CHAPTER 1

•   Physical fitness the ability of our body systems to work together efficiently to allow us to be healthy and perform activities of daily living.
• SKILL-RELATED FITNESS

  SPEED

  BALANCE

  AGILITY

  COORDINATION

  REACTION TIME

  POWER
• HEALTH-RELATED FITNESS

  * MUSCULAR STRENGTH

  * CARDIOVASCULAR ENDURANCE

  * FLEXIBILITY

  * MUSCULAR ENDURANCE

  * BODY COMPOSITION
• Cardiovascular endurance is the body’s ability to deliver oxygen to muscles while they are working.

  Cardiovascular endurance occurs after the first 1.5 minutes of exercise or activity.

  The American Heart Association suggests five to seven 30-minute sessions of cardiovascular exercise per week to increase heart strength and cardiovascular endurance.
• Muscular endurance refers to the ability of a given muscle to exert force, consistently and repetitively, over a period.
• Muscular strength is the ability of a muscle to exert full force in doing a certain exercise.
• MUSCULAR STRENGTH improve muscular fitness by exercising a specific muscle or muscle group against external resistance, including freeweights, weight machines, or your own body weight, according to the American Heart Association.
• FLEXIBILITY is the ability to move joints effectively through a complete range of motion.
• Flexibility training includes stretching exercises to lengthen the muscles and may include activities like yoga or Tai Chi.
• BODY COMPOSITION is the distribution of muscle and fat in the body.
• BODY COMPOSITION Pertains to the different aspects such as height, length and girths.
• It is the Relative percentage of body mass that is fat and fat free tissue.

  BODY COMPOSITION
• Speed is how you perform a movement within a short period of time.
• Speed refers to how quickly a person accelerate from a stationary position. 
• Power is the rate at which an individual’s ability to exert maximal force.
• Power is the ability to exert maximum muscular contraction instantly in an explosive burst of movement. 
• Power is the combination of Strength and speed
• AGILITY is the rapid movement of the whole body in accordance with velocity or direction in response to stimulus.
• AGILITY is relative to doing explosive power movements in a rapid succession in opposing directions.
• Balance is the maintenance of line of gravity within its base of support.
• Balance is the even distribution of weight which enables someone to remain steady.
• Two category of BALANCE

  1. STATIC
  2. DYNAMIC
• COORDINATION is when you perform tasks smoothly and accurately with the use of senses.
• COORDINATION requires combination of fine and gross motor skills that is fluid and can achieve the intended movement.
• REACTION TIME is the time elapsed between stimulation and the beginning of the reaction to it.
• REACTION TIME

  Affected by the factors: attention/attentive, cognition/cognitive and motor functions.

  Stimulus-Response
• FITNESS PRINCIPLES

  1.FITT Principle

  2.Principle of Specificity

  3.Principle of Progressive Overload

  4.Principle of Reversibility

  5.Principle of Individualization

  6.Principle of Variety

  7.Principle of Rest and Recovery

  8.Principle of Recuperation
• FITNESS PRINCIPLES

  FITT STANDS FOR

  •FREQUENCY

  •INTENSITY

  •TIME

  •TYPE OF EXERCISE
• •PROGRESSIVE OVERLOAD

  • placing increasing amounts of stress on the body causes
• •SPECIFICITY

  • To develop a particular fitness or skill component, you must perform exercises specifically designed for that activity
• •REVERSIBILITY

  • Just as the body can make adaptations when given an overload, it can also lose its capabilities when it is not used.
• •Individual Differences

  • People respond to training at different rates, so a program that works for one person may not right for another person.
• •RECUPERATION

  • Training can’t be rushed. The body requires time for the improvement of physiological mechanisms.
• ENERGY SYSTEMS

  1.Immediate ES – short duration but high intensity movements

  2.Non-Oxidative ES – last longer than EES and used for moderate intensity movements

  3.Oxidative ES – unlimited (nutrients) and used for low intensity movements
•   The transtheoretical model posits that health behavior change involves progress through six stages of change:

  1. pre-contemplation
  2. contemplation
  3. preparation
  4. action
  5. maintenance
  6. termination/relapse
• Identify what stage is being describe

  Do not intend to take action in the foreseeable future.

  PRE-CONTEMPLATION
• Identify what stage is being describe

  Unaware that their behavior is problematic/produces negative consequences.

  PRE-CONTEMPLATION
• Underestimate the pros of changing behavior and place too much emphasis on the cons of behavior.

  PRE-CONTEMPLATION
• Down and Defensive

  PRE-CONTEMPLATION
• Getting ready – intention to engage in the behavior; 2 years

  CONTEMPLATION