2. COMPONENTS OF PHYSICAL FITNESS

3. Teacher Tips: (Do not show as slide) Resource: Refer to the National Teacher Guide Grade 10

4. The definition of Physical Fitness The maintenance of good health and the preparation of the body to meet the demands placed on it. Means that we must: Eat healthy foods Exercise NO YES

5. There are 5 basic components of Physical Fitness: Muscular strength Muscular endurance Flexibility Cardio-Vascular endurance Body Mass Index (BMI)

6. MUSCULAR STRENGTH The ability to apply force against resistance (resistance training) e.g.: running with a parachute or tyre attached to a cord and tied around your waist, cycling on a stationary bike at a high intensity with high resistance, weight training. Strength exercises are included in a training programme to build and maintain muscular strength. Low repetitions on a high intensity.

7. MUSCULAR ENDURANCE The ability to work a muscle repeatedly over a period of time, e.g.: lifting weights, high repetitions on a low intensity. The ability to apply strength and maintain it. Muscular strength and muscular endurance is needed in many sporting activities and many day to day activities. E.g.: extra-mural activities, lifting and carrying your school bag around.

8. FLEXIBILITY The ability to move a muscle and/or joint freely through its maximum range of motion, e.g. yoga and stretching programmes. Flexibility allows for greater movement and helps prevent muscle and joint injuries. Flexibility is specific to each joint and muscle – flexibility of the ankle does not mean that your hip will be flexible. Stretching exercises are done at the beginning and at the end of an exercise session. Remember that the main purpose of stretching before excessive is to release the tension in the muscles and prepare the body for the more strenuous part of the training programme.

9. Cardio-Vascular Endurance The ability to exercise at low /medium intensity for long periods of time This is considered as the most essential component of physical fitness. Efficient functioning of the heart, lungs and blood vessels increases their capacity to deliver oxygen and nutrients to all the cells of the body and remove waste (lactic acid). A physically fit heart beats slower and pumps more blood per beat at rest, than an unfit heart. A physically fit persons heart adjusts to physical demands and returns to normal more quickly than the heart of an unfit person. Monitoring your heart rate closely can help you determine whether you are becoming fitter. On average a normal resting heart rate is 72 beats per minute. What is yours???

10. Examples

11. Body Mass Index Refers to the body fat percentage in relation to lean body tissue. Muscle to fat ratio. Body fat is classified into essential body fat and excess body fat. Essential refers to the percentage necessary to maintain health and reproductive function. It is possible to maintain a satisfactory lean: fat ratio throughout life with attention to diet and exercise. Your personal BMI can be taken using your height and your weight to give you a general idea of were you fit in. Weight (your weight in kilograms divided by height x height) ______ 2 Height For example:A 25 year old woman weighs 60kg and her height is 1,47m. 60kg _____ 2 1,47m =a BMI of 19,8 Now write your own BMI in this space:…………………………….. – underweight, normal or overweight. Weight (your weight in kilograms divided by height x height) ………../2 Height For example:A 25 year old woman weighs 60kg and her height is 1,47m. 60kg ……………./2 1,47m =a BMI of 19,8 Now write your own BMI in this space:……………………………..

12. overweight Fat versus muscle

13. Fitness Programme When planning or beginning an exercise programme you should include/consider the following: v Warm up v Flexibility v Muscle Strength v Muscular Endurance v Cardio-respiratory endurance v Cool Down/ relaxation

14. IMPROVING CARDIAC OUTPUT The heart is a muscle and can be trained to become stronger. Should a programme of aerobic activity be followed over a period of weeks, the resting heart rate will drop.i.e. your heart beat will slow down. This is a sure sign that you are becoming fitter. 1. Exercise 3-5 times per week. (Aerobic activity at least twice a week) 2. Exercise at 60% to 85% of your maximum heart rate. 3. There should be at least 20 – 30 minutes of aerobic type activity.