Fitness

Physical activity

Physical activity

• Any movement of the body that requires energy use

• E.g. walking to class, taking the stairs, mowing the lawn, cleaning the house

• Exercise is a type of physical activity but not every physical activity is exercise

4 domains of physical activity

Active Transport, Household, Exercise / Leisure, Occupational

Active Transport physical activity

Physical activity as a result of moving from place to place.

• Walking to work

• Taking the stairs

• Walking to the canteen

Household physical activity

Any physical activity that comes from housework or gardening and other household chores.

• Sweeping

• Mopping

• Gardening

Exercise / Leisure physical activity

Recreational and professional sports and activities.

• Running/jogging

• Cycling

• Swimming

Occupational physical activity

Occupational is to do with workplace activity.

• Construction

• Warehouse

• Cleaning

What are the NPAG’s

• Sleep

5–13 year olds need 9–11 hours per night

14–17 year olds need 8–10 hours per night

• Physical activity

60 mins or more per day

• Inactivity

Move more & sit less in your spare time.

Why are NPAGs important?

• They promote physical activity

• They allow people to review their lifestyle to see if they are getting enough exercise

• They allow people to set physical activity goals

• They enable people to change in a positive manner

• They help the government to make a change to reduce the health budget in future

• They reduce the incidence of disease

Fitness

The ability to perform everyday tasks without excessive fatigue and with enough energy in reserve

11 Fitness components

Muscular Strength, Muscular Endurance, Body Composition, Flexibility, Cardiorespiratory Endurance, Speed, Agility, Muscular power, Balance, Coordination, Reaction time

Muscular Strength

Definition

• The ability of muscular strength, it’s often a muscle group to develop one maximal force/contraction.

Sporting example

• Power weight-lifting

• Javelin

Fitness test

• Hand grip test

Muscular Endurance

Definition

• The ability of a muscle to repeatedly contract or maintain contraction.

Sporting example

• Cycling

• swimming

Fitness test

• 60-second Sit up test

• 60-second push-up test

Body Composition

Definition

• The combination of all tissues that make up the body such as bones, muscles, organs and body fat.

Sporting example

• Horse racing

• sumo

Fitness test

• Waist to hip ratio

• Body Mass Index

Flexibility

Definition

• The range of motion possible around a joint. There are 2 types: Gymnastic (while moving) &  Static (while stationary)

Sporting example

• gymnastics

• karate

Fitness test

• Sit and reach

Cardiorespiratory Endurance

Definition

• The ability to produce energy using oxygen, usually for an extended period of time. Efficient use of the heart and lungs

Sporting example

• Cross country

• Triathlon

Fitness test

• Beep test

Speed

Definition

• Move body or limbs from one place to another quickly

Sporting example

• Football

• Tennis

Fitness test

• 50m sprint

Agility

Definition

• The ability of the body to change position rapidly, or change direction whilst maintaining speed.

Sporting example

• Soccer

• basketball

Fitness test

• Illinois agility test

Muscular power

Definition

• The ability of the muscles or group of muscles to exert a force rapidly & explosively.

Sporting example

• Swimming

• Soccer

Fitness test

• Basketball throw

Balance

Definition

• The ability to maintain the body in balance

  Two types: Static (Stationary)

  Dynamic (Moving)

Sporting example

• Skiing

• Diving

Fitness test

• Stork stand

Coordination

Definition

• The ability to use hand-eye, foot-eye, timing movements

  *Ability of nervous system & muscular system to work together to produce smooth movement.*

Sporting example

• Volleyball

• Skating

Fitness test

• Alternate wall toss

Reaction-Time

Definition

• Speed at which response can be initiated as a result of external stimulus

Sporting example

• Motor racing

• Pistol shooting

Fitness test

• Ruler drop