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Physical Fitness
Chapter 3
What it is…
• Physical fitness is:– The ability to carry out daily tasks easily
• School, sports, work, exercise
– Have enough energy to respond to unexpected demands
• Pick up basketball, walking up a lot of stairs, running from danger
• Physical Fitness IS NOT: The absence of illness!
What it is…
• Involves a number of components:– cardio respiratory endurance – skeletal muscle endurance– skeletal muscle strength– skeletal muscle power– flexibility, balance– speed of movement– reaction time– body composition.
Contributing factors
• Physical health:– Reduces chance of getting sick– More active and able bodied– More energy
• Mental and Emotional Health– Sense of pride in yourself– Intellectually more productive
• Social Health– Self confidence and interaction with others
Basic Components
• Body composition: Fat / Lean body tissue• Flexibility: ability to move a body part
through full range of motion• Muscle Strength: amount of force muscle
and exert• Muscle endurance: Perform physical tasks
over a period of time• Cardio endurance: heart, lungs and blood
vessels to transport oxygen to the body
Measuring Body Comp
• Skin fold test: Chest, Triceps, Thigh, Abs
• BMI: Height and Weight Ratio
• BOD POD: uses air displacement
• Hydrostatic Weighing: Under water
Flexibility
• Test:
• Sit and Reach test: Posterior chain– 8 inches = Healthy fitness zone
Types of stretching
• Ballistic – No good– Series of repeated bouncing. – End position is not held– Causes mini trauma to muscles
Types of stretching
• Dynamic:– Often times sport specific – Utilizes speed of movement
• VIDEO
Types of stretching
• Static:– Person stretches to point of mild discomfort – Stretch is held for 8 – 30 seconds
Static stretching
PNF Stretching
• Proprioceptive Neuromuscular Facilitation– 3 way:
• Hold / Relax• Contract / Relax• Hold / Relax with agonist contraction
• VIDEO
Muscular strength
• The ability of a person to exert force on an object
Muscle endurance
• The ability to move a sub maximal amount of weight a certain amount of times
• How many times can a person bench press 95 lbs before failure?
• How many times can a person squat 95 lbs before failure?
Cardio endurance
• Step Test:– Step that is 12 inches high– UP UP DOWN DOWN repeat – 24 steps per min for a total of three mins– Measure your heart rate upon completion
• 85-95 BPM = excellent• 96-105 BPM = good• 106-125 BPM = fair• 125+ = needs work
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