3. 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
4. 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.
5. What are the main components of
Fitness?
Components
of
Fitness
Flexibilitiy
or
Suppleness
Body
Composition
Speed
or
Velocity
Muscular
Endurance
Cardiovascular
Endurance
Muscular
Strength
8. 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
9. 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.
10. 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.
14. 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
15. 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 …
16. The Cardiovascular
Endurance:
oThe ability of the circulatory and respiratory systems to supply fuel during
sustained physical activity.(aerobic fitness).
oTo 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.
oIt is very important because the more cardiovascular fit you are, the healthier
your lungs, heart and vascular system is.
17. The Muscular Endurance
o The ability of muscles to continue to perfom without
fatigue.
o To improve your muscle endurance, try cardiorespiratory
activities such as walking, jogging, cycling or dancing.
o It is the bridge between muscular strength and
cardiovascular endurance.
18. 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)
19. 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.
20. 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.
21. 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.
22. 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.
23. Agility
• The ability to change the body`s position and direction
fast.
• e.g.: ZigZag running or cutting movements.
24. Balance
• The ability to control the body`s position, either stationary or while
moving.
• E.g.:handstand, gymnastic stunt.
25. Coordination
• The ability to move body parts smoothly and accuarately
in response to what your senses tell you.
26. 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).
27. Timing
• The ability to act at the right moment.
• E.g. passing a ball at the correct time to allow another
player to score.
28.
29. 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.
32. • 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.
