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Physical Fitness: Physical Fitness Refers To The Ability of Your Body

Physical fitness refers to the body's ability for its systems to work efficiently to allow daily activities with least effort. It allows schoolwork, home responsibilities, and leisure activities. Exercise is planned movement to improve or maintain fitness, a subset of physical activity which is any body movement using energy. Exercise programs should progressively increase challenges over time to continue improving strength and endurance as muscles adapt. Common physical fitness assessments include pushups, jumping jacks, supermans, crunches, and body squats which target major muscle groups and cardiovascular health.

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82 views

Physical Fitness: Physical Fitness Refers To The Ability of Your Body

Physical fitness refers to the body's ability for its systems to work efficiently to allow daily activities with least effort. It allows schoolwork, home responsibilities, and leisure activities. Exercise is planned movement to improve or maintain fitness, a subset of physical activity which is any body movement using energy. Exercise programs should progressively increase challenges over time to continue improving strength and endurance as muscles adapt. Common physical fitness assessments include pushups, jumping jacks, supermans, crunches, and body squats which target major muscle groups and cardiovascular health.

Uploaded by

SrynnE
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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PHYSICAL FITNESS

Physical fitness refers to the ability of your body


systems to work together efficiently to allow you to
be healthy and perform activities of daily living.
Being efficient means doing daily activities with the
least effort possible. A fit person is able to perform
schoolwork, meet home responsibilities, and still
have enough energy to enjoy sport and other
leisure activities.
https://us.humankinetics.com/blogs/excerpt/what-is-physical-fitness
Physical activity
is movement that is carried out by the skeletal
muscles that requires energy. In other words,
any movement one does is actually physical
activity.
Exercise
is planned, structured, repetitive and intentional
movement intended to improve or maintain
physical fitness. Exercise is a subcategory of
physical activity.
Regression and Progression

An exercise regression is simply an approach to


decrease the demand of an exercise or movement.
Conversely, a progression does the opposite by
increasing the demand incrementally through minor
changes.
Cont….

Exercise progression is necessary in any exercise


program to improve strength and endurance.
Muscles must be challenged continuously in order to
develop. Muscle will adapt over time to a given load,
becoming more efficient. If your body is challenged
beyond what it is used to doing it will respond by
increasing strength and endurance. For continued
benefits from exercising, challenges need to be
increased. While regression helps the individual to
build confidence.
PHYSICAL FITNESS ASSESSMENT
Push up start out suspended over the ground, supporting yourself on your palms and
tiptoes with your elbows locked. Your hands should be apart, slightly wider than shoulder-
width, and turned out 45 degrees; your chin should be tucked in. Bend your elbows to
lower your body in a smooth, controlled motion, until your chest almost touches the floor,
then raise your body back up, pushing your palms down into the floor. The target muscle of
this exercise are the pectoralis muscle, deltoids muscle and core muscle.
Jumping Jacks - Begin with your feet apart at the width of your shoulders, arms by your
sides. Jump up off the ground, spreading your legs as you simultaneously lift your arms
over your head from the sides; allow your open palms to almost touch each other, then
jump again, this time bringing your feet back to their original position and bringing your
arms back down to your sides. You can make jumping jacks even more challenging by
wearing wrist and ankle weights, increasing the length of your jumping jack session, and
increasing the intensity or speed. Make sure you still keep proper form. This exercise
targets all muscle group including the cardiovascular health.
Supermans - lay face down on a mat or flat surface, with arms outstretched
then keep your hands and arms straight throughout the exercise next is raise
your hand and legs 4-5 inches off the ground and hold for 3-5 seconds, then
return to starting position.
Begin by lying on your back with your lower back flat on the ground and your
feet on the floor or draped over a bench. Don't clasp your hands behind your
head and don't tuck your chin in; rather, you should place your fingertips just
in back of your ears, and gaze at the ceiling while performing the exercise.
Contract your abdominal muscles -- exhaling at the same time -- and raise
your shoulders off the ground, rising up as high as you can without your lower
back coming up from the ground. Then lower your shoulders back down while
inhaling. Core muscles are the target muscle of this exercise.
In performing the body squats the first thing to do is to set your feet shoulder-width apart,
toes slightly turned out. Pull in your lower abs, and keep your eyes forward, then slowly
bend at the knees and drop your hips to lower your body, keep your heels flat on the
floor. And lastly, at the bottom of the exercise pause for a moment and strongly push
back up to the starting position, mirroring the descent.

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