Physical Fitness

Physical Fitness

  • Physical Fitness: The ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living.

  • Being efficient means doing daily activities with least effort possible.

Health-Related

specific components that have a relationship with good health, or lower risk of illness.

  • ==Body composition==: to the ration of lean body tissue (muscle & bone) to body-fat tissue.
  • ==Cardiorespiratory Endurance:== the ability of your cardiorespiratory organs to deliver oxygen and nutrients while being physically active.
  • ==Flexibility:== ability of the joints to move through their full range of motion.
  • ==Muscular Endurance==: The ability of the muscles to keep working (contract) over a period of time.
  • ==Strength==: amount of force that a muscle can apply in a given contraction.

Skill-Related

Components that have a relationship with learning motor skills quickly and the ability to achieve a high level of performance in sports.

  • ==Balance==: to maintain the equilibrium
  • ==Agility==: The ability to change and control the direction and position of the body with rapid motion.
  • ==Speed==: ability to move your body or parts of your body swiftly.
  • ==Power==: ability to move the body parts swiftly while applying the maximum force of the muscles. A combination of both speed and muscular strength.
  • ==Coordination==: ability to use the senses together with body parts during movement.
  • ==Reaction time==: ability to reach or respond quickly

Phases of Exercise

  • WARM UP 

    • Jogging 3-5 minutes
    • Flexibility
    • Calisthenics

  • Functions of Warm Up

    • Increase muscle temperature
    • Circulates blood properly
    • Prevent injuries

  • WORK OUT

    • Aerobic Activity / Main Activity

  • COOL DOWN

    • Decrease intensity and lactic acid
    • Returns muscle to original temperature

Principles of Overload

Refers to the amount of exercise needed to achieve fitness level

  • Frequency - number of exercise session
  • Duration - length of exercise bout
  • Intensity - how hard an exercise is
  • Progression - overload
  • Specificity - specific to certain components, body parts and sports
  • Reversibility - detraining will lead to original fitness level

Physical Fitness Test

a set of measures designed to determine one’s level of physical fitness.

  • Body Mass Index (Body Composition)
  • 3-min. Step Test (Endurance)
  • Push-up/Curl-up (Strength)
  • 40-meter Sprint (Speed)
  • Modified High Jump (Power)
  • Hexagon Agility Test (Agility)
  • Stick Drop Test (Reaction Time)
  • Paper Juggling (Coordination)
  • Stork Balance Test (Balance)

BMI & THR

BODY MASS INDEX (BMI)

  • Procedure:

    • Convert weight to kg by dividing pounds by 2.2
    • Convert height to meters by multiplying it by 0.0254
    • Square the height in meters
    • Divide the weight by the height squared

  • Category:

    • BELOW 18.5 - Underweight
    • 18.5 - 24.9 - Normal Weight
    • 25 - 29.5 Overweight
    • 30 ABOVE - Obese

TRAINING HEART RATE (THR)

PMHR - Personal Maximal Heart Rate
2022 bpm - Normal Heart Rate
2022 - Age = PMHR

Target Heart Rate
PMHR x 0.6 (Initial Intensity) = THR
PMHR x 0.8 (Maximum Intensity) = THR

Principles of Exercise

  • ==Individuality:== optimal benefits occur when programs meet the individual’s needs and capacities.
  • ==Progression:== the intensity and duration of the exercise must increase.
  • ==Balance==: should include activities that address all components of fitness.
  • ==Variety:== to avoid boredom.
  • ==Specificity:== trainings should be geared towards specific goals.
  • ==Recovery:== allows muscles to repair, grow, and strengthen.
  • ==Reversibility:== all beneficial effects of exercise are reversible if exercise ceases.
  • ==Overload:== the workload must exceed the normal demands placed upon the body in order to bring about a training effect.
  • ==FITT:== Frequency, Intensity, Time, Type. Largely a practical “amalgamation” of all the other exercise principles.