Two categories for Physical Fitness

Health-related fitness:
1. CARDIO VASCULAR ENDURANCE - is the ability of the heart and lungs to work
together to provide the needed oxygen and fuel to the body during sustained workloads.

2. MUSCULAR STRENGTH - is the amount of force a muscle can produce.

3. MUSCULAR ENDURANCE - is the ability of the muscles to perform continuous

without fatiguing.

4. FLEXIBITY - is the ability of each joint to move through the available range of motion
for a specific joint.

5. BODY COMPOSITION - is the amount of fat mass compared to lean muscle mass,
bone and organs.

Skill- related fitness:

AGILTY - ability to move quickly and easily.

BALANCE - is the ability to maintain equilibrium when stationary or moving.

COORDINATION - is the ability to carry out a series of movements or motor tasks

smoothly & efficiently.

SPEED - is a measure of the ability to move all or part of the body as quickly as
possible

REACTION TIME - is the ability to respond to a stimuli quickly.

POWER - is the ability to contract muscles with speed and force in one explosive act

ASSESSING THE BARRIERS

Barriers to Physical Activity
Low Motivation
Lack of peer interest
Inconvenience (challenging gym/facility, location or no equipment availability)
Time constraints (exercise interrupts work/school/social duties)
Lack of confidence in their ability to be physically active / lack of confidence in using
the equipment
Benefits to Physical Activity
Psychological improvement
Social benefits
Physical appearance
Feeling of productivity
Identity improvement (enhanced self-concept and attitude)

HOW CAN BEGINNERS START JUMPING ROPE?

All you need is a properly sized rope, an appropriate surface, comfortable clothes, and a
little beginner know-how on proper form.

WHAT DOES JUMPING ROPE DO TO YOUR BODY?

Jumping rope is a quick, affordable, and effective workout. It can increase your
cardiorespiratory fitness, build stronger bones and muscles, and improve your balance
and coordination.

BENEFITS OF DOING JUMPING ROPE EVERY DAY

From boosting heart health to decreasing anxiety levels, jumping rope can be an
effective and fun cardio exercise.

SAFETY TIPS FOR USING A JUMPING ROPE

• Avoid jumping rope on super hard surfaces like concrete or asphalt.

• Super soft surfaces, like grass and sand.
• Jumping on top of a mat, if possible.
• You can also jump on top of wood or really any type of gym floor.
• As for attire, regular supportive sneakers are totally okay, and any clothing you
have that’s comfortable and not too baggy (so that it doesn’t get caught on the
rope) will work just fine.

BENEFITS OF AGILITY LADDER TRAINING

• Improves speed, agility, balance and coordination
• Great for health
• Burns tons of calories
• Keeps you mentally sharp

note: the number of rungs we used during our class is 12.

PRINCIPLES OF TRAINING
• PROGRESSIVE OVERLOAD - is when you gradually increase the
weight, frequency, or number of repetitions in your strength training routine.

• SPECIFICITY - Training must link to personal goal, targets and sports.

• REVERSIBILITY - Stopping or reducing intensity means the body goes

back to how it was before any training benefits.

• VARIETY - Different activities and training methods can keep enjoyment

and motivation up.

• REST/RECOVERY - Allows time for repair and progression in the body

to take place.

• INDIVIDUALITY - Training should be designed according to someone’s

fitness, interests, dislikes and lifestyle needs.

• ADAPTATION - This is the process the body goes through during

recovery and rest periods and changes to become better at dealing with training
stresses and demand