PHYSICAL FITNESS PERSONAL FITNESS

PHYSICAL ACTIVITY It is recommended that you should be physically active at least 60 minutes every day or most days of the week. You do not have to be an athlete to be physically fit. You can achieve health benefits by performing every day activities such as playing outside, helping with chores around the house/yard, or taking the stairs instead of the elevator.

FIVE COMPONENTS OF FITNESS Cardio-respiratory endurance Muscular strength Muscular endurance Flexibility Body composition  Agility (skill related component of fitness tested as part of Presidential Fitness Test)

CARDIO-RESPIRATORY ENDURANCE The ability to do activities using large muscle groups for a long period of time (> 20 min) Developed by repeated movements that overload the heart and lungs.

MUSCULAR ENDURANCE The ability to use a muscle for an extended period of time without fatigue Developed by pushing/pulling light resistance for an extended period of time or repetition of a motion (>20 times)

MUSCULAR STRENGTH Maximum effort applied by a muscle against resistance Developed by lifting heavy weights a few times (<10-15 times)

FLEXIBILITY The ability to move a joint through a full range of motion Developed by stretching slowly and holding at least 20 seconds

BODY COMPOSITION The percentage of fat to lean body tissue (muscles & bones) Too much/too little body fat can lead to health problems Aerobic activities burn fat Weight training builds muscle

AGILITY The ability to change direction quickly without losing your balance Considered a skill related component of fitness Development of agility has no health benefits

WHY FITNESS TEST? To give you information about your current level of physical fitness

BASICS OF CONDITIONING FITT Principle: F requency = How often I exercise I ntensity = How hard I work T ime = How long I exercise T ype = What form of exercise I perform