Physical Fitness

Chapter 3

What it is…

• Physical fitness is:– The ability to carry out daily tasks easily

• School, sports, work, exercise

– Have enough energy to respond to unexpected demands

• Pick up basketball, walking up a lot of stairs, running from danger

• Physical Fitness IS NOT: The absence of illness!

What it is…

• Involves a number of components:– cardio respiratory endurance – skeletal muscle endurance– skeletal muscle strength– skeletal muscle power– flexibility, balance– speed of movement– reaction time– body composition.

Contributing factors

• Physical health:– Reduces chance of getting sick– More active and able bodied– More energy

• Mental and Emotional Health– Sense of pride in yourself– Intellectually more productive

• Social Health– Self confidence and interaction with others

Basic Components

• Body composition: Fat / Lean body tissue• Flexibility: ability to move a body part

through full range of motion• Muscle Strength: amount of force muscle

and exert• Muscle endurance: Perform physical tasks

over a period of time• Cardio endurance: heart, lungs and blood

vessels to transport oxygen to the body

Measuring Body Comp

• Skin fold test: Chest, Triceps, Thigh, Abs

• BMI: Height and Weight Ratio

• BOD POD: uses air displacement

• Hydrostatic Weighing: Under water

Flexibility

• Test:

• Sit and Reach test: Posterior chain– 8 inches = Healthy fitness zone

Types of stretching

• Ballistic – No good– Series of repeated bouncing. – End position is not held– Causes mini trauma to muscles

Types of stretching

• Dynamic:– Often times sport specific – Utilizes speed of movement

• VIDEO

Types of stretching

• Static:– Person stretches to point of mild discomfort – Stretch is held for 8 – 30 seconds

Static stretching

PNF Stretching

• Proprioceptive Neuromuscular Facilitation– 3 way:

• Hold / Relax• Contract / Relax• Hold / Relax with agonist contraction

• VIDEO

Muscular strength

• The ability of a person to exert force on an object

Muscle endurance

• The ability to move a sub maximal amount of weight a certain amount of times

• How many times can a person bench press 95 lbs before failure?

• How many times can a person squat 95 lbs before failure?

Cardio endurance

• Step Test:– Step that is 12 inches high– UP UP DOWN DOWN repeat – 24 steps per min for a total of three mins– Measure your heart rate upon completion

• 85-95 BPM = excellent• 96-105 BPM = good• 106-125 BPM = fair• 125+ = needs work