Physical Fitness

Review What are the parts of physical education lesson?

– Information – Warm-up – Main Part – Calm down What parts include the warm-up?

– General warm-up (Joint rotation and aerobic activity) – Stretching (Static stretching and Dynamic stretching) – Sport-specific activity What are the systems of The Locomotor System?

– The Skeletal System – The Muscular System – The Joints and Ligaments What is the definition of Physical Fitness?

This is the ability of your body to cope with the demands of everyday life.

This is a set of attributes that people have or achieve that relates to the ability to perform physical activity. In other words, it is more than being able to run a long distance or lift a lot of weight at the gym.

Physical fitness is a state of well being that: – Allows the vigorous performance of daily life activities – Permits one to respond to emergencies when necessary – Reduces the risk of chronic diseases and other health problems related to a lack of physical activity and exercise.

– Helps maintain optimal function of body systems – Establishes a satisfactory base for participation in a variety of physical activities Physical fitness consists of health related fitness and skill related fitness.

Health Related Fitness The five components of health related fitness include cardio-respiratory fitness, muscular strength, muscular endurance, flexibility and body composition. Having a moderate amount of each component of health related fitness is essential to disease prevention and health. It is not essential to have extremely high levels of fitness to attain health benefits. High levels of health related fitness relate more to performance than health benefits. For instance, moderate amounts of strength are necessary to prevent back and posture problems. A high level of strength improves performance in physical activities like wrestling and occupations that involve heavy lifting.

What are the mains components of Fitness?

– The cardiorespiratory endurance: The ability of the circulatory and respiratory systems to supply fuel during sustained physical activity.(aerobic fitness).

– The muscular endurance: The ability of muscles to continue to perfom without fatigue.

– The muscular strength: The ability of muscles to exert force during an activity.

– The body composition: Refers to the relative amount of muscle, fat, bone and other vital parts of the body.

– The flexibility. Is the rango of motion around a joint.

What do you do to improve your fitness?

– To 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 bicycling. Start slowly with an activity you enjoy, and gradually work up to a mor intense pace.

– To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, bicycling, or dancing.

– The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights or rapidly taking the stairs.

– A person's total body weight (what you see on the bathroom scale) may not change over time. But the bathroom scale does not assess how much of that body weight is fat and how much is lean mass (muscle, bone, tendons, and ligaments). Body composition is important to consider for health and managing your weight!

– 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 such as swimming or a basic stretching program.

Why is the Physical Fitness important?

– Cardiovascular endurance is very important because the more cardiovascular fit you are, the healthier your lungs, heart and vascular system is. While exercising this may be obvious to you but there is more.If you demonstrate high levels of cardiovascular endurance during exercise you also have more efficient heart, lungs and vascular system while at rest which takes up the bulk of your time.

– Muscular endurance is the bridge between muscular strength and cardiovascular endurance. In order to be cardiovascularly fit, you must demonstrate muscular endurance. Physiologically while muscle strength deals primarily with type II, fast twitch muscle fibers, muscular endurance deals with primarily type I, slow twitch muscle fibers. Your body contains both but only anaerobic exercises which last longer than around 15 seconds and less than 90 seconds strengthen your type I muscle fibers.

– The primary reason why muscular strength is important is your efficiency at Activities of Daily Living (ADLs). ADLs one of the most important reasons why being proficient at all 5 components of physical fitness are important.Even though each of the 5 components of fitness depends on one another, poor muscular strength can also effect aerobic fitness and muscular endurance negatively.

– You could say body composition depends on the other components of physical fitness. Having a poor body composition has many negative physical and psychological effects such as increased chance of a host of chronic diseases and depression. As mentioned previously, improper exercise habits and choices can not only lead to being overweight and obesity, but decreased bone mass associated with osteopenia and osteoporosis.

– To some degree, your flexibility determines how efficiently your muscles are.

Increased flexibility has also been associated with decreased risk of acute and

chronic (overuse) injuries.Poor flexibility can directly effect cardiovascular endurance, muscle strength and muscular endurance. Physiologically flexibility can include extra-muscular (range of motion at a joint) and intramuscular factors such as hypertonicity (knots) within the muscles themselves.