F.H.S. Freshmen P.E. Fitness Unit #1:

Fitness Basics

Rev:8-02 SJH

Fitness Benefits (Why Exercise?)

Reduces the risk of: • Heart disease• Cancer• Diabetes• Depression• Back Pain• Obesity• Strokes• High Stress Levels• Dying Prematurely

Provides the following Benefits:• Builds Strength• Gives You More Energy• Tones and Firms Muscles• Improves The Quality of Sleep• Helps in Weight Loss and

Weight Management• Promotes Psychological Well-

Being• Slows the Aging Process• Improves Mood• Stimulates and Improves

Concentration• And Many, Many More…….

Basic Definitions

• Fitness: Good health or physical condition, especially as the result of exercise and proper nutrition

• Exercise: A planned period of physical activity

• Physical Fitness: The ability of your body to respond to physical effort

Types of Fitness

• Health-Related Fitness Components

• Skill-Related Fitness Components

Health-Related Fitness Components

• Muscular Strength

• Muscular Endurance

• Flexibility

• Body Composition

• Cardiovascular Endurance

Muscular Strength

• The ability to apply force against a resistance.

• Measured by performing a one rep max

• What sports require muscular strength?

Muscular Endurance

• The ability to repeat muscular contractions

• Give some examples of exercises requiring muscular endurance

• In which sports is muscular endurance particularly important?

Flexibility

The ability to move the body through a full range of motion without strain

Name some activities that require good flexibility

Body Composition

Body fat in proportion to lean body mass (muscle, tissues, etc.)

Lean body mass is the weight of the body without body fat

Cardiovascular Endurance

• The ability of the heart, lungs, and circulatory system to work together

• This component is generally considered the most important fitness component

• When might you need good cardiovascular endurance?

Skill-Related Components• Agility: The ability to quickly and easily

change body position and direction

• Balance: The ability to maintain your center of gravity

• Coordination: The ability to move the body gracefully during movement

Skill-Related Components

• Power: The ability to produce maximum force in the shortest time

• Speed: The ability to quickly move the body from one point to another

• Reaction Time: The time required to respond to an action or an event

Fitness Principles

Specificity: Exercise specific to the part of the body that you want to develop

Overload: Stressing the body beyond what it is used to

Progression: A change in the workload that is needed as your fitness level improves (to keep challenging yourself)

Overload can be increased by using the FIT Formula

• Frequency: The number of training sessions (how often?)

• Intensity: the level of work (how hard?)

• Time: the amount of time spent per training session (how long?)