Personal FitnessPersonal FitnessPAF 3OPAF 3O

Personal FitnessPersonal Fitness►Why are you taking this course?Why are you taking this course?►What do you hope to gain from What do you hope to gain from

participating in this course?participating in this course?

Total FitnessTotal Fitness►What does the term fitness mean?What does the term fitness mean?►There are a number of areas that a There are a number of areas that a

person must show fitness in to be person must show fitness in to be “totally fit”“totally fit”

►Social FitnessSocial Fitness►Emotional FitnessEmotional Fitness►Mental FitnessMental Fitness►Physical FitnessPhysical Fitness

Fitness WheelFitness Wheel

Social FitnessSocial Fitness►The ability to get along with others, The ability to get along with others,

interact with people in different interact with people in different situations, deal with situations that situations, deal with situations that you encounter in daily life.you encounter in daily life.

►Example: some people have difficulty Example: some people have difficulty dealing with large groups of people dealing with large groups of people like the 1000 people in SRB.like the 1000 people in SRB.

Emotional FitnessEmotional Fitness►The ability of a person fulfill certain The ability of a person fulfill certain

needs, including:needs, including:►Sense of individual worthSense of individual worth►Feeling of acceptance or belongingFeeling of acceptance or belonging►Self confidenceSelf confidence►Love and be lovedLove and be loved

Mental FitnessMental Fitness►Ability of a person to satisfy and Ability of a person to satisfy and

improve his/her mental and improve his/her mental and educational experience.educational experience.

►Understand right and wrong (legal).Understand right and wrong (legal).►We will discuss this further in health We will discuss this further in health

unit.unit.

Physical FitnessPhysical Fitness►The one we will concentrate on in this The one we will concentrate on in this

course.course.►Definition: Physical fitness is the Definition: Physical fitness is the

ability to carry out one’s daily ability to carry out one’s daily activities as efficiently as possible and activities as efficiently as possible and with a minimum of effort. It will vary with a minimum of effort. It will vary from person to person.from person to person.

Physical FitnessPhysical Fitness►Benefits of physical fitness include:Benefits of physical fitness include:►Weight controlWeight control►Stress reductionStress reduction► Increase in energyIncrease in energy►Greater ability to resist diseaseGreater ability to resist disease►Better sleepBetter sleep►More productiveMore productive► Increased self esteemIncreased self esteem

Components of Physical Components of Physical FitnessFitness

►Cardio-respiratory enduranceCardio-respiratory endurance►Muscular strengthMuscular strength►Muscular enduranceMuscular endurance►FlexibilityFlexibility

Cardio-respiratory enduranceCardio-respiratory endurance►The efficiency of the heart and lungs to The efficiency of the heart and lungs to

deliver oxygen to the muscles.deliver oxygen to the muscles.►Remove carbon dioxide.Remove carbon dioxide.►Can be developed.Can be developed.►Running, swimming, biking.Running, swimming, biking.►Minimums in terms of time and Minimums in terms of time and

heartrate.heartrate.►20 min/ 80% on Max HR20 min/ 80% on Max HR

Muscular strengthMuscular strength►The amount of energy a muscle can put The amount of energy a muscle can put

forth in one effort.forth in one effort.►Muscle will become stronger when used Muscle will become stronger when used

regularly and weaker when not used.regularly and weaker when not used.►Hypertrophy and atrophyHypertrophy and atrophy►Males will develop size more easily than Males will develop size more easily than

females due to hormones (testosterone).females due to hormones (testosterone).► Isometric and isotonic exerciseIsometric and isotonic exercise

Muscular strengthMuscular strength► Isometric exercise is when the muscle Isometric exercise is when the muscle

length does not change, such as wall length does not change, such as wall sit.sit.

► Isotonic exercise is when the muscle Isotonic exercise is when the muscle contracts or lengthens when working contracts or lengthens when working against a load or force, such as weight against a load or force, such as weight lifting.lifting.

Muscular EnduranceMuscular Endurance►The capacity to perform an activity for a The capacity to perform an activity for a

long period of time without becoming long period of time without becoming tired.tired.

► Important for distance type activities Important for distance type activities such as swimming, running, biking in such as swimming, running, biking in conjunction with cardio-respiratory conjunction with cardio-respiratory fitness.fitness.

►Training for this will develop muscle tone Training for this will develop muscle tone rather than increase muscle size.rather than increase muscle size.

FlexibilityFlexibility►Range of motion at a joint (where two Range of motion at a joint (where two

bones come together).bones come together).► Increased flexibility leads to increase Increased flexibility leads to increase

performance and less injury to muscles performance and less injury to muscles and ligaments.and ligaments.

►To increase flexibility you need to work To increase flexibility you need to work daily at stretching.daily at stretching.

►Hold for 30-45 sec at stretch without pain.Hold for 30-45 sec at stretch without pain.