PHYSICAL FITNESS – ability of your body systems to work together efficiently;
allows you to be healthy
~ important aspects
1. Ability to perform one’s daily task w/out undue fatigue,
2. Enjoying leisure through some recreational activities,
3. Meeting Emergencies
LEISURE - amount of time left after all the daily routine acts are accomplished
MASCULAR STRENGTH – ability of muscle to exert maximal effort in brief
duration
CARDIOVASCULAR ENDURANCE – ability of lungs, heart, & blood vessels to
deliver adequate amount of oxygen to the cells; meet demands of long acts
FLEXIBILITY – ability of muscles & joints to go thru a full range of motion
BODY COMPOSITION – proportion of lean to fat body mass
MASCULAR ENDURANCE – maximum push & pull that can be exerted one time
by a muscle group
SPEED – ability to perform task & move fr one point to another in shorter
period of time
AGILITY – ability of individual to quickly shift or change direction of body form
one point to another
POWER – ability to perform one maximum effort in shortest period of time;
product of strength and speed
BALANCE – ability to stay equilibrium in relation to changes in body can be
( static / dynamic )
STATIC balance – demo in stationary position,
DYNAMIC balance – demo while body is moving
REACTION TIME – amount of time it takes to respond to a stimulus
COORDINATION – integration w/ hand &/or foot movement w/ input of the
senses
(factors affecting ur health)
SLEEP – critical fo proper hormone lvl, mental health, recovery, etc. 8hrs of
sleep
NUTRITION – what u put in ur mouth determines how successful u r
HYDRATION- water; helps eliminate waste & plays critical role in body
functions
PHYSICAL FITNESS TESTING – educ tool that helps students gain knowledge &
understanding on the benefits of physical acts
PERSONAL BARRIERS – w/ technology & convinces peoples lives become easier
& less active
(reasons 1. Insufficient time to exercise 2. Inconvenience of exercise 3. Lack of
self motivation 4. Non enjoyment of exercise 5. Boredom w/ exercise)
ENVIRONMENTAL BARRIERS – physical acts influence the environment we live
in. factors accessibility to walk path, cycling trails, recreational facilities,
social environment, & community. It’s possible to make a change thru
campaigns
(4 types of eating)
FUELING FOR PERFORMANCE – proper fuel for energy requirements; there
should be a balance of carbohydrates, protein, fats, minerals, vitamins, &
water that will provide the body what it needs for a effective and optimum
EMOTIONAL EATING – consuming large amounts of food in response to
emotions Eating as a coping mechanism is unhealthy
SOCIAL EATING – we indulge even if we’re not hungry for the sake of being
sociable & not to offend the host / group ; peer pressure is the reason one feel
compelled to consume more calories than planned; this can lead to obesity and
other health related problems
DISTRACTED EATING – ex: eating while watching TV ; many do not pay
attention to their meals this leads to eating more; this leads to overweight,
obesity, diabetes & hypertension
BADMINTON – racquet sports played either two opposing players (singles) or 2
opposing pairs (doubles) who takes position on opposite halves of court
divided by a net ( 1. Badminton develops physical agility 2. More reach leads
to better balance and flexibility 3. Badminton is good for ur heart)
SUMMATIVE
Use joints fully – FLEXIBILITY
Percentage of body weight that is fat compared to bone & muscle – BODY
COMPOSITION
Amt of force u can put forth w ur muscles – MASCULAR STRENGTH
Use muscles attached to the bones many times – MASCULAR ENDURANCE
Ability to exercise the entire body long period of time – CARDIOVASCULAR
ENDURANCE
Common barrier to physical act – LACK OF KNOWLEDGE
What’s Physical fitness – ABILITY OF BODY SYSTEM TO WORK TOGETHER
EFFICIENTLY
Advantage of physical act EXCEPT – CAUSES LACK OF SLEEP
common Barrier of physical act – ALL OF THE ABOVE
integrating physical act w/ other subj area is – ALL OF THE ABOVE
FITT PRINCIPLE – great way of monitoring ur exercise program
F – FREQUENCY, I – INTENSITY , T- TIME, T- TYPE
FREQUENCY - how often u exercise
INTENSITY – how hard u exercise
TIME – how long u exercise
TYPE – what kind of exercise do u do
CARDIORESPIRATORY TRAINING INTENSITY – cardiorespiratory system is
measured based on the heart rate
WEIGHT TRAINING INTENSITY – amount of weight a person can life once
ONE REPETITION MAXIMUM ( 1RM ) – determined by using “standard cross
reference table”
PROGRESSIVE OVERLOAD – training principle related to time
SUMMATIVE
F in FITT – FREQUENCY
Which FITT principle training should be relevant to sport that u play – TYPE
Training fr twice a week to 3x a week, which principle is affected – FREQUENCY
FITT principle how long the tennis player train – TIME
FITT principle how hard u train – INTENSITY
I in FITT – INTENSITY
First T in FITT – TIME
Second T in FITT – TYPE
Maximum exercise extension – VO2 MAX
Where the body must put thru greater stresses for a physical change to occur –
PROGRESSIVE OVERLOAD
F – cardiorespiratory system is not measured based on heart rate ( it is
measured)
F – frequency determine how hard ( intensity not frequency )
T – frequency is how often
T – type of training depends on the sport & system used
F – waiting training intensity is the percentage of one’s 1RM (weight training
intensity not waiting)
