1 ♡ Physical Fitness, Health-related Fitness Components, & Locomotor/Non-locomotor Movements

Article 14 Section 19

“The State shall promote physical education and encourage sports programs, league competitions, and amateur sports, including training for international competitions, to foster self-discipline, teamwork, and excellence for the development of a healthy and alert citizenry.”

physical fitness

body’s ability to perform physical activities efficiently without getting tired too quickly

physical fitness: overall health & function

• ability of the body systems to work together efficiently

• to allow a person to be healthy and perform daily activities

physical fitness: combination of health & skill components

• ability to perform daily tasks efficiently and effectively

• supported by both health-related and skill-related fitness components

physical fitness: lifelong goal

• ongoing process of developing and maintaining physical abilities

• through regular exercise, proper nutrition, and healthy habits

physical health

overall condition of your body and how well it functions

physical education

subject or educational program that teaches you about physical activity, fitness, health, and sports

physical exercise

specific physical activity done to improve or maintain fitness and health

fitness components

• health-related fitness components

• skill-related fitness components

health-related fitness components

• exercises performed with the goal of improving physical health and maintaining a healthy lifestyle

  • cardiovascular endurance

  • muscular strength

  • muscular endurance

  • flexibility

  • body composition

cardiovascular endurance

• ability of the body to take in and deliver oxygen efficiently

• helps the heart and lungs work better and provides energy to the body

• makes daily activities easier and less tiring

• ex. running, walking, swimming, cycling, dancing, boxing, circuit training, and beep test

beep test

• divided into 21 levels

• run 20 meters between two points

• each level gets faster

• more shuttles and faster running speed are required

• beeps come faster, so you need to run quicker

• goal: keep running until you can’t keep up or choose to stop

body composition

• ratio of body fat to fat-free mass

• fat-free mass includes muscles, bones, organs, and water

• healthy body composition helps keep the body healthy

• too much body fat can increase the risk of heart disease and type 2 diabetes

• ideal balance varies for each person

advanced measurements

• bia scanner (bioelectrical impedance analysis)

• skin fold analysis

• dexa scanner (dual-energy x-ray absorptiometry)

bia scanner (bioelectrical impedance analysis)

• uses a small electrical current to estimate body fat and lean mass

skin fold analysis

• measures fat under the skin to estimate body fat percentage

dexa scanner (dual-energy x-ray absorptiometry)

• uses low-level x-rays to measure bone, fat, and muscle mass

common tests

• body mass index (bmi)

• waist-hip ratio (whr)

body mass index (bmi)

• uses height and weight to estimate if body weight is healthy

• categories: underweight, normal, overweight, or obese

• helps identify if further health checks may be needed

waist-hip ratio (whr)

• compares waist size to hip size

• helps show where body fat is stored

• can help indicate the risk of health problems

muscular strength

• ability of muscles to exert force at high intensities over short periods.

• measured using static tests:

  • dynamometer – measures muscle force

  • 1-rep max (1-rm) – maximum weight you can lift with proper form

• focuses on maximum force, not endurance

muscular endurance

• ability of muscles to keep working for a longer time

• involves repeated movements or holding a position

• usually uses lower intensity than muscular strength

• examples: pilates, yoga, stair climbing, push-up, squats, and planks

• muscular strength = maximum force

• muscular endurance = how long muscles can keep working

muscular endurance tests

• push-up

  • measures upper-body muscular endurance

  • focuses on the chest, shoulders, and arms

• squats

  • measures lower-body muscular endurance

  • focuses on the hips, thighs, lower back, and supporting muscles

• plank

  • measures core endurance

  • focuses on the abs, hips, and lower back

flexibility

• ability to move a joint through its full range of motion

• allows you to move without pain or difficulty

• helps with daily activities like bending, reaching, and sitting

• improves posture and reduces muscle tension

• ex. sit and reach, zipper test

types of stretching

• dynamic

• static

dynamic stretching

• involves controlled movement of joints and muscles

• done through repeated, sport-like movements

• increases blood flow and muscle temperature

• prepares the body for physical activity

• can improve flexibility, coordination, and performance

static stretching

• involves holding a stretch without moving

• usually held for 60–90 seconds

• best done after exercise as a cooldown

• helps muscles relax and recover

skill-related fitness components

• capacity to perform during games and sports

• needed to be able to perform the more technical parts of a wide range of sports

types of movement

• how the body moves

• two main types:

  • locomotor movements

  • non-locomotor movements

• help develop motor skills and coordination

• support fitness, healthy development, and daily activities

locomotor movement

• movements that move the body from one place to another

• help improve coordination, balance, and endurance

• ex. walking, jogging, running, jumping, hopping, skipping, leaping, galloping, sliding, baby crawl, and bear crawl

non-locomotor movement

• movements done without moving from one place to another

• help develop flexibility, stability, and body control

• ex. bending, turning, stretching, twisting, pushing, pulling, and swaying