Physical Fitness

Physical Fitness
• What is the definition of Physical Fitness?
• What are the main components of Fitness?
• What do you do to improve your fitness?
• Why is Physical Fitness important?
• Skills related Fitness
• Benefits of Physical Fitness
• Factors affecting fitness
• How do you test your Physical Fitness
• Physical Activity Pyramid
• Sendentary Lifestyle
• 10 great reasons to get fit
 Definition
• physical fitness is considered a measure of the body’s
ability to function efficiently and effectively in work and
leisure activities, to be healthy, to resist hypokinetic
diseases, and to meet emergency situations.

• general fitness is a state of health and well-

being.

• specific fitness is a task-oriented definition

based on the ability to perform specific
aspects of sports or occupations.
What are the main components of Fitness?

Muscular
Strength

Cardiovascular Body
Endurance Composition

Components
of
Fitness

Flexibilitiy
Muscular
or
Endurance
Suppleness

Speed
or
Velocity
Specific Fitness
Factors
affecting
fitness
Gender Build
(sex) Diet

Age Exercise
Factors
Affecting
fitness Physical
Environment
disability
Illness
Stress and
Drug- Fatigue
taking
Benefits of Physical Fitness
• Your heart becomes stronger and works more efficiently
• You can lose weight if you combine exercise and healthy eating
• You feel better about yourself
• You are less likely to be anxious or depressed and feel more positive
• You may be able to bring down a slightly raise blood pressure to
normal
• You are likely to drink less alcohol and cut down or stop smoking
• You are less likely to suffer from low back pain
• You will feel positive benefits if you have a specific health problem such
as lung disease, diabetes, arthritis or renal disease, or have had an
organ transplantation
How do you test your physical fitness?
Fitness tests help you check how fit you are, and see
how your fitness improves with exercise.

• Cardiovascular endurance: the

cycle ergonometer test, the Cooper
test, PACER the multistage fitness
test, etc.
• Muscular endurance: Push-ups,
Curl-ups, Pull-ups, Flex-arm Hang.
• Muscular Strength: Vertical jumps,
Standing broad jumps, Grip strength
• Flexibility: Deep-Flex, Sit and reach,
Shoulders stretch, Trunk lift.
• Body Composition: Body mass
index
• Speed: 6x9, 40metres.
Sedentary Lifestyle

• A type of lifestyle with no or irregular physical activity (a couch potato).

• Sitting, reading, watching television and computer use for much of the
day with little or no vigorous physical exercise.
• A sedentary lifestyle and lack of physical activity can contribute to or
be a risk factor for Cardiovascular disease,Mortality, Depression,
Obesity,etc.
• National guidelines recommend that young people spend no more
than two hours each day using electronic media for recreation.
• Why not make a deal to keep your body fit and healthy? Even
exchanging 30 minutes of TV viewing for some physical activity will
deliver real health benefits.
Effects that physical inactivity and a
sedentary lifestyle have on your health
Physical Activity Pyramid
Physical Activity Piramid
Watching tv
Computer games
• CUT DOWN ON Sitting for more than 30 min

Leisure activities
Golf, bowling, pinpon
Flexibility and Strength
• 2-3 TIMES A WEEK Stretching, yoga, push-ups,
weight lifting
Aerobic exercise + 20min
-Walking, jogging, cycling,
• 3-5 TIMES A WEEK swimming
Recreational activities
Football, Badminton, Basket
Walk the dog
• EVERY DAY Take longer routes
Take the stairs instead of the elevator
Gardening
 Alternative Physical Activity
• Recreational Sports: Noodle Hockey,
Paddle, Jumping Ropes,
• Bodymind Activities: Pilates, Yoga, Taichi,
BodyFlow, Relaxation
• Weight lifting, Bodypump.
• Fitness Walking, Jogging, Hiking
• Traditional Games
• Alternative Games and Sports: Floor Ball,
Indiaca, Frisbee, KingBall, Ultimate, Flag
Football….
• Music Activities: Aerobic, Dance
• Cycling, Swimming, Skating, Sailing,
kayaking
• Wii Sports
• School, Gym, Outdoor, Clubs …
The Cardiovascular Endurance:
oThe ability of the circulatory and respiratory systems to supply fuel
during sustained physical activity.(aerobic fitness).

oTo 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 cycling.

oIt is very important because the more cardiovascular fit you are, the
healthier your lungs, heart and vascular system is.
The Muscular Endurance
o The ability of muscles to continue to perfom without
fatigue.

o To improve your muscle endurance, try

cardiorespiratory activities such as walking,
jogging, cycling or dancing.

o It is the bridge between muscular strength and

cardiovascular endurance.
The Muscular Strength
• The ability of muscles to exert
force during an activity.

• The key to making your

muscles stronger is working
them against resistance,
whether that be from weights
or gravity.

• It is important for your

efficiency at Activities of Daily
Living (ADLs)
Body Composition
• Refers to the relative amount
of muscle, fat, bone and other
vital parts of the body.
• Body composition is important
to consider for health and
managing your weight!
• Having a poor body
composition has many
negative physical and
psychological effects.
Flexibility
• Is the rango of motion around
a joint.
• 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 or a basic stretching
program.
• Poor flexibility can directly
effect cardiovascular
endurance, muscle strength
and muscular endurance.
Speed
• Is the ability to move your body
or part of your body quickly.
• It’s involved in most the
athletic skills such as in sprint
running, some skills of soccer,
basketball,etc.
• Ways to run faster: increase
stride length, increase stride
frequency, build speed and
power, train for agility, develop
your anaerobic threshold,
decrease recovery time and
delay fatigue.
Explosive Strength or Power
• The ability to exert maximum muscular
contraction instantly in an explosive burst of
movements.
• The two components of power are strength
and speed.
• e.g. jumping or a sprint start.
Agility
• The ability to change the body`s position and
direction fast.
• e.g.: ZigZag running or cutting movements.
 Balance
• The ability to control the body`s position, either stationary
or while moving.
• E.g.:handstand, gymnastic stunt.
Coordination
• The ability to move body parts smoothly and
accuarately in response to what your senses tell
you.
 Reaction Speed Drill
• Reaction Speed is the time it takes to respond to a
stimulus.
• Reaction Time + Movement Time = Response Time
• Sprinters react to the starting gun (e.g.
100metres),Control of an object (e.g. football or hockey
puck).
Timing
• The ability to act at the right moment.
• E.g. passing a ball at the correct time to allow
another player to score.
 Bibliography
• Gallagher R., Fountain S., Gee L. Physical Education,
through diagrams. Oxford Revision Guides
• Kleinman I. Complete Physical Education Plans for
grades 7-12. Human Kinetics. United States, 2001.
• McCracken B. It's Not Just Gym Anymore, Human
Kinetics. United States, 2001.
 Web
• http://en.wikipedia.org/wiki/Physical_fitness
• http://www.buzzle.com/articles/5main-components-of-
physical-fitness.html
• http://www.askthetrainer.com/5-components-of-physical-
fitness.html
• http://www.brianmac.co.uk/conditon.htm
• http://www.fitness.gov/digest_mar2000.htm
 Images
• Logo
http://recursostic.educacion.es//bancoimagenes/contenidos/senales01/act-deportivas/thumbs/
• http://www.google.es/imghp?hl=es&tab=wi
• http://www.flickr.com/search/?q=physical%20fitness
• Image 2:
http://media.merchantcircle.com/4338941/Physical%20Fitness%20Logo_medium.jpeg
• Image 3:
• Image 4: http://1.bp.blogspot.com/-
Dd6QzkzOOsc/TcF8MpmrNGI/AAAAAAAAAD8/aq9JiYmwEGY/s400/fitness-
silhouettes.jpg
• composi:
http://3.bp.blogspot.com/_DHqGp13VpV0/TJyyiWuY4qI/AAAAAAAADL8/BaMlDBZhjyM/s1600
• Pyramide
http://www.gymmotivators.com/posters/thumbnails/individualPosters/pages/images/TheActivit
• Get Fit http://www.gymmotivators.com/posters/thumbnails/individualPosters/pages/images/
10GreatReasons2GetFit.jpg
• Note: This material was prepared by Victor E. Rodríguez Rodríguez for the
Bilingual Section of Physical Education (English) of the IES. A Guía, Vigo. I
used images from of http://www.flickr.com/ and http://www.google.es/
imghp?hl=es&tab=wi sites, and in all the images I have added their
reference. In this work, I have also included portions of the text of the
different sites, which are reflected in the bibliography at the end of the text .
This material was elaborated for exclusively educational purposes and non-
commercial uses.

• Nota: Este material foi elaborado por Víctor E. Rodríguez Rodríguez para a
Sección Bilingüe de Educación Física (inglés) do IES. A Guía de Vigo.
Utiliceí imáxenes de lugares web (http://www.flickr.com/ e http://
www.google.es/imghp?hl=es&tab=wi ) e en todas elas engadín a súa
referencia. Neste traballo, tamén incluín porcións de texto de diferentes
páxinas web, reflectidas na bibliografía ao final do texto. Este material foi
elaborado con fins exclusivamente didácticos e sen uso comercial.