The Five Components of Physical Fitness

Transcription

1 Boys 7/8 P.E HEALTH

2 Prayer

3 The Five Components of Physical Fitness Make sure you have paper and a pen or pencil. Please take notes and draw diagrams on what you learn about exercise. You will be planning a personal fitness program using this information.

4 What is the definition of physical fitness? Physical fitness means something different for everyone. There is no easy answer. What about someone who is confined to a wheel chair? Do you think physical fitness means the same thing to them as it does to you or a professional athlete? The point is, physical fitness vastly differs from person to person.

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6 "Physical fitness is training for LIFE. It's the body's ability to be able to withstand whatever life throws it's way! Sprinting, jumping, walking, playing with grandchildren...physical fitness is specific to the individual and therefore, training to improve and maintain it should be as well!" -Sarah E. Rippel, Baton Rouge, LA, USA Physical fitness is not a race, it's a pursuit. There is no finish line to look for, but a new starting line to cross everyday. The only real "goal" is to never finish. Physical fitness is human, being." -Tom Bravo, Jacksonville, FL, USA

7 An Effective Long-Term Exercise Program is a Balanced Exercise Program. You can look at the five components of physical fitness as a marker of true fitness. You are only as strong as your weakest link and if you are weak at any of the following five components you should work at them to be considered a balanced, physically fit person.

8 Five Components of Physical Fitness: 1. Cardiovascular Endurance 2. Muscular Strength 3. Muscular Endurance 4. Flexibility 5. Body Composition

9 Cardiovascular Endurance Aerobic physical activities that last longer than 90 seconds. synonymous with cardiopulmonary exercise or "Cardio To understand the terminology you should know, cardio = heart, vascular = related to blood vessels, and pulmonary = related to the lungs. Cardiovascular or cardiopulmonary endurance is your physical ability to maintain aerobic exercise for prolonged periods of time.

10 Why is Cardiovascular Endurance Important? Cardiovascular endurance is very important because the more cardiovascular fit you are, the healthier your lungs, heart and vascular system is. It gives you a more efficient heart, lungs and vascular system while at rest. This means less stress is put on your heart and lungs around the clock which enables you to avoid illness and live a long healthy life. Many argue that cardiovascular endurance is the most important of the 5 components to physical fitness.

11 Muscular Strength Muscular strength is the amount of force your muscle can exert against resistance for short duration, anaerobic (without oxygen) activities. Resistance includes external objects such as free weights or household objects as well as your own body weight. Physiologically, muscular strength is the ability of your body to supply muscle energy to your muscle fibers for short times, which range from 0 to around 15 seconds.

12 Why is Muscular Strength Important? The primary reason why muscular strength is important is your efficiency at Activities of Daily Living (ADLs). At the very least, to be physically fit for in the muscular strength department, you should demonstrate the basic muscular strength needed to efficiently your ADLs. You can consider activities such as push-ups, pull-ups and carrying heavy objects as ADLs. Poor muscular strength can also negatively effect aerobic fitness and muscular endurance.

13 Muscular Endurance Muscle endurance deals with sustained muscle contractions and other anaerobic activities lasting less than about 90 seconds. Muscular endurance is the bridge between muscular strength and cardiovascular endurance. In order to be cardiovascularly fit, you must demonstrate muscular endurance.

14 Why is Muscular Endurance Important? Muscle strength deals primarily with fast twitch muscle fibers. Muscular endurance deals with primarily slow twitch muscle fibers. Anaerobic exercises which last longer than around 15 seconds and less than 90 seconds strengthen your slow twitch muscle fibers.

15 Flexibility Flexibility is the range of motion possible for each of your joints or groups of joints. Why is Flexibility Important? To some degree, your flexibility determines how efficient your muscles are. Increased flexibility has also been associated with decreased risk of acute and chronic (overuse) injuries.

16 Body Composition Body composition is the percentage of your body's tissues which you exhibit. Body composition compares the amount of body fat you have with lean body mass which includes muscle, bone, water, and organs.

17 Why is Body Composition Important? You could say body composition depends on the other components of physical fitness. Having a poor body composition has many negative physical and psychological effects such as increased chance of diseases and depression. Improper exercise habits and choices can not only lead to being overweight and obesity, but decreased bone mass associated with osteopenia and osteoporosis. If you think you have a high body composition you can estimate your lean body mass as well as fat mass. From this data you can find out how much fat you should lose to accomplish your weight loss goals.

18 What are Sets and Reps and Why are they Important? When you perform a specific exercise you typically repeat a specific action a certain number of times or reps. Reps is short for repetitions. The number of repetitions you performed before you stop is a set. They are important because everything you do during a workout is organized into sets and repetitions.

19 There are 3 Phases of Each Concentric Repetition The concentric part of a rep is the muscle shortening phase. You can think of the concentric phase as the part of a lift when you lift the weight up against gravity. You usually exhale your breath as you complete the concentric phase. Eccentric The eccentric part of a rep is the muscle lengthening phase. You can think of the concentric phase as the part of a lift when you lower the weight with gravity. Most of the time you inhale your breath during the eccentric phase.

20 Isometric The isometric portion of a rep is when the muscle is neither shortening or lengthening but is under tension. You will hold your breath for a short isometric phase.

21 Which Exercise Factors Determine how Many Sets and Repetitions you Should Perform? Quality Should Always be More Important than Quantity for each Exercise Weight training is not a counting exercise. There is no magic number with regards to sets and reps. It is more important to perform a quality set of quality reps than 10, 15, 20, etc. reps. Failure is when you try with perfect form to complete another repetition but your muscles are completely gassed. If you pick a weight with which you try to complete 10 repetitions and can only complete 9.5 with perfect form you have succeeded by reaching failure.

22 Rest in Between Sets The amount of time you take to rest in between sets has a direct correlation to your ability to perform the next set. Weight training is an anaerobic exercise so full recovery in between sets is around a minute.

23 Assignment Develop a two-week (5 periods) personal physical fitness plan. Specify the proper warm-up and cool-down activities. Include principles of exercise for each of the five components of health-related physical fitness. Identify appropriate physical activities that can be performed if one s physical fitness program is disrupted by inclement weather or a minor injury. You will have one PE period in the computer lab for research after we finish our flag football unit.

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