CS Pe 11

CS PE 11
Physical Fitness – is a lifetime pursuit (ACSM, 1992).

- the ability to handle the task performed in every day life with enough energy in
reserve to enjoy leisure pursuits and deal with emergencies (Safrit 1995)
- the capacity of the heart, blood vessels, lungs, and muscles to function at
optimum efficiency (Pate 1983)
- a state of well-being that allows people to perform daily activities with vigor,
reduce risk of health problems, and participate in a variety of physical activities
(Dotson 1988)
The highest quality of life includes intellectual, social, spiritual and physical components.
Component of Fitness – a unique physical characteristic or ability that is related in a significant way
to the capacity for movement.
Divisions to Classify Fitness
Motor Fitness – generally has been including some physical activities that relate primarily to athletic
performance.
- also referred to as skill-related physical fitness or sport fitness
- most important to sport performance and easiest to measure
1. Coordination – the ability to use the body parts with the senses to perform motor tasks
smoothly and accurately. Examples: juggling, hitting, batting, kicking
2. Balance – maintenance of equilibrium while stationary or while moving.
Examples: water skiing, performing on balance beam
3. Agility – the ability to rapidly and accurately change direction of the movement of the entire
body. Examples: skiing, boxing, badminton
4. Power – ability to transfer energy into force at fast rate. Examples: throwing, putting the shot
5. Speed – the ability to perform a movement in a short period of time. Examples: running
6. Reaction Time – is the time that elapses between the stimulation and the beginning of a
reaction to that stimulation. Examples: driving a racing car, sprint
Health-related Physical Fitness – focusing only on the aspects of fitness that relate to day-to-day
function and health maintenance.
1. Cardio-respiratory Fitness – sometimes referred to as cardiovascular endurance and

aerobic fitness
- a person who possesses this type of fitness can persist in
physical exercise for long periods of time without undue
fatigue
Aerobic Capacity – best indicator of cardiovascular fitness and aerobic physical
activities
Requires:
1. Fit heart and muscle
2. Fit vascular system
3. Fit respiratory system and blood
4. Fit muscle tissue capable of using oxygen
2. Muscular Strength – measured by the amount of force you can produce with a single
maximum effort
3. Muscular Endurance – the capacity of the skeletal muscle ore group of muscles to continue
contracting over a long period of time
4. Body Composition – refers to the relative percentage of muscle, fat, bone, and other tissues
of which the body is composed
Essential Fat – minimal amount of body fat that is necessary for temperature
regulation, shock absorption, and regulation of essential body
Non-essential Fat – accumulates when you take more calories than you expend
5. Flexibility – the movement of the joint through its full range of motion
Major Systems of the Human Body
1. Cardiovascular System – distributes oxygen and nutrients to cells

2. Digestive System – performs physical and chemical breakdown of foods
3. Endocrine System – regulates body activities through hormones
4. Integumentary System – helps regulate body temperature, protects the body, produce Vit D
5. Lymphatic and Immune System – helps protect against disease through production of
antibodies
6. Muscular System – refers to skeletal muscle tissue; powers movement of the body, stabilizes
positions, and generates heat
7. Nervous System – regulates body activities through action potentials by detecting changes in
the internal and external environment
8. Reproductive System – produces gametes, which can unite to form a new organism, and
hormones that regulate metabolism
9. Respiratory System – supplies oxygen and eliminates carbon dioxide
10. Skeletal System – supports and protects the body , assists in body movements
11. Urinary System – regulates the volume and chemical composition of blood, eliminates wastes
The Skeletal System – performs many functions

1.Levers/ Leverage
Levers – simple machine that magnifies force or speed of movement, long bones of the
body
Axes- joints where the bones meet
2. Support – maintains the upright portion
3. Other functions (not related to human movements) – protection, storage and blood cell
formation (hematopoiesis)
TYPES OF BONES
1. Spongy bone – high- porosity bone, high energy absorber.
2. Compact bones – dense, offers strength and stiffness
3. Long bones – longer than they are wide
4. Flat bones – ribs, ilium, sternum, & scapula; protect internal structures
5. Irregular bones – skull, pelvis, vertebrae; specialize shape and function including:
supporting weight, dissipating loads
6. Sesamoid bones - short bone embedded within the tendon or joint; to alter the angle of
insertion of the muscle
The Muscular System - 40% of the human body weight

1. Involuntary – smooth muscles are found in the walls of the hallow organs and tubes of the
body (blood vessels, intestines)
2. Voluntary – striated muscles of the body are attached mostly to the bones to move
the skeleton.
Functions of Muscle
Three functions
1. Produce Movement – the resulting movements are necessary for locomotion.
2. Maintain Posture –
3. Stabilize Joints
Muscle Actions
1. Isometric Muscle Action – muscle tension is generated against a resistance to maintain
position
2. Concentric muscle action – if a muscle generates tension activity with visible shortening
in the length of the muscle
3. Positive - the limb movement produced in a concentric muscle
4. Eccentric Muscle Action – a muscle is subjected to an external torque that is greater than
internal torque
Strength is defined as the maximum amount of force produced by a muscle
Factors that Influence Fitness

1. Genetic Predisposition
2. Training Specificity
3. Intensity
4. Rest
5. Volume
Body Mass Index

1. Divide your weight in pounds by 2.2
2. Multiply your height in inches by .0254
3. Square your height in meters
4. Divide the value you obtain in step 3 in to the value you obtain in step 1
5. Use a rating scale to obtain a descriptive rating for your BMI
Classification Men Women
High risk 27.8 27.3
Marginal 25.0-27.7 24.5-27.2
Good Fitness Zone 19.0-24.9 18.0-24.4
Low 17.9-18.9 15.0-17.9
One Mile Walk/Run – measure cardio-respiratory endurance

Modified Push-Up (Women) – measure upper body muscular strength
Push Up (men) – Measure upper body muscular strength and endurance
Curl-Up – measure abdominal strength and endurance
Sit and Reach (V-Sit) – measure flexibility of the hip, trunk, lower back and hamstring
Vertical Jump – measure leg power
Illinois Agility Test – measure agility
EXERCISE - a planned program designed to develop or maintain specific components of fitness

- important mechanism to promote health and prevent disease
Paths To Physical Fitness
1. Proper medical care – requires regular medical examination
2. Nutrition – right kind of food should be eaten in the right amounts
3. Dental Services – regular visits to the dentist, proper mastication
4. Exercise – proper selection of activities adapted to the age, condition in terms of time and
intensity
5. Satisfying Work – adapted to one’s interest and abilities
6. Health play recreation – requires play and recreation that has its by products, fun, enjoyable,
companionship
7. Rest and relaxation – adequate rest, sleep, relaxation
Basic Principles For Beginning A Fitness Program

1. Overload – the basis for improving physical fitness
2. Specificity – important law of exercise
3. Progression – overload should not be increased too slowly or too rapidly
4. Threshold of Training – minimum amount of exercise necessary to produce gain in fitness
Fitness Target zone – begins at threshold of training and stops at a point where the benefit of
the exercise become counterproductive
5. FIT
Frequency (how often) – exercise must be performed regularly to be effective
Intensity (how hard) – exercise must be hard enough to require more exertion than normal
Time (how long) – exercise must be done for a significant length of time to be effective
Sometimes another T is added to indicate that the Type of physical activity you perform is
important.
Warm-Up And Stretching

Warm-up exercises are essential to prepare the heart, lungs, and muscles to adequately
meet the demands placed on them during vigorous physical exercise
Three Types of warm-up Exercises
 Static stretching techniques – static stretching techniques
 General body warm up – increasing the body temperature and gradually stimulating the heart
 Specific neuromuscular warm-up – performed at a less intense level prior to the activity
Stretching Techiques
1. Passive Stretching – slow stretch
2. Passive Assisted Stretching – muscle is held at a given position, then stretched further
3. Ballistic Stretching – one which the performer uses bouncing, jerky motions to stretch
4. Proprioceptive Neuromuscular Facilitation (PNF) – stretching the triceps then in tensing
its opposite muscle

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CS PE 11

Physical Fitness – is a lifetime pursuit (ACSM, 1992).

Divisions to Classify Fitness

1. Cardio-respiratory Fitness – sometimes referred to as cardiovascular endurance and

Major Systems of the Human Body

1. Cardiovascular System – distributes oxygen and nutrients to cells

The Skeletal System – performs many functions

The Muscular System - 40% of the human body weight

Factors that Influence Fitness

Body Mass Index

One Mile Walk/Run – measure cardio-respiratory endurance

EXERCISE - a planned program designed to develop or maintain specific components of fitness

Basic Principles For Beginning A Fitness Program

Warm-Up And Stretching

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