PE

• Physical fitness

  The ability of the body's systems to function efficiently and effectively
• Individuals who are physically fit


  • Have the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies
• Skill-related components of physical fitness

  • Agility
  • Balance
  • Reaction time
  • Coordination
  • Speed
  • Power
• Health-related components of physical fitness

  • Body Composition
  • Cardiovascular Endurance
  • Muscular Endurance
  • Muscular Strength
  • Flexibility
• Cardiorespiratory fitness


  Can be improved and maintained with a well-planned exercise program
• Cardiorespiratory fitness improvement


  Engaging in physical activity of the appropriate intensity, duration, frequency, and type
• Strength training program


  Emphasizes a low number of repetitions with heavy resistance
• Endurance training program


  Involves performing a high number of repetitions with a low resistance
• Flexibility training

  Can use ballistic and static stretching techniques
• Power


  The rate at which work is completed, a measurement of how much energy is created per second, the size of the force applied, and the velocity at which it is applied
• Balance training


  Can aid in the prevention of falls and the maintenance of independence in older adults, helps stabilize core muscles
• Specificity


  To do a certain kind of exercise that will enhance specific body parts
• Progression


  The training program gradually increases as adapting the certain kinds of load
• Regression


  An exercise regression is simply an approach to decrease the demand for exercise or movement
• Overload


  To increase strength and endurance, you need to add new resistance or time/intensity to your efforts
• Adaptation


  Over time the body becomes accustomed to exercising at a given level, resulting in improved efficiency, less effort, and less muscle breakdown
• Recovery


  The body cannot repair itself without rest and time to recover
• Reversibility


  When an individual should stop working out, it loses the effects of the training beforehand, but detraining principles effects can be reversed when training is resumed
• Individuality


  No two persons are the same and their rate of adaptation to the same workload differs
• FITT


  • Frequency
  • Intensity
  • Time
  • Type
• Frequency


  Refers to the number of exercise sessions per week
• Intensity


  The degree of effort or exertion put forth by the individual during exercise
• Time


  The duration or the length of the activity
• Type


  The mode of exercise being performed
• Body composition assessment


  Can be used to identify risks, personalize your exercise program, or assess how well your current exercise and nutrition program is working
• Body Mass Index (BMI)


  A figure derived from a person's weight and height, a fairly reliable indicator of body fatness
• BMI categories in adults

  • Below 18.5 - Underweight
  • 18.5 - 22.9 - Normal range
  • 23 - 24.9 - At risk
  • 25 - 29.9 - Obese I
  • above 30 - Obese II
• Waist circumference measurement


  Provides information about the increased risk of obesity-related illness due to the location of excess fat
• Waist to hip ratio


  Provides information about the increased risk of obesity-related illness due to the location of excess fat

  
• Skinfold body fat measurement


  Provides direct estimates of subcutaneous fat
• Fitness assessment


  A test or measurement that is completed in order to obtain fitness or health information, can be biometric or assess current fitness levels
• Components of fitness assessed in a fitness assessment

  • Cardiorespiratory endurance
  • Muscular strength
  • Muscular endurance
  • Flexibility
  • Body composition
  • Balance
  • Stability
  • Mobility
  • Power
  • Agility
• Importance of fitness assessments


  Identify weaknesses and strengths, monitor progress, serve as a baseline measurement, plan an exercise program, address mobility, stability, strength, endurance, or balance results that may increase the risk of injury
• Step test


  Used to assess an individual's aerobic fitness, participants stepped up and down on an aerobics-style step for 3 minutes to increase heart rate and assess the heart's recovery rate
• Push-up test


  Used to test the endurance of the upper body, primarily the upper arm, chest, and shoulders
• Sit and reach test


  The most common way to measure lower back and hamstring flexibility, helps determine a person's risk for future pain and injury
• Other common fitness exercises to assess cardiorespiratory endurance, muscle endurance and flexibility

  • Jumping jacks
  • Cross jack
  • Lunge
  • Lunge squat
  • Back stretch
  • Plank
  • Abdominal crunch
• LUNGE


  1. Stand tall, take a big step forward with right leg and lower body until right thigh is parallel to floor

  2. Right shin is vertical (don't let knee go past right toe)

  3. Press into right heel to drive back up to starting position

  4. Repeat on other side

  5. Continue to alternate legs
• LUNGE SQUAT


  1. Keep your hands across your chest

  2. Stretch one leg behind your body to a 45-degree angle

  3. And come back to standing posture

  4. Continue to alternate
• BACK STRETCH


  1. Sit on your heels

  2. Lie down to make your belly cling to your thigh

  3. Push the shoulders down and stretch your arms to the front