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There are three main body types - endomorph, mesomorph, and ectomorph - determined by genetics. Endomorphs have larger bones and more body fat, mesomorphs have broad shoulders and lean muscle mass, and ectomorphs have a thin linear build. Mesomorphs tend to have an easier time controlling their weight due to a fast metabolism. In addition, there are five classifications of body shapes - V-shape, hourglass, apple, pear, and rectangle - defined by the proportions of the upper and lower body sections.
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Circuit training is a method that combines strength and aerobic exercises performed one after another with brief rest periods in between. It was developed in the 1950s and uses 9-12 exercise stations. Studies show it is an efficient way to improve cardiovascular fitness and muscle endurance. The document provides tips for safely participating in circuit training, such as warming up, starting with light weights, focusing on form, and securing equipment between stations.
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This document discusses five principles of exercise: overload, progression, specificity, individuality, and reversibility. The principle of overload views exercise as a stress that strengthens the body. Progression deals with increasing exercise intensity over time. Specificity implies the body adapts to the activities it performs. Individuality means exercise programs should suit a person's goals, attributes and lifestyle. Reversibility notes physical fitness deteriorates without consistent exercise to maintain benefits from overload.
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2. The FITT principle outlines four ways to achieve overload: frequency, intensity, time, and type of training.
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The document outlines the Physical Fitness Test protocol used in Philippine schools. It was developed to assess students' physical fitness levels based on health-related and skill-related components. The test consists of various stations that measure attributes like body composition, flexibility, cardiovascular endurance, muscular strength, speed, power, agility, reaction time, coordination, and balance. Schools administer the test to students in grades 4-10 at the beginning and end of each school year to track fitness levels and inform physical activity planning.
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The document discusses three main somatotypes - ectomorph, mesomorph, and endomorph - based on natural body type and metabolic characteristics.
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The mesomorph is naturally muscular and athletic, liking resistance training. They have good hormone levels and can moderately tolerate carbs, wanting to build muscle and stay lean.
The endomorph is naturally broad with a slow metabolism and insulin dominance, preferring strength training. They do not tolerate carbs well and want to lose body fat, especially in the abdominal region. There are also hybrid body types
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Then there are factors such as the temperature, allergens, pollution and altitude that cannot be controlled and can have serious effects on human performance. Environmental factors such as temperature during competition can hinder performance if not taken seriously. The average body temperature is 37°C
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This document discusses muscular strength and endurance. It defines muscular endurance as the ability of muscles to repeat movements over time without rest, and muscular strength as the ability to exert force. Potential benefits of training these include increased bone density, energy, muscle mass, and heart health as well as reduced stress, injury risk, and body fat. Exercises include lifting weights, machines, balls, bands, and bodyweight movements. Intensity can be adjusted through sets, reps, weight, rest time, and difficulty level, with workouts recommended 2-3 times per week for 20-60 minutes focusing on major muscle groups like arms, legs, chest, back and abs.
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1) The principle of overload, which states that the body only gains fitness and health benefits from exercise that pushes it beyond what it normally does.
2) The principle of progression, where exercise intensity should gradually increase over time as the body adapts.
3) The principle of specificity, meaning the type of exercise determines the specific benefits received.
4) The FITT principle which refers to frequency, intensity, time, and type as factors in an effective exercise routine.
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This document discusses aerobic dance as a form of exercise that provides various health benefits. It defines aerobic dance as a physical activity involving large muscle groups that elevates the heart rate for at least 10 minutes through continuous rhythmic movement. The benefits of aerobic dance and exercise outlined in the document include improved cardiovascular health, increased strength and endurance, weight management, better bone health, improved coordination and flexibility, and stress relief. Various types of aerobic dance are then listed such as Zumba, ballroom dancing, and belly dancing. A brief history is also provided, noting aerobic dance was developed in the 1960s based on Dr. Kenneth Cooper's research on cardiovascular fitness.
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A strong relationship exists between good health and the ability to perform daily activities vigorously while being associated with a low risk of prematurely developing hypokinetic diseases. Health-related fitness testing provides essential data to educate participants on their fitness status, develop appropriate exercise prescriptions, and establish motivational and attainable fitness goals while stratifying cardiovascular risk. Proper screening and testing procedures should be followed to safely assess factors like cardiorespiratory fitness, muscular strength and endurance, flexibility, and body composition.
Principles of training
This document outlines the main principles of training: specificity, overload, progression, and reversibility (SPOR). Specificity means training must match the demands of the sport. Overload means applying greater demands on the body to drive improvement. Progression requires gradually increasing the difficulty of training over time. Reversibility indicates fitness will decline if training is stopped. Examples are provided for each principle to illustrate how athletes can apply them.
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Pdpr 5.ppt
- 2. Body Type • a scientific classification of your overall body shape, and it is determined by a combination of certain physical characteristics. • Your genes determine your body type, and thus body types can never be changed, even through training.
- 3. The 3 basic body types for females and males are : 1. Endomorph 2. Ectomorph 3. Mesomorph
- 4. 1. Endomorph • with big bones, round face, large trunk and thighs, as well as a naturally high degree of body fat, especially around the midsection. • struggle to control their weight due to a slower metabolic rate
- 5. 2. Mesomorph • characterised with broad shoulders, narrow waist, naturally large muscles and fast metabolism due to the amount of lean muscle. • For men a mesomorph looks like a natural muscle man with a heavy, hard and athletic physique.
- 6. 3. Ectomorph • characterised with a thin, linear appearance. • They often possess narrow waist, hips and shoulders. • The ectomorph also has a low body fat percentage • considered lucky to some people because their linear appearance and ultra fast metabolism enables the ectomorph to stay slim even if they eat well, however the downfall is ectomorphs lack shape due to their low muscle weight
- 8. • Mesomorphs tend to be the best body types for controlling weight, they have a natural, lean shapely figure with a fast metabolism. • Its possible to train any body type to mimic the effects of the mesomorph.
- 9. Successfully achieving this would mean: • Less exercise needed to control weight • Fast metabolism would enable you to enjoy favourite foods • Less strict on dieting • Easier to maintain correct weight • Less chance of weight regain • See "washboard" abdominal muscles more clearly • Lower fat percentage
- 10. Body Shape • a complex phenomenon with sophisticated detail and function. • The general shape or figure of a person is defined mainly by the moulding of skeletal structures, as well as the distribution of muscles and fat. • Skeletal structure grows and changes only up to the point at which a human reaches adulthood and remains essentially the same for the rest of his or her life
- 11. Classification of Body Sizes 1. V shape: Males tend to have proportionally smaller buttocks, bigger chests and wider shoulders, which makes for a V- shape of the torso. V-shaped, or mesomorphic, males are considered attractive
- 12. V-Shaped Body
- 13. 2. Hourglass shape • the female body is significantly narrower in the waist both in front view and profile view. • The waist is narrower than the chest region due to the breasts, and narrower than the hip region due to the width of the buttocks, which results in an hourglass shape
- 15. 3. Apple • The stomach region is wider than the hip section, mainly in males. • This is also referred to as endomorphic
- 17. 4. Pear or spoon or bell • The hip section is wider than the upper body, mainly in females.
- 19. 5. Rectangle or straight or banana • The hip, waist, and shoulder sections are relatively similar. • This is also referred to as ectomorphic