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F.H.S. Freshmen P.E. Fitness Unit #1:
Fitness Basics
Rev:8-02 SJH
Fitness Benefits (Why Exercise?)
Reduces the risk of: • Heart disease• Cancer• Diabetes• Depression• Back Pain• Obesity• Strokes• High Stress Levels• Dying Prematurely
Provides the following Benefits:• Builds Strength• Gives You More Energy• Tones and Firms Muscles• Improves The Quality of Sleep• Helps in Weight Loss and
Weight Management• Promotes Psychological Well-
Being• Slows the Aging Process• Improves Mood• Stimulates and Improves
Concentration• And Many, Many More…….
Basic Definitions
• Fitness: Good health or physical condition, especially as the result of exercise and proper nutrition
• Exercise: A planned period of physical activity
• Physical Fitness: The ability of your body to respond to physical effort
Types of Fitness
• Health-Related Fitness Components
• Skill-Related Fitness Components
Health-Related Fitness Components
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition
• Cardiovascular Endurance
Muscular Strength
• The ability to apply force against a resistance.
• Measured by performing a one rep max
• What sports require muscular strength?
Muscular Endurance
• The ability to repeat muscular contractions
• Give some examples of exercises requiring muscular endurance
• In which sports is muscular endurance particularly important?
Flexibility
• The ability to move the body through a full range of motion without strain
• Name some activities that require good flexibility
Body Composition
• Body fat in proportion to lean body mass (muscle, tissues, etc.)
• Lean body mass is the weight of the body without body fat
Cardiovascular Endurance
• The ability of the heart, lungs, and circulatory system to work together
• This component is generally considered the most important fitness component
• When might you need good cardiovascular endurance?
Skill-Related Components• Agility: The ability to quickly and easily
change body position and direction
• Balance: The ability to maintain your center of gravity
• Coordination: The ability to move the body gracefully during movement
Skill-Related Components
• Power: The ability to produce maximum force in the shortest time
• Speed: The ability to quickly move the body from one point to another
• Reaction Time: The time required to respond to an action or an event
Fitness Principles
• Specificity: Exercise specific to the part of the body that you want to develop
• Overload: Stressing the body beyond what it is used to
• Progression: A change in the workload that is needed as your fitness level improves (to keep challenging yourself)
Overload can be increased by using the FIT Formula
• Frequency: The number of training sessions (how often?)
• Intensity: the level of work (how hard?)
• Time: the amount of time spent per training session (how long?)