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?)