Chapter 1

• Health - state of emotional, spiritual, physical, mental, and social.
• Agility

  • The ability to move quickly and easily, often in different directions (e.g., zig-zag running, playing sports like soccer or basketball).
• Balance

  • The ability to maintain control of the body's position, whether stationary or while moving (e.g., standing on one leg, gymnastic routines).
• Coordination

  • The ability to use different parts of the body together smoothly and efficiently (e.g., hand-eye coordination in tennis or baseball).
• Power

  • The ability to exert force quickly, combining strength and speed (e.g., sprinting, jumping, high-intensity sports like weightlifting or football).
• Reaction Time

  • The time it takes to respond to a stimulus (e.g., responding to a starting signal in a race or a ball coming toward you in a game).
• Speed

  • The ability to perform a movement or cover a distance in the shortest time possible (e.g., sprinting, fast swimming).
• Skill-Related Fitness Components:

  • Agility
  • Balance
  • Coordination
  • Power
  • Reaction Time
  • Speed
• Cardiovascular Endurance (or Aerobic Fitness)

  • The ability of the heart, lungs, and blood vessels to supply oxygen to muscles during prolonged physical activity (e.g., running, cycling, swimming).
• Muscular Strength

  • The maximum amount of force a muscle or group of muscles can exert in a single effort (e.g., lifting heavy weights).
• Muscular Endurance

  • The ability of a muscle to sustain repeated contractions or maintain a contraction over a period of time without tiring (e.g., performing push-ups, holding a plank).
• Flexibility

  • The range of motion around a joint (e.g., stretching, yoga).
• Body Composition

  • The ratio of fat to lean mass (muscles, bones, organs) in the body. Healthy body composition generally refers to a lower body fat percentage and a higher proportion of lean mass.
• Health-Related Fitness Components:

  • Cardiovascular Endurance (or Aerobic Fitness)
  • Muscular Strength
  • Muscular Endurance
  • Flexibility
  • Body Composition
• Health-related fitness refers to physical fitness components that improve overall health and well-being, such as endurance, strength, and flexibility.
• Skill-related fitness involves fitness components that enhance performance in sports and specific skills, like agility, speed, and coordination.
• Physical Fitness

  • a concition that allows the body to effectively cope with the demands of daily activities and still has the energy to enjoy other active leisure activities
• Exercise

  • a planned program physical activities usually designed to improve physical fitness with the purpose of increasing physical fitsness level
• 2 Components of Physical Fitness:

  1. Health Related Components
  2. Skill Related Components
• Agility - the ability to change direction quickly
• Balance -  the ability to remain stable even when moving.
• Coordination - the ability to use vision, touch and muscle sense.
• Power - the ability to release maximum strength.
• Reaction time -  the amount of time it takes to make a physical response once you see the need to take an action.
• Speed - the rate at which one covers distance in short period of time
• Cardiovascular Fitness

  • from the word cardio means heart, the ability to exercise at an elevated heart rate from designated time while supplying adequate oxygen to the body.
• Flexibility

  • the ability to move joint with ease through the normal range of motion and muscles to their fullest extent.
• Endurance - the ability to exercise without tiring in along period of time.
• Strength -  the ability to exert force against resistance in a short period of time.
• Body composition -  is a state in which body fat does not exceed 25 percent of the total body composition.
• General Classification of Exercise

  1. Aerobic Exercise
  2. Resistance Exercise
  3. Stretching Exercise
• Aerobic Exercise - involve large muscle groups (e.g., thighs) that perform rhythmic and continuous movement for a prolonged period of time in order to improve aerobic capacity.

  • Examples include swimming, biking, running, and dancing.
• Resistance Exercise - require the muscle to contract against an external load (e.g., barbell) in order to improve muscular strength, muscular endurance, and bone strength.

  • Examples include TRX (Total Resistance Exercise), Thera-Band, and resistance machines.
• Stretching Exercise - Stretching exercises increase the elasticity of muscles and tendons surrounding the joint in order to improve flexibility.

  • Examples include static stretching, ballistic stretching, and dynamic stretching.
• Principle of Exercise:

  1. Principle of overload
  2. Principle of progression
  3. Principle of specificity/individuality
  4. Principle of reversibility
  5. Principle of rest and recovery
• Physiology - is the study of how the human body works.
• Physiology refers to the study of how the body's systems and organs respond to physical activity, exercise, and movement.
• The principle of overload states that for a body to improve its fitness level, it must be exposed to a workload that is greater than what it is accustomed to.
• The principle of progression is closely related to the overload principle. It suggests that the intensity, duration, and frequency of exercise should be gradually increased over time to avoid plateaus and to continue making fitness improvements.
• The principle of specificity states that training should be tailored to the specific goals and needs of an individual.