1. Physical Fitness

2. Targets for Physical Fitness
The student should be able to:
Understand the importance of regular physical activity for enhancing and maintaining personal health throughout the life span.
Examine the effects of regular physical activity on body systems.
Analyze the relationship between regular physical activity and disease prevention..
Identify and describe the five areas of health-related fitness.
Examine the relationship among body composition, diet, and fitness.
Understand how to improve each of the five areas of health-related fitness
Examine the effects of fitness on body systems.
Set realistic fitness goals.
Identify the basic principles of a physical activity program.
Understand the importance of preventive health screenings before beginning a physical activity program.
Identify safety concerns related to various physical activities.
Identify weather-related risks associated with various physical activities.

3. Important Vocabulary Physical Activity Physical Fitness Exercise
Any form of movement that causes your body to use energy.
Physical Fitness
The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.
Exercise
Purposeful physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness.
Sedentary
Involving little or no activity

4. Benefits of Physical Fitness
Stress relief – Activity stimulates your body to produce endorphins. It helps you manage stress rather than let it build up. Mood enhancements – Physical activity is a natural mood lifter. The brain produces chemicals that combat anxiety and depression. Better Sleep – Moderate activity helps you relax and get to sleep more easily. Improved self-esteem – Benefits from increased activity can improve self-confidence. Gives one a sense of accomplishment. Social Benefits – Being active with a group is a great way to meet friends and give you confidence to meet new people in social situations. It can also help you improve skills pertaining to teamwork and sportsmanship. Lowers your risk of Health Problems – Physical activity can lower unhealthy weight gain, lower the chances of heart attack, stroke, type 2 diabetes and some cancers. Activity also lowers the chance of having osteoporosis and osteoarthritis.

5. Five Elements of Fitness
Cardiorespiratory Endurance – The ability of your heart, lungs, and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity.
Flexibility – The ability to move your body parts through their full range of motion.
Muscular Strength- The amount of force your muscles can exert.
Muscular Endurance- The ability of your muscles to perform physical tasks over a period of time without tiring.
Body Composition- The ratio of fat to lean tissue in your body.

6. Principles of Building Fitness
Specificity- Choosing the right types of activities to improve a given element of fitness.
Overload – Exercising beyond your normal limits.
Progression – Gradually increase the demands on your body. Work a little harder or longer each session.
Regularity – Work out on a regular basis. At least 3 workouts a week to maintain fitness.
Types of Exercises
Isotonic- Combine movement of the joints with the contraction of the muscles.
Isometric- Use muscle tension to improve strength with little or no movement of the body part.
Isokinetic- Exert resistance against a muscle as it moves through a range of motion.

7. F.I.T.T. Formula
Frequency – Schedule at least 3 exercise sessions per week.
Intensity – Push yourself hard enough to create overload.
Type- Vary your activities to build all elements of fitness.
Time – Duration of your workout.

8. Elements of a Workout
Warm- up – A gentle cardiovascular activity that prepares the muscles for work. Work-out – The part of an exercise session when you are exercising at your highest peak. Cool down – A low level activity that prepares your body to return to a resting state.

9. 10 tips for Avoiding Injuries
Once your doctor gives you the go-ahead to exercise, the tips below can help you avoid injuries:
Take five to 10 minutes to warm up and cool down properly.
Plan to start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously.
Be aware that training too hard or too often can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments. Sports prompting repetitive wear and tear on certain parts of your body — such as swimming (shoulders), jogging (knees, ankles, and feet), tennis (elbows) — are often overuse culprits, too. A mix of different kinds of activities and sufficient rest is safer.
Listen to your body. Hold off on exercise when you’re sick or feeling very fatigued. Cut back if you cannot finish an exercise session, feel faint after exercise or fatigued during the day, or suffer persistent aches and pains in joints after exercising.
If you stop exercising for a while, drop back to a lower level of exercise initially. If you’re doing strength training, for example, lift lighter weights or do fewer reps or sets.
For most people, simply drinking plenty of water is sufficient. But if you’re working out especially hard or doing a marathon or triathlon, choose drinks that replace fluids plus essential electrolytes.

10. Avoiding Injuries cont.
7. Choose clothes and shoes designed for your type of exercise. Replace shoes every six months as cushioning wears out.
For strength training, good form is essential. Initially use no weight, or very light weights, when learning the exercises. Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights.
Exercising vigorously in hot, humid conditions can lead to serious overheating and dehydration. Slow your pace when the temperature rises above 70°F. On days when the thermometer is expected to reach 80°F, exercise during cooler morning or evening hours or at an air-conditioned gym. Watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations.
10. Dress properly for cold-weather workouts to avoid hypothermia. Depending on the temperature, wear layers you can peel off as you warm up. Don’t forget gloves.