1. Physical Fitness

2. What is the definition of Physical Fitness? What are the main components of Fitness? What do you do to improve your fitness? Why is Physical Fitness important? Skills related Fitness Benefits of Physical Fitness Factors affecting fitness How do you test your Physical Fitness Physical Activity Pyramid Sendentary Lifestyle 10 great reasons to get fit

3. Definition physical fitness is considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations. general fitness is a state of health and well- being. specific fitness is a task-oriented definition based on the ability to perform specific aspects of sports or occupations.

4. What are the main components of Fitness? Components of Fitness Flexibilitiy or Suppleness Body Composition Speed or Velocity Muscular Endurance Cardiovascular Endurance Muscular Strength

5. Specific Fitness

6. Factors affecting fitness Factors Affecting fitness BuildDietExercise Physical disability Illness and Fatigue Drug- taking StressEnvironmentAge Gender (sex)

7. Benefits of Physical Fitness Your heart becomes stronger and works more efficiently You can lose weight if you combine exercise and healthy eating You feel better about yourself You are less likely to be anxious or depressed and feel more positive You may be able to bring down a slightly raise blood pressure to normal You are likely to drink less alcohol and cut down or stop smoking You are less likely to suffer from low back pain You will feel positive benefits if you have a specific health problem such as lung disease, diabetes, arthritis or renal disease, or have had an organ transplantation

8. How do you test your physical fitness? Fitness tests help you check how fit you are, and see how your fitness improves with exercise. Cardiovascular endurance: the cycle ergonometer test, the Cooper test, PACER the multistage fitness test, etc. Muscular endurance: Push-ups, Curl-ups, Pull-ups, Flex-arm Hang. Muscular Strength: Vertical jumps, Standing broad jumps, Grip strength Flexibility: Deep-Flex, Sit and reach, Shoulders stretch, Trunk lift. Body Composition: Body mass index Speed: 6x9, 40metres.

9. Sedentary Lifestyle A type of lifestyle with no or irregular physical activity (a couch potato). Sitting, reading, watching television and computer use for much of the day with little or no vigorous physical exercise. A sedentary lifestyle and lack of physical activity can contribute to or be a risk factor for Cardiovascular disease,Mortality, Depression, Obesity,etc. National guidelines recommend that young people spend no more than two hours each day using electronic media for recreation. Why not make a deal to keep your body fit and healthy? Even exchanging 30 minutes of TV viewing for some physical activity will deliver real health benefits.

10. Effects that physical inactivity and a sedentary lifestyle have on your health

11. Physical Activity Pyramid

13. Physical Activity Piramid CUT DOWN ON 2-3 TIMES A WEEK 3-5 TIMES A WEEK EVERY DAY Leisure activities Golf, bowling, pinpon Flexibility and Strength Stretching, yoga, push-ups, weight lifting Watching tv Computer games Sitting for more than 30 min Aerobic exercise + 20min -Walking, jogging, cycling, swimming Recreational activities Football, Badminton, Basket Walk the dog Take longer routes Take the stairs instead of the elevator Gardening

14. Alternative Physical Activity Recreational Sports: Noodle Hockey, Paddle, Jumping Ropes, Bodymind Activities: Pilates, Yoga, Taichi, BodyFlow, Relaxation Weight lifting, Bodypump. Fitness Walking, Jogging, Hiking Traditional Games Alternative Games and Sports: Floor Ball, Indiaca, Frisbee, KingBall, Ultimate, Flag Football…. Music Activities: Aerobic, Dance Cycling, Swimming, Skating, Sailing, kayaking Wii Sports School, Gym, Outdoor, Clubs …

15. The Cardiovascular Endurance: o The ability of the circulatory and respiratory systems to supply fuel during sustained physical activity.(aerobic fitness). o To improve your cardiorespiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming or cycling. o It is very important because the more cardiovascular fit you are, the healthier your lungs, heart and vascular system is.

16. The Muscular Endurance o The ability of muscles to continue to perfom without fatigue. o To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, cycling or dancing. o It is the bridge between muscular strength and cardiovascular endurance.

17. The Muscular Strength The ability of muscles to exert force during an activity. The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. It is important for your efficiency at Activities of Daily Living (ADLs)

18. Body Composition Refers to the relative amount of muscle, fat, bone and other vital parts of the body. Body composition is important to consider for health and managing your weight! Having a poor body composition has many negative physical and psychological effects.

19. Flexibility Is the rango of motion around a joint. Good flexibility in the joints can help prevent injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles or a basic stretching program. Poor flexibility can directly effect cardiovascular endurance, muscle strength and muscular endurance.

20. Speed Is the ability to move your body or part of your body quickly. It’s involved in most the athletic skills such as in sprint running, some skills of soccer, basketball,etc. Ways to run faster: increase stride length, increase stride frequency, build speed and power, train for agility, develop your anaerobic threshold, decrease recovery time and delay fatigue.

21. Explosive Strength or Power The ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed. e.g. jumping or a sprint start.

22. Agility The ability to change the body`s position and direction fast. e.g.: ZigZag running or cutting movements.

23. Balance The ability to control the body`s position, either stationary or while moving. E.g.:handstand, gymnastic stunt.

24. Coordination The ability to move body parts smoothly and accuarately in response to what your senses tell you.

25. Reaction Speed Drill Reaction Speed is the time it takes to respond to a stimulus. Reaction Time + Movement Time = Response Time Sprinters react to the starting gun (e.g. 100metres),Control of an object (e.g. football or hockey puck).

26. Timing The ability to act at the right moment. E.g. passing a ball at the correct time to allow another player to score.

28. Bibliography Gallagher R., Fountain S., Gee L. Physical Education, through diagrams. Oxford Revision Guides Kleinman I. Complete Physical Education Plans for grades 7-12. Human Kinetics. United States, 2001. McCracken B. It's Not Just Gym Anymore, Human Kinetics. United States, 2001.

29. Web http://en.wikipedia.org/wiki/Physical_fitness http://www.buzzle.com/articles/5main-components-of- physical-fitness.htmlhttp://www.buzzle.com/articles/5main-components-of- physical-fitness.html http://www.askthetrainer.com/5-components-of-physical- fitness.htmlhttp://www.askthetrainer.com/5-components-of-physical- fitness.html http://www.brianmac.co.uk/conditon.htm http://www.fitness.gov/digest_mar2000.htm

30. Images Logo http://recursostic.educacion.es//bancoimagenes/contenidos/senales01/act- deportivas/thumbs/p008ant.gifhttp://recursostic.educacion.es//bancoimagenes/contenidos/senales01/act- deportivas/thumbs/p008ant.gif http://www.google.es/imghp?hl=es&tab=wi http://www.flickr.com/search/?q=physical%20fitness Image 2: http://media.merchantcircle.com/4338941/Physical%20Fitness%20Logo_medium.jpeg http://media.merchantcircle.com/4338941/Physical%20Fitness%20Logo_medium.jpeg Image 3: Image 4: http://1.bp.blogspot.com/- Dd6QzkzOOsc/TcF8MpmrNGI/AAAAAAAAAD8/aq9JiYmwEGY/s400/fitness- silhouettes.jpg composi: http://3.bp.blogspot.com/_DHqGp13VpV0/TJyyiWuY4qI/AAAAAAAADL8/BaMlDBZhjyM/s1 600/body-composition-5-components-of-physical-fitness.jpg http://3.bp.blogspot.com/_DHqGp13VpV0/TJyyiWuY4qI/AAAAAAAADL8/BaMlDBZhjyM/s1 600/body-composition-5-components-of-physical-fitness.jpg Pyramide http://www.gymmotivators.com/posters/thumbnails/individualPosters/pages/images/TheAct ivityPyramid.jpg http://www.gymmotivators.com/posters/thumbnails/individualPosters/pages/images/TheAct ivityPyramid.jpg Get Fit http://www.gymmotivators.com/posters/thumbnails/individualPosters/pages/images/10Gre atReasons2GetFit.jpg

31. Note: This material was prepared by Victor E. Rodríguez Rodríguez for the Bilingual Section of Physical Education (English) of the IES. A Guía, Vigo. I used images from of http://www.flickr.com/ and http://www.google.es/imghp?hl=es&tab=wi sites, and in all the images I have added their reference. In this work, I have also included portions of the text of the different sites, which are reflected in the bibliography at the end of the text. This material was elaborated for exclusively educational purposes and non-commercial uses.http://www.flickr.com/ http://www.google.es/imghp?hl=es&tab=wi Nota: Este material foi elaborado por Víctor E. Rodríguez Rodríguez para a Sección Bilingüe de Educación Física (inglés) do IES. A Guía de Vigo. Utiliceí imáxenes de lugares web (http://www.flickr.com/ e http://www.google.es/imghp?hl=es&tab=wi ) e en todas elas engadín a súa referencia. Neste traballo, tamén incluín porcións de texto de diferentes páxinas web, reflectidas na bibliografía ao final do texto. Este material foi elaborado con fins exclusivamente didácticos e sen uso comercial.http://www.flickr.com/ http://www.google.es/imghp?hl=es&tab=wi