effort or work that must be
completed in a specific exercise
requires a good balance to ensure that the intensity is hard
enough to overload the body but not so difficult that it results
in over training, injury or burnout
Time:
Time is simply how long each individual session should last
This will vary based on the intensity and type
Type:
What type of exercise will you be doing? Will an exercise
session be primarily cardiovascular, resistance training or a
combination of both?
And, what specific exercises will you perform
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17. Combining the overload principle and the F.I.T.T.
Principle
Resistance Training Cardiovascular
Training
Frequency Increase the number of
workout days
Increase the number of
workout days
Intensity Increase the resistance / weight Increase pace or % of
Max. Heart Rate
Time Increase time involved in
exercise or Increased
repetitions
Increase time involved
in exercise
Type Changing the exercise but still
working the same area of the
body
Changing the workout
to a different cardio
exercise. Ex. jogging to
jump rope 17
18. PRINCIPLES OF FITNESS
3. The Specificity Principle
To develop a particular fitness or skill component, you
must perform exercises designed specifically for that
component; this is the principle of specificity
Weight training will develop muscular strength but will
not be very effective in improving cardio-respiratory
endurance or flexibility
A well-rounded exercise program includes all
components of fitness designed to improve different
parts of the body or towards specific sport activities
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19. PRINCIPLES OF FITNESS
4. The Rest and Recovery Principle
Rest = The time given to recovery
Recovery = The time required to repair damage to
the body caused by training or competition
rest and recovery is also essential for reaching
weight loss and fitness goals
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20. PRINCIPLES OF FITNESS
5. The Use or Lose Principle
The Principle of Use or Lose implies that when it
comes to fitness, you "use it or lose it
This simply means that muscles build strength
(hypertrophy) with use and lose strength (atrophy)
with lack of use
why there’s lose of fitness when we stop
exercising?
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