Physical Fitness is the ability of your body

Physical Fitness is the ability of your body systems to work together efficiently to allow you to be healthy and effectively perform activities of daily living.

Benefits of a Physically Active Lifestyle • Benefits all of the body systems – cardiovascular system in particular • Improves your metabolism • Improves self image • Helps you lose or gain weight. • Improves both physical & mental health

Two Part of Physical Fitness • Health Related Fitness • Skill Related Fitness

Health Related Fitness • • • Cardiovascular Endurance Muscular Strength Flexibility Body Composition

Cardiovascular Endurance • The ability of heart, lungs & blood vessels to efficiently deliver oxygen to the body tissues. • One evaluation method is to run a timed mile • Cardiovascular endurance activities are usually of an aerobic nature. Running, walking, biking, cross country skiing, etc. • This is the most important of the health related fitness components.

Benefits of Cardiovascular Endurance • Improves all of the body systems • Improves efficiency of heart & lungs • Improves blood vessels – can lower blood pressure & cholesterol • Helps you look better • Helps you feel better

Physical Activity Threshold and Target Zone Threshold of Training • Frequency – Minimum of 3 days a week. Daily is recommended • Intensity – 60 -80% of Maximum Heart Rate • Time – 20 -60 minutes • Type – aerobic, run, bike, swim, jog, walk, cross country ski, etc

4 types of heart rates • Resting heart rate – first thing when you wake up in the morning • Maximum heart rate – 220 minus your age • Target heart rate – 60 -85% of maximum heart rate • Recovery heart rate – how fast your heart rate returns to normal after activity

Assessing your heart rate • Take your pulse at your wrist • Take your pulse at your neck (carotid artery) • Use a heart rate monitor

Using a Heart Rate Monitor • HRM should be on the time of day screen at the beginning • To activate – push the red button one time – student should see an outlined heart blinking and their pulse displayed • If the blinking heart is not outlined, this means that the HRM is not coded • To be sure that your heart rate monitor is codes properly it is recommended that you move away from other students before activating your HRM • To start your watch recording your workout – push the red button a second time and you will see the stop watch running. Recording your total workout time. • The TZ at the top of your screen will record the amount of time that you exercise in your target heart rate zone • To stop your work out and return to the time of day screen your should push the blue button two times

Muscular Endurance Muscular endurance is the ability to contract a muscle many times without tiring.

Benefits of Good Muscular Endurance • Muscular Endurance is very important to every day life – lifting, caring, walking, etc. • Muscular Endurance improves posture. • Good muscular endurance makes it less likely to have backaches, muscle soreness and injuries • Good muscular endurance will help you not to tire easily

Muscular Strength is the amount of force a muscle can exert.

Benefits of Good Muscular Strength • Strong muscles can help you jump, lift, push, pull, carry, and do other activities more easily. • Strong muscles help you maintain good posture. • Strong muscles are necessary to participate in some sports and exercises. • Strength can help reduce fatigue • Strength can help prevent muscle injuries and muscle soreness. • Strong back and abdominal muscles can help prevent backache. • Speeds up metabolism

Difference Between Muscular Strength and Endurance • While good muscular endurance requires at least some strength, they are not the same. • Strength allows the muscles to lift. • Endurance allows the muscles to lift for longer periods of time. • Strength exercises increase the size of muscle fibers and muscles increases in size and becomes stronger. • Muscular endurance exercises add little to the size of muscle fibers. The ability of muscles to resist fatigue improves because of the ability of all fibers to use oxygen improves.

Physical Activity Threshold and Target Zone Threshold of Strength Training • Frequency – 3 times a week or every other day • Intensity - Move the heaviest weigh you can lift for the required number of times. Heavier weight for strength – lighter weight for endurance • Time – 3 sets or 3 -5 reps for strength and 3 set of 8 -12 reps or endurance • Type – Weight, exercises with own body weight, exercises against gravity, exercise bands, etc.

Flexibility • The ability to use your joints fully – though a wide range of motion

Benefits of Good Flexibility • Performance of activities easier • Reduces you risk of soreness • Reduces your risk of muscle injury

Physical Activity Threshold and Target Zone Threshold of Flexibility Training • Frequency – minimum 3 days a week – recommended daily • Intensity – Stretch each muscle gently beyond its normal length. You must have overload – this can be aided by using own body weight, equipment or a partner • Time – Hold each stretch for 15 -30 seconds, stretching each muscle group • Type – Yoga, Gymnastics, wrestling, pilates, personal stretching routine

Body Composition • The percentage of body weigh that is fat when compared to other tissue, such as bone and muscle • Health zone – Males – 10 -19% – Females – 15 -24% • The only way to change body composition is to: Eat a health diet Exercise

• Essential body fat is the minimum amount of body fat that a person should possess for the body to work efficiently. • The body need a certain amount of fat to: – Insulate – Act as a shock absorber to protect the bodies organs and bones – Store fat for later use

Health Risks Associated with Overweight and Obesity • • Diabetes High blood pressure High cholesterol Asthma Arthritis Tires more quickly than a leaner person Might be less efficient in work and recreation

Statistics on Over Weight and Obese Crisis • Lack of exercise and poor diet is the leading cause of death in the US after tobacco (300, 000 deaths per year in the U. S. ). • Almost half of young people age 12 -21 do not participate in regular physical activity. • Fewer than 1 in 4 children get 20 minutes of vigorous activity every day. • The percentage of overweight youth in the US has more than doubled in the past 30 years • Research has confirmed that active Kids become Active Adults, while inactive kids tend to remain inactive.

Workout Principles • Principle of Progression – The principle of progression states that the amount and intensity of physical activity needs to be increased gradually. • Principle of Specificity – The principle of specificity states that specific types of exercise improves specific parts of fitness or specific muscles. • Principle of Overload – The principle of overload states that in order to improve fitness, one needs to do more physical activity than one normally does.

Skill Related Fitness • Speed – The ability to perform a movement of cover a distance in a short period of time. • Agility – The ability to change the position of your body quickly and to control your body’s movement. • Reaction Time – The amount of time it take you to move once your realize the need to act. • Power – The ability to use strength quickly. • Balance – The ability to keep an upright posture while standing still or moving. • Coordination – The ability to use your senses together with your body parts, or to use two or more body parts together.

Nutrition • It is important to eat a well balanced, healthy breakfast. • Water is the best beverage for rehydrating the body. • Vegetables, fruit, and/or lean proteins make good power snacks • When eating out, choose smaller portions and stay away from fried foods. • Portion size is important when planning a health diet.

Volleyball Skills • • • Serve – The act of putting the ball into play at the beginning of a game and for every new point of a match. This must be done behind the baseline and the server cannot step on or over the baseline while in the act of serving. Forearm pass – A skill use to receive serve or to pass the ball at any time during a rally. The hand are together, with the arms parallel and elbow straight. The contact with the ball should be made on the forearms. Overhead pass or Set – The act of contacting the ball with the hands overhead. This skill is used primarily to put the ball into a position for a spike to occur. Spike – The act of jumping and hitting the ball with an open hand, causing the ball to go down hard into your opponent’s court. Block – The first line of defense. This skill is the act of jumping at the net and putting up both hand to form shield that prevents the ball from ever crossing the net into your court. Dig – The act of passing a hard hit spike.

Volleyball Rules • A game is played to 25 points • To win a game you must win by 2 points • To win a match you must win either 2 out of 3 games or 3 out of 5 games • You may not step on or over the baseline while in the act of serving. • You may not touch the net while the ball is in play. • You may not touch the floor, completely crossing the middle line on the court. • The ball may not come to rest in/or on your hands. • The games is played with two teams on opposite sides of a net. Each team is allow to have 6 players on the court.

Basketball Skills • Passing – Chest – Bounce – Overhead – Baseball • Shooting – Layup – Jump shot – Set shot

Basketball Rules • You cannot run or walk while holding the ball in your hands. If you do this it is considered “traveling” or “walking”. • You cannot dribble the ball with both hands or dribble the ball - pick it up and then dribble again. This would be considered a “double dribble”. • The game is played with 5 players on each team on the court at one time. • You cannot make contact with another player. If you do this it is considered a “personal foul”. • The team that has the most points at the end of the game is the winner.