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Definition and MeaningFitness incorporates physical & mental health as well as emotional satisfaction & self-awareness.

Physical fitness is to the human body what fine tuning is to an engine. It enables us to perform up to our potential. Fitness can be described as a condition that helps us look, feel and do our best. More specifically, it is: ".

Physical fitness involves the performance of the heart and lungs, and the muscles of the body.

And, since what we do with our bodies also affects what we can do with our minds, fitness influences to some degree qualities such as mental alertness and emotional stability.

WHAT IS PHYSICAL FITNESS?Physical Fitness: It is the ability to carry out daily routine physical activity without being unduly tired and have ample energy

to face emergency tasks as and when arise.Visit following sites for more information

PHYSICAL FITNESSThe ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure-time activities and meeting emergency demands.

It is the ability to endure, to bear up, to withstand stress, to carry on in circumstances where an unfit person could not continue, and is a major basis for good health and well-being."

What happens to heart, lungs and the whole body when we exercise?

Physical fitness involves the performance of the heart and lungs, and the muscles of the body.

What happen to our heart when we exercise?https://www.youtube.com/watch?v=O8ttt3M8qZM

HEARTIS MADE UP OF cardiovascular muscles that get strong through exercise.

Resting heart rateRestingpulse should be measured first thing in the morning with your fingers and a stopwatch. Put your middle and index finger to either your radial artery on your wrist or your carotid artery in your neck. Once you find your pulse, count how many beats occur in 20 seconds, and multiply this number by 3.

A normal resting heart rate for adults ranges from 60 to 100 beats a minute

Generally, a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness. For example, a well-trained athlete might have a normal resting heart rate closer to 40 beats a minute.

Grade 9200- fastest heartbeat-16_______204 personal maximal heart rate

Maam maricel

200- fastest heartbeat-34 age of maam maricel_______166 personal maximal heart rate

Training heart rateThe easiest way to do this is a simple paper-and-pencil calculation.

Subtract your age from 220. The result is an age-predicted maximum beats per minute.

example220 fastest heartbeat for a person per minute.To determine the personal maximum heart rate.Subtract your age from 220

Training heart rate

personal maximal heart rate

200- fastest heartbeat-16_______204 personal maximal heart rate Training heart rate Grade 9Multiply 204by 60% for low heart rate204x.06= 122.40 low training heart rate

204x80%= 163.20 high Training heart rate

Maam maricel200- fastest heartbeat-34 age of maam maricel_______166 personal maximal heart rate

166 x 60% = 99.6 low training heart rate

166 x 80% = 132.80 high training heart rate

Components of Physical Fitness:Cardio-respiratory EnduranceMuscular EnduranceStrengthSpeedPowerAgilityFlexibility

Cardio Respiratory-EnduranceStrengthMuscular-EnduranceSpeedFlexibilityAgilityPower

Cardio Respiratory-Endurance

Cardiorespiratory endurance is the ability of the heart and lungs to absorb, transport, and utilizeoxygenover an extended period of physical exertion. As one of the four primary components ofphysical fitness, it is an important measure of the overall health and fitness. Age, genetics, and physical conditioning all play a role in an individual's cardiorespiratory endurance.

Cardio-respiratory Endurance The ability to do moderately strenuous activity over a period of time.

It reflects how well your heart and lungs work together to supply oxygen to your body during exertion and exercise. Also Known as aerobic fitness.

https://www.youtube.com/watch?v=Ovk5qEQ9vmwWhat happens to lungs When we exercise?

Muscular Endurance: This is the quality that enables a person to sustain localized muscle group activities for the extended period of time.

Strength : Strength is the amount of muscular force one is capable of exerting in a single muscular contraction.

Speed: speed is the ability to make rapid movement of the same type in the shortest possible time.

Power: It is the quality of a muscle to contract forcefully in the quickest possible time.

Agility :It is the ability of the human body to change direction quickly and effectively

Flexibility :It is the ability of a muscle to perform movement with large amplitude.

What is Health?What Is Physical Fitness?

Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

The definition of physical fitness might vary by individual but most experts agree that there are five basic components of physical fitness which involve your heart, lungs, strength, endurance, and agility or flexibility.

GRADE 9

The muscles

Weight trainingObjectivesSTRENGTH POWERENDURANCE

WHAT MUSCLES DOES ONE WANT TO BUILD?

Exercise for the Deltoid

EXERCISE WITHOUT APPARATUSPUSH-UPIt measures the strength of upper armLower armhands

EXERCISE WITHOUT APPARATUSV-sitIt measures the abdominal muscles

Endurance of waist

EXERCISE WITHOUT APPARATUSRun & JumpIt measures the strength of thighs , Legsfeet

EXERCISE WITHOUT APPARATUSBox and KickIt measures the power of arms and hands

EXERCISE WITHOUT APPARATUS50-m runspeed

EXERCISE WITHOUT APPARATUSChanging directions while running at different speedsIt measures agility- to move quickly and change directions

EXERCISE WITHOUT APPARATUSLong distance runIt strengthens cardiovascular and other muscles.

RESULTS OF WRONG TRAININGNo benefits at allTraining without an appropriate program of activities does not help the individual realizes ones objective.When the intensity is too much, too long, to contrast, training gives unsatisfactory result.Strong components become weakAnd the person becomes prone to ailments.

TRAINING IN MEN AND WOMENMEN reach higher levels of physical fitness than womenMen are more muscular, stronger and powerfulHave better enduranceCan lift heavier weigths

AGE IS NOT A HINDRANCE TO TRAININGThere are people aged 50 who feel they are only 30Or there are people who aged 30 who feel they are 50 years old.Or mam maricel is 34 years old but she feels she's 24 (hahahahah!)They are 20 year old player defeated by 50 year old.

When a person trains well even in old age, he / she will be able to beat younger athletes who lack appropriate training.Even if a person is younger and has no appropriate training, he or she cannot attain good level of physical fitness

EXERCISE WITHOUT APPARATUSForward bendBack reachLeg splitIt improves flexibility of trunkArmslegs.

Flexibility - the ability of a muscle to perform movement with large amplitude.

https://www.youtube.com/watch?v=t4USE34CoGQ

GAMES THAT DEVELOP PHYSICAL FITNESSBarbell: clean and jerkGymnasticsBasketballVolleyballSoccerSoftballDiscus throwShot putJavelin throwJumping eventsDashes:50m runSepak takrawTable tennis BadmintonLawn tennisswimming

Barbell: clean and jerkStrength of arms, hands and trunk

GymnasticsBasketballVolleyballSoccerSoftballbaseballIt strengthen the abdominal musclesEndurance of the trunkStrength of feet kness and thighs

THROWING EVENTSDiscus throwShot put Javelin throwJUMPING EVENTSLong jumpHigh jumpTriple jump

It strengthen the abdominal musclesEndurance of the trunkStrength of feet kness and thighs

Throwing events

Dashes; 50-m run100-m run200-m run400-m run

speed

SoccerBasketballSepak takrawLawn tennisTable tennisbadmintonagility

SwimmingDistance run

endurance

Misconceptions regarding developing of physical fitness1. taking a bath after physical activities is bad.Bathing should not exceed one minute.

Misconceptions regarding developing of physical fitness

2. avoid drinking cold water during and after training.

3. weight lifting could hinder growth.

4. menstruation is a problem for women in training.