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TOPIC 1 FIT FE (REVIEW of The Concepts of Physical Fitness)
TOPIC 1 FIT FE (REVIEW of The Concepts of Physical Fitness)
There are two basic components of physical fitness: The health related
components and the skill related components. Health related fitness pertains to the total
functioning of the body.
1. Cardio – respiratory Endurance – The ability of the heart and lungs to function
efficiently and effectively over a prolonged period of time.
2. Muscular Strength – The ability of muscle group to contracts against a
resistance.
3. Muscular Endurance – The ability to continue selected muscle group movements
for a prolonged period of time.
4. Flexibility – The functional capacity of a joint to move through a normal range of
motion. The muscular system is also involved.
5. Body Composition – One of the newer attributes in physical fitness components.
It refers to the relative distribution of lean and fat body tissues.
Each health related components of physical fitness has a direct relationship to good
health and reduced risk of hypokinetic disease.
Hypokinetic disease or condition – hypo means under or too little, and kinetic means
movement or activity. Thus, hypokinetic means too little activity. A hypokinetic
disease is one associated with lack of physical activity or too little regular exercise.
Examples of such conditions include heart disease, low back pain, adult-onset
diabetes and obesity.
Possessing a moderate amount of each component is essential to disease
prevention and health promotion. High levels of Health related fitness relate to
performance than health benefits. Example: moderate amount of strength are
necessary to prevent back and posture problems. Whereas high amount contribute
to improve performance such as job that requires heavy lifting and for sports like
football.
1. Proper nutrition
2. Good mental and emotional health
3. Freedom from disease
4. Adequate rest and relaxation
5. Physical activity and recreation
6. Health and personal hygiene
Many factors can contribute to being unfit. The two important ones are inactivity
and over eating.
- How frequent should the individual exercise be? ( Frequency ) 3 – 5 days per
week
- How intense or vigorous should the exercise session be?
(Intensity) Moderate to Vigorous
1. Isotonic Exercise – where the muscles are made to do some contraction and
relaxation to gain tones. These movements are common to many physical
education activities.
2. Isometric Exercise – where the muscles are made to undergo tension and hold a
certain position for some time in order to develop muscle strength.
3. Aerobic Exercise – which entails vigorous movements such as brisk walking,
jogging, running and dancing. The body experiences fast breathing so that the
muscles of the heart and the lungs are exercised.
1. There are three key components of the daily activity program: the warm up
exercise, workout, and cool-down exercises.
2. The cardio-vascular warm up prior to the workout is recommended to prepare the
muscles and heart for the workout.
3. Stretching portion of the warm up should be done after the cardio-vascular
portion.
4. A cool-down after the workout is important to promote an effective recovery from
physical activity.
In the study of exercise science, there are several universally accepted scientific
exercise training principles that must be followed in order to get the most from exercise
programs and improve both physical fitness and sports performance.
These rules apply to all athletes from beginners to elite competitors. Of course, you
don't need to follow every one of them all the time, but if you want to get in better shape,
improve your sports performance, get better at a particular fitness discipline, or avoid
stalling and back-slides, these fundamental rules are the hidden force behind your
ability to change your fitness level.
Some of these differences have to do with body size and shape, genetics, past
experience, chronic conditions, injuries, and even gender. For example, women
generally need more recovery time than men, and older athletes generally need more
recovery time than younger athletes.
In order for a muscle (including the heart) to increase strength, it must be gradually
stressed by working against a load greater than it is accustomed to. To increase
endurance, muscles must work for a longer period of time than they are accustomed to
or at a higher intensity level. This could mean lifting more weight or doing high intensity
interval training workouts.
The Principle of Progression also stresses the need for proper rest and recovery.
Continual stress on the body and constant overload will result in exhaustion and injury.
You should not train hard all the time, as you'll risk overtraining and a decrease in
fitness.
Additionally, it makes an athlete very efficient and allows him to expend less energy
doing the same movements. This reinforces the need to vary a workout routine if you
want to see continued improvement.
Source: Wilmore, J.H. and Costill, D.L. Physiology of Sport and Exercise: 3rd
Edition. 2005. Human Kinetics Publishing
1. Warm up – it prepares the body for physical activity. There are two good reasons
for warming up prior to activity. The first is to prepare the heart muscle and
circulatory system. A proper warm up decreases the risk of irregular heartbeats
associated with poor coronary circulation. The second reason for a warm up is to
stretch the skeletal muscle. By gradually warming up the body, the muscles
become more elastic and extensible. The skeletal muscle warm-up should static
stretching of the major muscle groups involved in the exercise.
2. The Work-out – elevates the heart and achieves aerobic fitness. Activities which
may be included in this phase, are walking, jogging, running, swimming skipping
and aerobic dancing. This phase should follow the principles of training with
regard to frequency, intensity, and time.
3. The cool-down – is done immediately done after the work-out. This part helps in
returning the blood to the heart for re-oxygenation, thus preventing a pool of
blood in the muscles of the arms and legs. After a vigorous activity, enough blood
may not circulated back to the brain, heart and symptoms such as dizziness and
faintness may occur without cool-down. Two principal components of a cool-
down: static muscle stretching and activity for cardiovascular system.