Fitness:•Health related •Skill related

Physical fitness results from regular

physical activity. Being physically fit means

you have the energy and ability to perform everyday task and responsibilities.

Health related fitness is the ability of the heart, lungs, muscles and joints to work well together.

Skill related fitness is the ability to perform well in sports and physical activities.

Health related fitness includes five components.

• Muscular strength• Muscular endurance• Flexibility• Cardiovascular endurance• Body composition

Muscular strength is the amount of force muscles can exert against

resistance.Muscular strength:• Prevents fatigue• Helps with standing,

sitting and walking• Helps prevent injury or

sore muscles• Improves performance

in sports

Some activities can help develop muscle strength.

• Weight training• Pull-ups• Sit-ups• Push-ups• Sports specific

activities such as kicking a soccer ball or throwing a baseball

Muscular endurance is the ability to use the muscles for a long period of time.

Muscular endurance:• Is required to perform repeated

tasks for a long period of time without becoming tired.

• Is necessary to do many daily tasks as well as participate in sports.

• Helps to maintain correct posture.• Keeps muscles from becoming

tired when hiking, working or playing.

Activities that improve muscular endurance include:

• Riding a bike for a mile or more

• Holding something heavy for long periods of time

• Running, swimming or rollerblading for long period of time

• Repeating an exercise or activity for long periods of time

Flexibility is the ability to move the joints through the full range of motion.

Flexibility:• Keeps the body from

getting stiff during the day

• Helps to prevent injuries• Prevents the muscles

from shortening due to inactivity

• Is important in many sports, games or activities.

Flexibility can be improved by:

• Stretching 20 minutes each day

• Yoga• Dance, ballet• Pilates or another

fitness program• Gymnastics

Cardiovascular endurance is the ability of the heart and lungs to provide the body with enough oxygen

during extended periods of physical activity.

Gaining or improving cardiovascular endurance when frequency, intensity or amount of time spent in exercise is increased.

Cardiovascular endurance is also affected by heredity and the condition of the body.

Cardiovascular endurance is improved by:

• Running a mile or more

• Swimming for long periods of time

• Riding a bike for extended time periods

• Aerobic exercises, dance routines, etc.

• Walking at a pace that increases the heart rate

Body composition is the ratio of body fat to lean body tissue.

The percent of body fat and lean tissue changes as a person improves his/her physical fitness.

As physical fitness improves the percentage of fat tissue decreases and lean tissue or muscle increases.

When a person is healthy and physically fit, his/her body composition has a higher level of lean body tissue.

Body composition is improved by:

• Aerobic exercises• A healthy diet and

enough exercise

A healthy percentage of body fat is around 16%-19% for males and 22%-25% for females.

Skill related fitness includes skills that can be used in physical activities, sports and

games including:

• Agility• Balance• Coordination• Reaction time• Speed• Power

Agility is:

• The ability to move quickly and easily• To change directions quickly when moving• Used in games and sports as well as daily

activities

Balance is:

• The ability to keep from falling when standing or moving

• Needed for walking, running, jumping and other locomotor and nonlocomotor movements

Coordination is:

• Using the body parts and senses when you move

• The body and sense work together successfully to allow a person to successfully perform the activities they are doing

• Hand-eye coordination is one specific type of coordination used when hitting a ball, catching something or even typing.

Reaction time is:• The amount of time it takes

to move after a person hears, sees, feels or touches a stimulus

• The less time it takes a person to react, the better the reaction time

• Reaction time is used in sports, games and races, but it is also used in driving a car or using other motorized machines.

Speed is measured by how fast a person moves.

• Moving quickly is important in sports and games• Speed is also important in many daily activities

such as typing on a computer, dialing the phones, etc.

Power is the combination of two skills.

• Power is the combination of strength and speed.

• Many activities are performed better when a person has developed the ability to use their strength and speed (or power) together.

• For example: throwing a baseball from the third to first for an out requires power.

Determining your fitness level is very important!

How do you determine your fitness level?

Test!!!!More Testing!!!!!

Continual assessment

or continual TESTING!

Fitness tests include the following!

Muscle strength and endurance can be tested by:

• Standing broad jump

• Curl-ups

• Push-ups

• Pull-ups

• Trunk lift

• Shuttle run

Cardiovascular endurance can be tested by:

• The one mile run/walk

• A step test

• Swimming for distances

• Performing an activity for a long period of time

Fitness tests also include!

Flexibility can be tested by:

• The V-Sit reach• Sit and Reach test• Other tests used by

physical therapists and athletic trainers

Body composition can be tested using:

• Body fat calibers• Body Mass Index

(BMI) scale

Please get out your journal sheet!

• Respond to the open response question on the next slide.

• Place the completed journal entry (answer to the open response question) in your journal or notebook.

Sam wants to have total fitness, but he’s not sure what that means.

A. Identify and explain 3 components of health related fitness. Use specific details.

B. Identify and explain 3 components of skill related fitness. Use specific details.

C. Identify 4 activities that would improve either health or skill related fitness.