Fitness

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• Fitness
• Why is it important?
• Most important aspect of life Without health,
  there is nothing
• If our health is the most important thing in our
  life, then it is important that you have the
  opportunity to improve it!
• What is the only class in your school day that
  allows you to better your personal fitness?
• Physical Education

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Fitness activities help us develop our T.P.C. T.
otal P. erson C. oncept Our T.P.C. is made up of
4 different areas... Physical - Exercising or
participating in activity Intellectual - Using
our thought process during activity Social -
Working well with others during
activity Emotional - Using activity to help
regulate emotions
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• Physical Aspect
• Physical activity
• Physical fitness
• Cardiovascular endurance
• Muscular strength and endurance
• Flexibility
• Weight control

4

• Intellectual Aspect
• Learning the rules
• Developing strategies
• Learning to care for the body
• Developing quicker reaction times
• Developing and retaining skills

5

• Social Aspect
• Working with others
• Cooperation with others
• Developing leadership, as well as learning to
  follow
• Learning how to contribute to groups success
• Becoming responsible for you own actions
• Dependability
• Accepting penalty for not following the rules

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• Emotional Aspect
• Improved self-concept
• Relieving nervous tension
• Developing self-control
• Providing relaxation
• Learning to deal with set-backs.
• Learning how to enjoy success
• Satisfying the need to belong to a group or team
• Understanding your strengths and weaknesses

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Categories of Fitness Components 1. Health
Related Components 2. Skill Related Components
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Health Related Components of Fitness
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Cardiovascular Endurance The ability of the
heart, blood vessels, and lungs to supply oxygen
and necessary fuel to the muscles during
exercise. Activities that develop
cardiovascular fitness are those which increase
the heart rate in the target zone for a period of
time without stopping.
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Muscular Strength The ability of the muscles to
exert a force. Muscles become stronger when
they are exercised against a gradually increasing
resistance, or weight. With no exercise, muscles
become weak and begin to atrophy.
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Muscular Endurance The ability to efficiently
use muscles over a longer period of time.
While good strength allows you to lift more, good
endurance allows you to lift more repetitions.
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Flexibility The ability to move at the joints
through the full range of motion
(ROM). Stretching muscles gradually helps
improve flexibility.
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Body Composition The amount of body weight that
is fat compared to muscles, bone, and other body
tissue. Those with normal of body fat are
less likely to be ill, suffer from a poor body
image, and die an early death.
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List some benefits of fitness.
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Benefits of Fitness

• Improved appearance
• Increased energy levels
• Happier with how you look
• Stronger heart
• Better physical performance

• Avoid injuries
• Better self-control
• Sleep better
• Improved health
• Lowers levels of fat
• Increased life expectancy

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Skill Related Components of Fitness
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Agility The ability to change the position of
your body and to control the movement of your
whole body.
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Balance The ability to keep an upright posture
while either standing still or moving.
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Reaction Time The amount of time it takes to get
moving once you see the need to move.
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Coordination The ability to link various body
movements together with your senses. It also
includes moving two or more body parts at the
same time.
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Speed The ability to cover a distance in a short
period of time.
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Accuracy The ability to control the movement of
one object toward another.
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Which set of components should we be most
concerned about when it comes to our
health? Health Related Components
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Risk Factor
A major factor in your life that would increase
your risk for a premature death.
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• Risk Factors (for Cardiovascular Disease)
• You can control your health by controlling
  certain risk factors
• Inactivity
• Obesity
• High Blood Pressure
• Smoking
• Stress
• Cholesterol
• Gender
• Heredity
• Age

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The Law of Use That which is used, develops and
that which is not used, wastes away! Hypertrophy-
Muscle becomes larger/stronger Atrophy- Muscle
becomes smaller/weaker
Atrophy Hypertrophy
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• Lifetime Activity
• We can participate in many sports in high school,
  but most of us will not continue to be on an
  organized team after graduation.
• Lifetime activities are activities that you can
  participate in during any phase of your lifetime.
• Examples
• Golf
• Tennis
• Walk/Jog
• Biking

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Life time fitness happens in a 6 step process

• The six steps happen in 3 levels

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Stairway to Lifetime Fitness steps in first
level

• getting fit
• doing activity

Level of Dependence
2
1
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Stairway to Lifetime Fitness Steps in 2nd Level

self-planning
self-assessment
Level of Decision Making
4

• getting fit
• doing activity

3
Level of Dependence
2
1
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Steps in 3rd Level
6
Lifetime Fitness
Self-
Planning Self-
Assessment
Level of Independence
Lifetime Physical Activity
5
Level of Decision Making

• Getting Fit
• Doing Activity

4
3
2
Level of Dependence
1
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What is goal setting?
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How do you set goals?

• Decide what you want to accomplish.
• Decide how you will accomplish your goal.

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• GOAL SETTING
• Written
• Realistic and Obtainable
• Measurable
• Time Frame
• Objectives (detailed plan)

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• HEALTH RELATED FITNESS GOAL
• EXAMPLES
• I will increase my maximum bench press to 150
  pounds by December 31.
• I will lower my resting heart rate to 55 bpm by
  June 1.
• I will decrease my mile time to 620 by the end
  of the track season.

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• RISK FACTOR RELATED GOAL
• EXAMPLES
• I will quit smoking by the end of this month.
• I will eat smaller healthier meals for the next
  two months.
• I will lower my blood pressure to 120/80 by Dec.
• I will lower my cholesterol to 180 by June.

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A FINAL THOUGHT
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Five types of people Inactive to Active
Type 5 I am a lifetime exerciser
Type 4 I am active
Type 3 Im planning to be active
Type 2 Im thinking about it.
Type 1 dont do it, dont plan to
What type are you? Which do you want to be?