Physical Fitness Health Education Grade: 9-12 By: Heidi Smith
Physical Fitness What is Physical Fitness? Physical fitness can be described as a condition that can help us gain confidence in the way we look and also help us look at life in a positive way.
Fitness is the ability to perform daily tasks while having enough energy left over for doing leisure activities. Physical Fitness
Benefits of being fit Stress Relief Reduces heart Disease Builds confidence Helps reduce blood pressure Improve posture Energy levels will increase
Five Components of Fitness Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition
Cardiorespiratory Endurance is the ability of the heart, blood vessels, andlungsto supply oxygen to the muscles over sustained periods of time during a physical activity.
Cardiorespiratory EnduranceExercises Running Swimming Biking Elliptical
Cardio-Workout Warm Up Swim 20 minutes Anticipatory Set 8 times 50’s freestyle drill on 45 seconds Main Set 10x 100’s on 1mintue 30 seconds Cool Down 10 minutes
Muscular Strength The ability of your body’s muscle to generate force in a short period of time.
Building Muscles Free Weights/ Dumbbells Bench Press
Lower Body Leg Extensions 3 sets of 8 Hamstring Curls 3 sets of 8 Calf Raises 3 sets of 8 Muscular Strength Upper Body Dumb Bells 3 sets of 8 Bench Press 3 sets of 8 Triceps pull downs 3 sets of 8
Muscular Endurance The ability of a muscle or groups of muscles, to contract repeatedly or continuously
Muscular Endurance Exercises Push Ups Squats LegPress
Muscular Endurance Wall sits 3 sets of 30secs Planks 3 sets of 30secs Push ups 3 sets of 10 Crunches 3 sets of 30
Flexibility Is the range of motion possible when performing a stretch or an activity involving a stretch.
Upper & Lower Flexibility Exercises Standing QuadStretch Arm-Stretch Shoulder & Chest Hamstring Stretch
Flexibility (YOGA) Dolphin Pose Cat Pose Fire Log Pose Cobra Pose
Body Composition is the relative percentage of muscle, fat, bone & other tissues in the body.
Measuring Body Composition Underwater Weighing The most accurate measuring tool Skin-Fold Caliper Measures skin-folds to calculate fat under the skin a person has
Remember… It is important to incorporate all of these components in order to successful achieve physical fitness