Unit 1PERSONA

L FITNESS

1. Understand what Personal Fitness is.2. Recall the primary risk factors and know

which ones can and cannot be controlled3. Understand the components of Health and

Skill related Fitness

Objectives

1. Inactivity – the lack of Physical activity and exercise

2. Obesity – a condition characterized by excessive deposits of fat on the body

3. Fad Diets – diets that promote weight loss without sound nutritional practices

4. Trend – a prolonged interest in something5. Cholesterol – a waxy, fat like substance

found in animal tissue6. Body Image – the way one see’s themselves,

Physically

Terms

7. Cardiovascular fitness – The ability of the heart, blood vessels, and respiratory system to supply oxygen and nutrients to the muscles during exercise

8. Muscular Endurance – The ability to use muscles for a long period of time

9. Muscular Strength – the ability of muscles to exert a force one time

10. Flexibility – the range of possible movement at various joints

11. Body composition – the ratio of Fat to Muscle, bone, and other body tissues

Terms

12. Speed – the ability to cover a distance in a short time

13. Balance – the ability to keep an upright posture while either standing still or moving

14. Reaction Time – The amount of time needed to move once the senses signal the need to move

15. Coordination – the integration of eye, hand, and foot movements

16. Agility – The ability to change the position and control the movement of the whole body

17. Power – the ability to do strength performances at a rapid pace

Terms

Physical Fitness – the capacity of the whole body to operate at maximum efficiency; determined by the condition of the heart and circulatory, respiratory, and muscular systems, the degree of flexibility, and the percentage of body fat

Why do we call it Personal Fitness?Because its specific to each person, Mainly

You!

Overview

Exercise has become PopularGym memberships“Exercise Machines”Late Night infomercials

Being healthy has become popularFad Diets – Atkins, South Beach, “The Zone”

What else?

Trends and Fads

1. Inactivity2. Obesity3. High Blood Pressure4. High Cholesterol5. Stress and Tension6. Smoking7. Gender8. Heredity9. Age

Risk Factors

1. Improved Appearance2. Improved Body Image3. Improved Self Control4. More Enjoyment of Life5. Improved Health6. Increased Muscular Strength and Endurance7. Increased energy levels8. Improved Physical Performance9. Increased Success with School and Work10. Helps Cope with Stress11. Sleep Better12. Increased Life Expectancy

Benefits of Exercise

Five components

1. Cardiovascular Fitness Class Focus Aerobic 25-40 Min. 3-5 times a week for moderate 5-7 times a

week for active Examples: Running, jump rope, swimming,

spinning, biking, or dance

Health Related Fitness

2. Flexibility Helps operate at bodies maximum capacity 4-7 times a week at least, but should be done

before and after every workout

3. Muscular Strength Weight lifting 3-5 times per week

4. Muscular Endurance Push-ups and Pull-ups 3-5 times per week

Health Related Fitness (cont’d)

5. Body Composition Not an exercise or a workout, but a self

assessment Ideally you should be Between 15 and 25 %

body fat Depending on gender and height Skin Fold Caliper Under water weighing

Health Related Fitness (cont’d)

Six Components

1. Agility Shuttle Run Dot Drills 3-5 times per week

2. Balance Balance beam, Stand on one foot 3-5 times per week

Skill Related Fitness

3. Power Vertical Jump, Standing Long Jump Improve with Power Exercises like Power Cleans 3-5 times per week

4. Reaction time Yard stick test

5. Coordination Basketball – Figure 8’s

6. Speed 40 yard dash

Skill Related Fitness (cont’d)

Are You Ready?!?

Test 1 overview