Fitness refers to having enough energy to complete daily tasks without exhaustion and having reserves to deal with emergencies. There are two types of fitness: health-related including cardiovascular endurance, strength, flexibility and body composition; and performance-related including speed, agility, balance, coordination and reaction time. Physical fitness provides benefits such as reducing disease risk, improving posture, reducing body fat, and enhancing mood and self-esteem.

1. FITNESSFITNESS

2. WHAT IS FITNESSWHAT IS FITNESS
• Your ability to complete all that you needYour ability to complete all that you need
and desire to complete in a day withoutand desire to complete in a day without
becoming exhaustedbecoming exhausted
• Having enough energy left to deal withHaving enough energy left to deal with
emergenciesemergencies
• There are two types of physical fitnessThere are two types of physical fitness
 health related fitnesshealth related fitness
 performance related fitnessperformance related fitness

3. THE BENEFITS OF PHYSICALTHE BENEFITS OF PHYSICAL
FITNESSFITNESS
• Decreases the risk of cardiovascularDecreases the risk of cardiovascular
diseasedisease
• Improves posture and body conditioningImproves posture and body conditioning
• Reduces body fatReduces body fat
• Improves self concept, body image andImproves self concept, body image and
self esteemself esteem
• Improves mental well being throughImproves mental well being through
reduction in stress, anxiety andreduction in stress, anxiety and
depressiondepression

4. BENEFITS OF PHYSICALBENEFITS OF PHYSICAL
FITNESSFITNESS
• FITFIT
- High energy levelHigh energy level
- Increased mentalIncreased mental
alertnessalertness
- More efficient heart andMore efficient heart and
lungslungs
- Additional energyAdditional energy
reserves for emergenciesreserves for emergencies
- Lower body fatLower body fat
- Well defined musclesWell defined muscles
- Choice of may leisureChoice of may leisure
activitiesactivities
- Lower resting heart rateLower resting heart rate
- Lower activity heart rateLower activity heart rate
• UNFITUNFIT
- Lower energy levelLower energy level
- Average mental alertnessAverage mental alertness
- Heart and lungs averageHeart and lungs average
efficiencyefficiency
- May not cope withMay not cope with
emergenciesemergencies
- More body fatMore body fat
- Poor muscle definitionPoor muscle definition
- Limited source of leisureLimited source of leisure
activitiesactivities
- Higher resting heart rateHigher resting heart rate
- Higher activity heart rateHigher activity heart rate

5. Decreasing the risk ofDecreasing the risk of
Cardiovascular DiseaseCardiovascular Disease
Cardiovascular disease (or heart disease) is theCardiovascular disease (or heart disease) is the
leading cause of death in our society and isleading cause of death in our society and is
directly related to inactivity. If you are active youdirectly related to inactivity. If you are active you
decrease your risk of heart disease. In 1998 indecrease your risk of heart disease. In 1998 in
Australia, heart disease and associatedAustralia, heart disease and associated
diseases accounted for 43% of deaths.diseases accounted for 43% of deaths.
Being physically active is a lifestyle choice andBeing physically active is a lifestyle choice and
starting in your teenage years increases thestarting in your teenage years increases the
chance of it continuing into adulthood.chance of it continuing into adulthood.

6. Self concept, body image and selfSelf concept, body image and self
esteemesteem
The media promote images which do not reflectThe media promote images which do not reflect
the ‘average’ build. It is important to keep yourthe ‘average’ build. It is important to keep your
view of your own body in perspective and toview of your own body in perspective and to
appreciate your own physical attributes.appreciate your own physical attributes.
Your body shape is determined by genetics andYour body shape is determined by genetics and
there are limits to how far you can change yourthere are limits to how far you can change your
shape.shape.
People with different body types may actually bePeople with different body types may actually be
suited to specific forms of physical activitysuited to specific forms of physical activity

7. PHYSICAL FITNESSPHYSICAL FITNESS
• Health relatedHealth related
componentscomponents
- Cardio respiratoryCardio respiratory
endurance (or aerobicendurance (or aerobic
power)power)
- Muscular strength andMuscular strength and
powerpower
- Local muscularLocal muscular
enduranceendurance
- flexibiltyflexibilty
- Body compositionBody composition
• PerformancePerformance
relatedrelated
componentscomponents
- SpeedSpeed
- AgilityAgility
- BalanceBalance
- CoordinationCoordination
- Reaction timeReaction time

8. AEROBIC POWERAEROBIC POWER
• Is the capability of the body to keep up continuousIs the capability of the body to keep up continuous
physical activity over an extended period of time (thisphysical activity over an extended period of time (this
requires efficient functioning of the lungs and heart) egrequires efficient functioning of the lungs and heart) eg
hockey, soccer, distance athletes such as road cyclists,hockey, soccer, distance athletes such as road cyclists,
rowers etcrowers etc

9. MUSCULAR STRENGTHMUSCULAR STRENGTH
• Is the ability of the muscles to exert a single maximumIs the ability of the muscles to exert a single maximum
force, to overcome resistance. The resistance may be aforce, to overcome resistance. The resistance may be a
body part, the weight of the whole body, or an itembody part, the weight of the whole body, or an item
external to the body eg weightliftingexternal to the body eg weightlifting

10. MUSCULAR POWERMUSCULAR POWER
• Is the combination of strength and speed. AIs the combination of strength and speed. A
powerful movement is achieved as quickly aspowerful movement is achieved as quickly as
possible, while imparting as much strength aspossible, while imparting as much strength as
possible eg jumping and throwing activitiespossible eg jumping and throwing activities

11. LOCAL MUSCULAR ENDURANCELOCAL MUSCULAR ENDURANCE
(LME)(LME)
• Is the ability of a muscle or muscle group to sustain orIs the ability of a muscle or muscle group to sustain or
repeat a force over a period of time eg is required inrepeat a force over a period of time eg is required in
many sports but crucial in team sports and long durationmany sports but crucial in team sports and long duration
events such as triathlonsevents such as triathlons

12. FLEXIBILTYFLEXIBILTY
• Is the range of movement about a joint. Flexibility variesIs the range of movement about a joint. Flexibility varies
from joint to joint and is greatest at birth but diminishesfrom joint to joint and is greatest at birth but diminishes
from then on (though less in active people). All athletesfrom then on (though less in active people). All athletes
should aim to have good flexibility as it reduces muscleshould aim to have good flexibility as it reduces muscle
stiffness and chance of injury eg gymnastsstiffness and chance of injury eg gymnasts

13. BODY COMPOSITIONBODY COMPOSITION
• Refers to the ratio of fat to non-fat components in theRefers to the ratio of fat to non-fat components in the
body. A low level of body fat is desirable as it preventsbody. A low level of body fat is desirable as it prevents
problems associated with being overweight and obeseproblems associated with being overweight and obese
and reduce the risk of cardiovascular diseaseand reduce the risk of cardiovascular disease

14. PERFORMANCE RELATEDPERFORMANCE RELATED
COMPONENTSCOMPONENTS
• Speed – total body speed or individual parts eg sprinters,Speed – total body speed or individual parts eg sprinters,
javelin throwersjavelin throwers
• Balance – the ability to remain in a state of equilibrium egBalance – the ability to remain in a state of equilibrium eg
skiers, gymnastsskiers, gymnasts
• Agility – the ability to change body positions quicklyAgility – the ability to change body positions quickly
without losing balance eg trampolinists, netballerswithout losing balance eg trampolinists, netballers
• Coordination – the ability to link a series of actions into aCoordination – the ability to link a series of actions into a
flowing movement pattern with appropriate timing andflowing movement pattern with appropriate timing and
accuracy eg footballersaccuracy eg footballers
• Reaction time – the time that it takes for an athlete toReaction time – the time that it takes for an athlete to
respond to the signal that movement is required eg arespond to the signal that movement is required eg a
sprinters reaction to the starting gunsprinters reaction to the starting gun

15. BibliographyBibliography