Physical FitnessVs.

Personal Fitness

Physical Fitness

Physical fitness is your ability to carry out tasks without undue fatigue. We will learn about the components of physical

fitness: cardiorespiratory endurance, muscle strength, muscle endurance,

flexibility and body composition.

You are physically fit when you are able to carry out daily tasks with out undue fatigue, are able to handle emergency

situations, and possess sufficient energy to enjoy leisure-time activities.

Personal Fitness

A plan designed specifically for YOU to select activities to improve YOUR lifestyle.

10 BENEFITS OF PHYSICAL ACTIVITY

1. IMPROVED APPEARANCE-Helps control/maintain weight-End result is feeling better about yourself

2. IMPROVED BODY IMMAGE-See yourself more positively-Increases self-esteem

3. IMPROVED SELF-CONTROL-Taking control of your body and lifestyle

usually decreases stress and depression levels

-Increases self-confidence-Increase self-discipline

4. IMPROVED HEALTH-Having a daily fitness routine decreases heart

disease and illnesses.-Enhances digestive system, providing better elimination of waste product by body.

5. INCREASE MUSCULAR STRENGTH & ENDURANCE

-Males want strength and bulk-Females want firm well toned bodies-End result equals improved personal

appearance and self-confidence.6. INCREASED LEVEL OF ENERGY

-Being tired during the day is a direct result of poor lifestyle choices.

-Your body is like a car…-A higher energy level is one outcome following

a physical fitness program.-A high level of physical activity prevents

fatigue.-Over time you will be able to play longer, gain

more skill, and increase your success rate.

7. IMPROVED PHYSICAL PERFORMANCE-If you are already physically fit, you will be

able to participate in activities for an even longer period of time.

-You will be willing to try other sports or activities

8. INCREASED SUCCESS IN SCHOOLWORK OR JOB

-Research shows increased physical fitness help with academic achievement.

-As your body becomes more efficient, you function more efficiently.

9. HELPS COPE WITH STRESS-Helps provide relief from daily anxieties.

10. INCREASE LIFE EXPECTANCY-Your body will last longer if taken care of

properly.-Many diseases are attributed to inactivity.-Reduces stress levels.

PRIMARY HEALTH RISK FACTORSYou can significantly change the current state

of your health, as well as the state of your future by controlling diseases, disabilities or

premature death.

Health Risk FactorsInactivityObesityHigh Blood PressureHigh Levels of CholesterolStress and TensionSmokingSex of an IndividualHeredityAge

Health Risk FactorsInactivityObesityHigh Blood PressureHigh Levels of CholesterolStress and TensionSmokingSex of an IndividualHeredityAge

INACTIVITY-staying active reduces heart problems.

OBESITY-initial stages begin in childhood.-being obese also causes problems socially and emotionally.

HIGH BLOOD PRESSURE-major cause of heart disease.-may be hereditary, but may be caused by stress, work, and peer pressure.

HIGH LEVELS OF CHOLESTEROL-waxy fatty substance found in cells (it is needed by body).- cholesterol may collect in blood vessels and clog them, causing heart disease.

STRESS AND TENSION-unnecessary stress and tension may place strain on the heart and circulatory system.-most affected are TEENS

SMOKING-circulatory and respiratory diseases.

SEX OF INDIVIDUAL-men usually have higher rates of heart disease than women.-women are smoking more, increasing the rate of heart disease of women.

HEREDITY-if family members have/had circulatory disorders chances are you will!

AGE-advancing in age increase developing heart disease.-the longer one lives, the more plaque builds up in arteries.

Health Related Components

Components of how well the systems of your body operate.

1. Flexibility2. Cardiorespitory Fitness3. Muscular Strength4. Muscular Endurance5. Body Composition

FlexibilityThe ability to move body joints through a full

range of motion. Over time flexibility decreases. Helps reduce the likely hood of injuries. Prevents post exercise pain (muscle stiffness and

spasms). Stretching before exercise increases blood supply

to muscles and raises their temperature to make them more flexible.

Stretching after exercise prevents blood from pooling in exercised areas.

Helps relieve emotional tension.

Cardiorespiratory FitnessAbility of the heart, blood, blood vessels and the

respiratory system to supply oxygen and necessary fuel to the muscles during exercise.

#1 type is aerobic activity…20-60 minutes daily…jogging, swimming, jump roping, biking, etc.

Increases energy level, causing you to exercise longer without tiring.

Good for weight control Pulse Rate=pressure of blood in arteries

-Carotid artery (neck)-Wrist

Resting HR (50-100 BPM):Your heart rate just before you get out of bed *Active person=lower resting HR=heart

pumps more blood with each beat.*Inactive=higher resting HR=heart has to

work harder to pump blood. Maximum HR: the rate you should not exceed

during exercise*220-Age

Target HR Zone: the rate you want your heart to be during exercise*220-AGE X 50% for lower level*220-AGE X 85% for higher level

To achieve values of cardiovascular training you must maintain 50-85% of Maximum HR for 20 minutes

Recovery HR: your heart rate within 5 minutes after exercise

Muscular Strength & EnduranceMS: The ability of a muscle group to apply a maximal force against a resistance force one

time.ME: The ability to repeat muscle movement for a

long period of time. Provide good posture Improve appearance Help you perform better Reduce fatigue Prevents muscle injury and soreness Helps avoid back pain

Body CompositionThe ratio of fat to muscle, bone, and other tissues that compose your body.

Body fat is needed Muscle does not turn to fat Fat does not turn to muscle Extremely high or low amounts of body

fat can cause health problems

SKILL-RELATED FITNESSItems of concern with abilities related to sports or activities.

AGILITYThe ability to change the position of your

body and to control the movement of your whole body.

BALANCEThe ability to keep an upright posture while

either standing still or moving.

POWER The ability to perform with strength at

rapid pace.

REACTION TIMEThe amount of time it takes to start a

movement.

COORDINATIONThe intergration of eye, hand, and foot

movements.

SPEEDThe ability to cover a distance in a

short period of time.

What is Goal Setting?• Almost anything you desire!!• Goals are guides for how you do something, and

givesyou something to work towards– buying a car– grades– graduating– college– taking trips– making an athletic trip– achieving a desired profession– saving money $$$$– body weight (gain, loss, or maintaining)– gaining speed, strength, etc.– jogging a mile– hiking a mountain

Goals…• Serve as a guide • Give you something to work towards• Help you achieve what you want!!!• Are a process that helps improve

yourself• Make you feel good about yourself• Help motivate you.

Two Types of Goals LONG-TERM GOALS:• Goals to be accomplished over a period of time: • Weeks• Months• Even years

SHORT-TERM GOALS:• Goals to be achieved/accomplished in a short

period of time. • Days• Weeks• Usually specific• Usually used to achieve long term goals

Examples of Personal Fitness GoalsCardiovascular:• Pacer Test (increase # of paces)• Cycling for time or distance• Jogging for time/distance/# of lap• Jump roping for time or # of jumps in set period

of time• Maintaining minimum/maximum HR for a set

period of time.• Seed walking• Training for a particular activity/sport• Maintaining a level of fitness

Flexibility:• Sit-n-reach• Daily stretching with warm-up and cool down

Muscular Strength and Endurance:• Increase # of daily sit-ups: (timed/daily

routine)• Increase # of daily push-ups (timed/daily

routine)• Increase or maintain daily weight training

(sets/reps and increasing weight over a period of time)

• Pull-ups

Body Composition• Weight (increase, decrease, maintain)• Body fat (increase, decrease, maintain)

Goal-Setting Steps1. Desire2. Believe in yourself.3. Analyze where you

are now. (pre-test)4. Set realistic goals.5. Write your goals in

detail.(based on PT)

6. List benefits you will receive.

7. Identify obstacles you may face.

8. Identify knowledge you will need.(binder)

9. Make a plan of action.

10.Develop a timeline.11.Monitor your

progress.(binder)12.Never give up.

Principles of Training

Principle of OverloadExposing the muscles, joints, cardiovascular and respiratory

systems to more work and stress than is normally experienced.

The body becomes stronger and functions better if increased demands are placed upon it.

The amount of overload (exercise) varies with each individual

FITT PrincipleFour ways to achieve overload in a

physical fitness program:

Frequency, Intensity, Time, & Type

FrequencyHow OFTEN one should exercise to improve

a component of physical fitness. The number of times you workout a week.

Exercise must be performed regularly if you intend to reach and maintain an adequate level of fitness.

Intensity How HARD one should exercise to improve fitness.

Time How LONG one exercise to improve fitness.

How many minutes you jog, lift weights, stretch, etc.

To be effective, exercise must be maintained for a certain length of time.

TypeChanging the TYPE of exercise you are doing…

High rep to low rep, Plyometric, circuit training, etc…

Principle of ProgressionIncreasing your workload progressively

for maximum improvement and to prevent injuries.

Principle of Overload Doing more work than you normally do. Slowly and progressively apply stress

(increased workload/exercise) to your body.

Principle of Specificity Must do specific exercises to improve

specific components of physical fitness and specific body parts.

Personal Fitness ActivitiesGroup & Individual Warm-Up

Weight Lifting

Exercise Balls

Medicine Ball

Calisthenics (push-ups, sit-ups, pull-ups, agility ladder & plyometric

training, etc

Cardio Equipment (ellipticals, treadmills, stationary bike, etc.)

Aerobics

Kickboxing

BOSU Training

Rebounding (trampoline)

Trail Walking/Jogging

Yoga/Pilates

Mountain Biking

In-Line Skating

Climbing Wall

Daily, Weekly & Monthly Steps To Designing & Participating in Personal Fitness

1. Evaluation: Pre-Fitness Testing (pacer, sit-up, push-up, sit-n-reach.

2. Goal Setting: setting goals after evaluation of pre and mid fitness testing.

3. Demonstration of all fitness activities made available to you.

4. Applying FIT Training Principle daily in your programs and personal fitness folders.

5. Periodic Assessment: Mid-Term and Final Fitness Testing.

Personal Fitness Daily Routine

1. Read the white wash board outside the girls locker room

2. Dress-out.3. Follow Warm-Up directions found on

white wash board.4. Dino’s upon my direction.5. Activity directed by Mr. Vander Valk

or Personal Fitness activities.

Fitness Folder Tabs(MUST BE IN ORDER)

Activity Logs first…no divider before them (3)• Goals & Data: Health Components & Fitness Testing(1)• Dynos (5)• Suggested Activities (2)• Exercise Ball (4)• Medicine Ball (6)• Abs (4)• Ladder (2)• Weight Lifting (2)• HRM Sheets (none…added later)• Rubrics (none…added later)• Blank• Blank

Journal 1/7/131. I learned 1st semester…2. I know that this semester…3. I need…4. I will….5. I won’t…6. I look forward to…7. Celebrate what is right:

Group CollaborationWhat is physical fitness?

What is personal fitness?

Why do people like physical activity?

Why do people avoid physical activity?

What are personal fitness activities “likes”?

What are physical fitness activities “dislikes”?

Group Collaboration

Group 1 Group 2 Group 3 Group 4 Group 5 Group 6Hudson Chrisoph

er V.Cristofe

r A.Ashley

L.Manuel Jesse

Hector Rylee Joe Marcus Lizeth JaredOralia Ariel Lainey William Arynn YelisaMariah Ricardo Sergio C.J. Anthony

Obesity Rates in the U.S.1995-2010

Obesity Rates in the U.S.1995-2010

Long Term or Short Term??

Final Exam Expectations

All tables must be cleared…only your test and writing utensil.

Be respectful of others NO talking during or after until everyone is finished!!

Talking the 1st time = -5pts!!! Talking the 2nd time = a zero on the test and

cannot be made up!!! Respect each others work protect your test!!! Cheating= Zero and cannot be made up!!! If someone is cheating off of your test it will be

taken away as well. This will be made up at a later time!!!

Always have something to read, or to work on after a test! I-pods are permitted after your test has been turned in! NO texting or usage of cell phones.