Skill and Health Related Fitness: PE - 2nd Quarter

Physical Fitness

Physical Fitness

capacity of an individual to function in every way at one’s own best w/o under fatigue and still having reserved energy in times of emergency.

2 types of Physical Fitness Components

1. Health-Related Physical Fitness Components

2. Skill-Related Physical Fitness Components

Enumerate the types of Skill-Related Fitness

1. Agility

2. Balance

3. Coordination

4. Power

5. Reaction Time

6. Speed

Enumerate the types of Health-Related Fitness

1. Cardiorespiratory Endurance

2. Body Composition

3. Flexibility

4. 4. Muscular Strength

5. Muscular Endurance

Health-Related Fitness

characterized by moderate vigorous physical activity.

better match for people who are generally unwilling to exercise at high intensities.

Body Conposition

refers to the proportion of fat you have, relative to lean tissue (muscles, bones, body water, organs, etc.)

percentage of body weight that is made up of fat when compared to other body tissue, such as bone and muscle.

Body Composition

how to compute BMI?

BMI + weight (kg) devided [height (m)]

Cardiorespiratory Endurance

ability to exercise your entire body for long periods of time

Heart Rate

the number of times your heart beat per minute

Other Definition for Cardiorespiratory Endurance

ability of the lungs, heart and blood vessels to deliver oxygen to the working muscles.

Maximum Heart Rate

greatest numbers of times your heart beats per minute while exercising

RHR

Resting Heart Rate - your heart rate when you are resting or not doing any physical activity.

Target Heart Rate

range of numbers that reflect how fast your heart should be beating when you exercise

Recovery Time

how long it takes your heart rate to return to RHR after engaging in physical activity

Flexibility

ability to use your joints fully through a wide pain free range of motion.

Muscular Strength

muscle’s ability to generate force against physical objects. The amount of force your muscles can produce.

Muscular Edurance

ability to use your muscle’s without tiring. Ability of your muscles to exert force, consistently and repetitively, over a period.

what is the formula for Maximum Heart Rate?

MHR = 220-age

60% of MHR

80% of MHR

Enumerate FITT Principles

1. Frequency

2. Intensity

3. Time

4. Type

Skill-Related Fitness

Some people have more natural abilities in skill areas than others.

Good Health does not come from being good in SRF

Different sports require different parts of SRF

Agility

Ability to change the position of your body quickly and to control your body’s movements.

ability to change direction quickly using combination of balances, coordination, speed, strength, and endurance.

Power

Ability to use strength and speed. ability to transfer energy into force at a fast rate and exert force in the short possible time

Balance

ability to keep an upright posture while standing still or moving. ability to maintain the equilibrium while in a stationary or moving position.

Reaction Time

amount of time it takes to move once yourealize the need to act. - time elapsed between stimulation and the beggining of reactio to the stimulus.

Speed

ability to perform a movement or cover a distance in a short period of time

ability to perform a movement in a short period of time

Coordination

ability to use the senses with the body parts to perform motor tasks smoothly and accurately. Ability to select the right muscle at the right time with the proper intensity to achieve proper action

Intensity

pertains to how much effort or work you will exert in an exercise

Frequency

refers to how often you will exercise. Your fitness will improve greatly if you exercise more often.

Ex. Exercising 2-3 and 3-4 times a week

Time

Refers to how long you exercise

Ex. From 5am to 7am, from 5pm to 6pm

Type

determines what kind of exersice will help you achieve your fitness goal

Ex. For your heart: brist walking, swimming, cycling

For your muscles: lifting weights

For flexibility: stretching

Enumerate 6 training Principles

1. Overload Principle

2. Progression Principle

3. Specificity Principle

4. Reversibility Principle

5. Rest and Sleep (Recovery) Principle

6. Individuality Principle

OVERLOAD PRINCIPLE

the increase in the amount of the workload

PROGRESSION PRINCIPLE

states that he body should have a gradual increase in workload.

SPECIFICITY PRINCIPLE

Refers to the adaption of the body to he specific workload it experienced

REVERSIBILITY PRINCIPLE

refers to the counter-product of the training from stopping

REST AND SLEEP (RECOVERY) PRINCIPLE

emphasizes the importance of resting particularly in the process of adaption.

INDIVIDUALITY PRINCIPLE

refers to the ifferences between one person to another specifically his/her adaption to load.

How Often?

Frequency

What Kind?

Type

How intense?

Intensity

How long?

Time