CHAPTER 2 INTRODUCTION TO PHYSICAL FITNESS. Duration: 3 hours OBJECTIVES At the end of the chapter, the students are able to: 1. define physical fitness and its components 2. conduct fitness assessments and interpret fitness test results; and 3. exercise and participate in physical activities to improve fitness levels. DISCUSSION l/h § (image Source: madicalnewstaday com) PHYSICAL FITNESS. Physical fitness is “a set of abilities that one possesses in order to perform physical activities. A physical activity is any bodily movement produced by the contraction of skeletal muscles that results in a substantial increase in energy expenditure” (Centers for Disease Control and Prevention (CDC), 1985). PEI: SELF-TESTING ACTIVITIES JOSHUA D. DELA CRUZ Module 1: Introduction to Physical FitnessYou can become physically fit (e.g., improve or maintain it) through exercise, which is “a type of physical activity consisting of planned, structured and repetitive bodily movement” (CDC, 1985). This means that physical fitness is a measurable set of characteristics that is determined by exercise habits (American College of Sports Medicine or ACSM, 2010). In addition, Physical Fitness is also defined as a physical state of well-being that allows you to: Perform your daily activities with vigor. Reduce your risk of health problems related to lack of exercise. Establish a fitness base for participation in a variety of physical activities. Ina time plagued by sedentary lifestyles and changing dietary patterns, the incidence of physical and mental diseases has increased manifold. A great number of people are steadily falling victim to silent Killers like hypertension, diabetes, strokes and cardiovascular illnesses. So much so, that the global burden of disease has slowly risen from about 30,000 DALYs (disability adjusted life years) lost, to almost 2.3 billion DALYs lost, since 2016. In such an unhealthy & serious environment, the importance of physical fitness cannot be overstated. The importance of physical fitness cannot be stressed enough. Physical fitness is, in simple terms, is the ability of your body to conduct its daily activities in a vigorous and smooth manner. It primarily comprises muscular endurance, cardio-respiratory strength, bodily power & mental well-being, Being physically fit does not just protect you against various types of harmful diseases, but it also teaches you the importance of physical fitness by enabling you to lead a healthy, happy, and fulfilling life. However, this is just the tip of the iceberg! Physical fitness also has a plethora of other advantages which can easily help you stay stronger and live longer. Here are a few benefits of physical activity which can equip you to understand the importance of physical fitness and wellness in your life. The components of physical fitness are generally classified into two groups: health- related and skill related. HEALTH-RELATED FITNESS PARAMETERS Gl MUSCULAR STRENGTH FLEXIBILITY BODY COMPOSITION CARDIO-RESPIRATORY ENDURANCE (images Source: patiay.com) }ELF-TESTING ACTIVITIES JOSHUA D. al FitHealth-related components of physical fitness are more important to physical health and contribute greatly to a person's self-concept: that is, how the person feels about himself or herself. Health related fitness includes the following: CARDIORESPIRATORY ENDURANCE the ability of perform prolonged, large-muscle, dynamic exercise at a moderate-to-high levels of intensity. Cardiorespiratory endurance is a central component of health-related fitness because the functioning of the heart and lungs is so essential to overall good health. MUSCULAR STRENGTH is the amount of force a muscle can produce with a single maximum effort. Strong muscles are important for the smooth and easy performance of everyday activities, such as carrying groceries, lifting boxes, and climbing stairs as well as for emergency situations MUSCULAR ENDURANCE is the ability to sustain a given level of muscle tension- that is, to hold a muscle contraction for a long period of time or to contract a muscle over and over again. FLEXIBILITY is the ability to move the joints through their full range of motion. Stretching exercises can help ensure a healthy range of motion for all major joints. BODY COMPOSITION is the relative amount of fat-free mass (muscle, bone, and water) and fat in the body. Having a low body fat percentage is important in achieving overall fitness and avoiding health problems. JOSHUA D.SKILL-RELATED FITNESS PARAMETERS 7 ‘COORDINATION AGILITY SPEED POWER BALANCE REACTION TIME (images Source patna) Skill-related components of physical fitness are those which help a person do motor tasks (tasks that involve motion), such as sports and recreational activities. Skill-related ‘components include the following. COORDINATION is the ability to use the senses to produce smooth and accurate movements. For example, hitting a tennis ball requires coordination. AGILITY is the ability to change direction of the body quickly and easily. Sports such as wrestling or soccer require a high level of agility. SPEED is the ability to move your total body quickly from one point to another. A softball or baseball player going from first to second base demonstrated speed. (images Soure:puaa.com) PEt: SELF-TESTING ACTIVITIES JOSHUA D. DELA CRUZ Module 1: I duction to Physical FitnessPOWER is the ability to combine strength and speed in a movement. Leaping, jumping and throwing are movements that demonstrate power. BALANCE is a kind of coordination which allows you to maintain control of your body while stationary of moving. For example, good balance is required by gymnasts and REACTION TIME is the time required to start a movement after being alerted to the need to move. For example, a football player must react quickly to the snap of the ball. (images Source: pxabay.com) FITNESS COMPONENTS, Physical fitness is made up of three major components: (1) health-related, (2) skill- related, and (3) physiological fitness. Health-related physical fitness (HRPF) consists of those specific components that have a relationship with good healt, or a lower risk of illness, particularly hypokinetic diseases and conditions. Skill-related physical fitness (SRPF) consists of components that have a relationship with learning motor skills quickly and the ability to achieve a high level of performance in sports. You know of others who were able to improve their motor skills with practice so they are able shoot a basketball or kick a football well. Since they are fit (or possess SRF), they are more likely to engage in regular physical activities; and because of this, they too will have enhanced HRF. Physiological fitness relates to biological systems that are influenced by one's level of habitual physical activity (Bouchard et al., 1990). Unlike HRF and SRF which can be measured through performance tests using hand-held or portable devices (like the sit-and-reach box and the weighing scale) that can be conducted in the field or classrooms, physiological fitness is different because its components can be measured using more expensive equipment and in a laboratory or medically-supervised facility. Its components include metabolic fitness (MetF), morphological fitness (MorF) and bone integrity (B1). JOSHUA D. DELA CRUZ Fitness.FINDING PULSE You will need a stopwatch or a digital watch with a second hand. Your pulse can be located at several places on your body. The 2 most common locations are the carotid pulse and the radial pulse. A. CAROTID PULSE * Turn your head to one side. * Feel the point at your neck where the large muscle and tendon stick out when your head is turned. ‘* Slide the fleshy part of your index and middle fingers along this tendon until you are on a level equal with your Adam's apple. * Feel for the pulse. Readjust the fingers if necessary. Do not press too hard because this might alter the pulse (e.g, slow it down). Count the number of pulses felt for 60 seconds. This number represents your heart rate in beats per minute while you are at rest. If you are pressed for time, you may count the pulses for only 15 seconds. Multiply this by 4. Remember however, that it is more accurate to take a full 60-second count if possible. B. RADIAL PULSE * Hold your left forearm out in front with your palm facing you. * At the top portion of forearm (nearest the thumb) where your wrist is, slide the fleshy part of index and middle fingers along until they are 1 inch from your wrist. * Feel for the pulse. Readjust the fingers if necessary. * Do not press too hard because this might alter the pulse (e.g. slow it down). Count the number of pulses felt for 60 seconds. This number represents your heart rate in beats per minute while you are at rest. If you are pressed for time, you may count the pulses for only 15 seconds. Multiply this by 4. Remember however, that it is more accurate to take a full 60-second count if possible. JOSHUA D. DELA CRUZ Fitness 1 ictorEXERCISE 3 Assess your knowledge Introduction to Physical Fitness Name: Score: Section: Date: ‘What should be your heart rate when you engaged in a moderately intense exercise? STEP 41. Use the equation 208 - 0.7 (age) 2.0.7X y/o= b.208- (answer toa.) STEP 2. Subtract your resting heart rate (beats per minute or bpm) from your answer to Step 4. Step 1__-resting heart rate __bpm_ STEP 3A (For minimum heart rate): Multiply your answer to Step 2 by 40%. Step 2 x0.40= STEP 4A. Add your resting heart rate to your answer from Step 3. This represents the MINIMUM heart rate you should try to achieve when exercising at a MODERATE intensity. Resting heart rate__+ Step 3.4_ STEP 3B. (For maximum heart rate): Multiply your answer to STEP 2 by 55%. Step 2 x05 STEP 4B. Add your resting heart rate to your answer from Step 3. This represents the MAXIMUM heart rate you should try to achieve when exercising at a MODERATE intensity. Resting heartrate__+ Step 4 For moderately intense exercise, my exercise heart rate should be: bpm to__ bpm What should be your heart rate when you engaged in a vigorous intense exercise? ‘STEP 1, Use the equation 208 - 0.7 (age) a.0.7X y/o= b.208-_ — (answer toa) = STEP 2, Subtract your resting heart rate (beats per minute of bpm) from your answer to Step 1. Step 1 resting heart rate bpm: STEP 3A. (For minimum heart rate): Muttiply your answer to Step 2 by 50%. Step 2 x0.50= STEP 4A. Add your resting heart rate to your answer from Step 3. This represents the MINIMUM heart rate you should try to achieve when exercising at a VIGOROUS intensity. Resting heart rate, + Step 3.4 STEP 38. (For maximum heart rate): Multiply your answer to STEP 2 by 85%, Step 2 x0.85 STEP 4B. Add your resting heart rate to your answer from Step 3. This represents the MAXIMUM heart rate you should try to achieve when exercising at a VIGOROUS intensity. Resting heart rate, +Step 4 For vigorously intense exercise, my exercise heart rate should be: _——bm to__ bpm. PEt: SELF-TESTING ACTIVITIES JOSHUA D. DELA CRUZ Module 1: Introduction to Physical Fitness InstructorEXERCISE 4 Assess your knowledge ‘on to Physical Introd Name: Score: Section: Date: CALCULATING MY PHYSICAL ACTIVITY (PA) INDEX 1. Calculate your PA index by encircling the score in each area: a. Frequency: How often do | exercise? Less than 1 time per week 0 1 time per week 2 times per week 3 times per week 4 times per week 5 times per week b. Intensity: How hard do | exercise? No change in my pulse from resting level 0 Little change in my pulse Slight change in my pulse 2 Moderate increase in my pulse 3 4 5 ORONE B Vigorous increase but NOT sustained Vigorous increase but SUSTAINED c. Time or Duration: How long do | exercise? Less than 5 minutes 5-14 minutes 15-29 minutes 30-44 minutes 45-49 minutes 60 minutes or more GARWNKO 2. To assess your PA index, multiply your 3 scores: Frequency X Intensity XTime 3. If your PA index is , then your estimated level of activity is PA Index Activity Level Less than 15 Sedentary 15-24 Low Active 25-40 Moderate Active 41.60 Active More than 60 High Active ‘Source: B. Mayfield (2006). Personal Nutrition Profle, 2nd Ed. Sudbury, MA: Jones and Bartlett Publishers, p45. JOSHUA D. DELA CRUZ dule 1: Introduction Fitness. InstructorEXERCISE 5 Assess your knowledge 1 Fitness Name: Score: Section: Date: Directions: Choose your answer from the box below. Speed Muscular Endurance Body Composition Power Coordination Balance Flexibility Cardiorespiratory Endurance Reaction Time Agility rr zom™mMoOD> 1. Itis the ability to use the senses to produce smooth and accurate movements. 2. Itis the relative amount of fat-free mass (muscle, bone, and water) and fat in the body. 3. Itis the ability to move the joints through their full range of motion. Stretching exercises can help ensure a healthy range of motion for all major joints. . It is the ability to change direction of the body quickly and easily. 5. It is the ability to move your total body quickly from one point to another. . It is a kind of coordination which allows you to maintain control of your body while stationary of moving. 7. It is the ability to sustain a given level of muscle tension- that is, to hold a muscle contraction for a long period of time or to contract a muscle over and over again. 8. It is the time required to start a movement after being alerted to the need to move. 9. This is the ability to combine strength and speed in a movement. 10. This is the ability of perform prolonged, large-muscle, dynamic exercise at a moderate-to-high levels of intensity. PEI: SELF-TESTING ACTIVITIES JOSHUA D. DELA CRUZ Module 1: Introduction to Physi | Fitness InstructorEXERCISE 6 Assess your knowledge Name: Score: Section: Date: RAISING HEART RATE Exercise raises heartbeat. The intensity of the exercise can be moderate or vigorous depending on your heart rate. You will now perform several tasks and record your heart rate after each task. After each task, you will remain standing as you count your pulses. ACTIVITY, HEART RATE Jogging in Place (60 seconds) Jumping Jack (15 reps) ‘Step-Ups (60 seconds) Crab Walk (40 steps) ‘50M Run RSrrorny PEI: SELF-TESTING ACTIVITIES JOSHUA D. DELA CRUZ Module 1: Introduction Fitness.