pdhpe

• Physical fitness


  Encompasses a range of factors such as muscular endurance, muscular strength, flexibility, and body composition
• Movement efficiency


  The ability to perform tasks with greater ease, endurance, and effectiveness
• Physical fitness


  Contributes to movement efficiency
• Cardiorespiratory endurance


  • Relates the ability of your heart and lungs to supply oxygen to your muscles during physical activity
  • Important for exercises that involve sustained effort, like running or cycling
• Muscular strength


  • The amount of force your muscles can generate
  • Crucial for tasks that require lifting, pushing or pulling heavy objects
• Muscular endurance


  • The ability of your muscles to sustain repeated contractions over an extended period of time
  • The ability to keep going without muscle fatigue
  • Examples of sports that require high muscular endurance include long distance swimming, rowing, canoeing, cycling, tennis
• Flexibility


  • Relates to the range of motion in your joints and the ability of your muscles to stretch
  • Essential for activities like gymnastics or dance
• Body composition


  • Refers to the proportion of fat, muscle and other tissues in your body
  • Maintaining a healthy body composition is important for overall health and performance
• Health-related components of fitness

  • Cardiorespiratory endurance
  • Muscular strength
  • Muscular endurance
  • Flexibility
  • Body composition
• Power


  • The ability to exert maximum force in the shortest possible time
  • It combines strength and speed and is important in activities like shot put or volleyball
• Speed


  • The ability to move quickly from one point to another
  • Characterized by slow twitch and fast twitch muscle fibers
  • Important in running, swimming or cycling
• Agility


  • The ability to change direction quickly and efficiently
  • It involves coordination, balance and speed
  • Important in sports like soccer or basketball
• Coordination


  • The ability to synchronize movements of different body parts smoothly and efficiently
  • Important in activities like passing and catching in rugby, netball and basketball, and soccer which require high levels of eye-to-hand or eye-to-foot coordination
• Balance


  • The ability to maintain stability and control of your body's position
  • Can be static or dynamic
  • Static balance is when the body's equilibrium is held in a fixed or stationary position, e.g. a handstand or gymnastic
  • Dynamic balance is when the athlete can maintain their equilibrium while moving, e.g. running, riding a bike
• Reaction time


  • The ability to respond quickly to a stimulus, such as a starting gun or whistle
• Skill-related components of fitness

  • Power
  • Speed
  • Agility
  • Coordination
  • Balance
  • Reaction time
• Purpose of fitness testing

  To get an understanding of the individual's baseline fitness level, track progress and improvements, identify strengths and weaknesses, and motivate the individual
• FITT principle for aerobic training

  1. Frequency: 3-5 days per week

  2. Intensity: 60-85% of maximum heart rate

  3. Time: 30-60 minutes per session

  4. Type: Activities that elevate heart rate and involve continuous movement, such as jogging, cycling, swimming