L1: Physical Fitness

• Physical fitness 


  The ability of the individual to carry out daily tasks with vigor and alertness without undo fatigue.
• 2 Components of Physical Fitness:

  • Health Related Fitness
  • Skill Related Fitness
• Health Related Fitness

  Exercise activities that you do to try to improve your physical health and stay healthy.
• Skill Related Fitness


  Consists of fitness components that are important to succeed in skillful activities and athletic events and may not be as crucial to improve health.
• 4 Health Related Fitness Components:

  1. Body composition
  2. Cardiovascular endurance
  3. Flexibility
  4. Muscular Strength and Endurance
• 6 Skill Related Fitness Components:

  1. Power
  2. Reaction time
  3. Speed
  4. Agility
  5. Balance
  6. Coordination
• Body Mass Index (BMI)

  Formula: BMI = Weight (kg) / [Height (m)]²
• BMI Classifications:

  • Below 18.5 - Underweight
  • 18.6 - 24.9 - Normal
  • 25 - 29.9 - Overweight
  • Above 30.0 - Obese
• BODY COMPOSITION


  The body's relative amount of fat to fat-free mass
• FLEXIBILITY


  The ability of the joints to move through a full range of motion
• Weight


  The heaviness or lightness of a person
• Height


  The distance between the floor to the top of the head in standing position
• CARDIOVASCULAR ENDURANCE


  The ability of the heart, lungs, and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize that oxygen
• Endurance


  The ability of the muscle to do repeated work without fatigue
• STRENGTH


  The muscle's ability to generate force against physical objects
• SPEED


  The ability to move all or part of the body as quickly as possible
• POWER


  The ability to overcome resistance in the shortest period of time
• AGILITY


  The ability to accelerate, decelerate, stabilize, and quickly change directions with proper posture
• REACTION TIME


  The speed at which an athlete responds to an external stimulus
• COORDINATION


  The ability to select the right muscle at the right time with proper intensity to achieve proper action
• BALANCE


  The ability to maintain an upright position
• WARM-UP


  The activity will introduce several warm-up exercises to be performed prior to the physical activity
• STRETCHING EXERCISES


  1. Static stretching exercises

  2. Dynamic stretching exercises
• Examples of Static Stretching Exercises:

  • Neck Stretches

  • Arm Stretches

  • Trunk Stretches

  • Shoulder Curls

  • Toe Touch

  • Lunges

  • Squats
• Examples of Dynamic Stretching Exercises:

  • Cariocas

  • Jogging

  • Jumping Jacks

  • High Knees

  • Butt Kicks

  • Side Shuffles

  • Back Pedals