MAPEH 1O componentsofphysicalfitness-131016130911-phpapp01.ppt

MAPEH 1O componentsofphysicalfitness-131016130911-phpapp01.ppt

1. Dr. D. N. BidDr. D. N. Bid

2. (Health-Related)
Physical Fitness
Measure of a
person’s ability to
perform physical
activities requiring:
Endurance
Strength
Flexibility

3. Skill-
Related
Fitness
Health-
Related
Fitness

4. Agility
Balance
Coordination
Reaction time
Speed

5. Speed:
Amount of distance travelled in one direction in
comparison to time
Running a certain distance in fastest time possible 100 M
Dash
 Balance:
Definition – Ability to maintain equilibrium
Measurement – Balance board/ Stork stand
Coordination:
Definition – Putting relevant motor programs in correct
order
Measurement – football
Agility:
Definition – Ability to move and change direction quickly
Measurement – dancing, martial arts
Reaction Time:
Definition – Time between stimulus-response
Measurement – Reaction time test

6. 1. Muscle strength1. Muscle strength
2. Muscle endurance2. Muscle endurance
3. Cardiovascular endurance 3. Cardiovascular endurance

4. Flexibility4. Flexibility
5. Body composition5. Body composition

7. The ability of a muscle or muscle group to
exert a maximum force against a resistance
ONE TIME through the full range of
motion. Range of motion (ROM) is the
degrees through which a joint can move.
1 RM-one repetition maximum.
Bench press
Squat

8. The ability of a muscle or
muscle group to exert a sub-
maximal force REPEATEDLY
over a period of time.

9. To improve strength, lift heavier weights than you are
used to.
To improve muscle endurance, lift more times, not
more weight.

10. The ability to perform large muscle moderate
to high intensity exercise for PROLONGED
PERIODS keeping your heart rate in the heart
rate target zone:

220220
- age- age
x 70% to 85%x 70% to 85%
The target heart rate zone for a 17 year old is The target heart rate zone for a 17 year old is
142-173 beats per minute.142-173 beats per minute.

11. Is the ability to move a joint
through its complete range of
motion (ROM).

12. Is the amount of lean body mass
(bone, muscle, organs and body
fluids) compared with the
amount of body fat.
ADULT MALE ADULT FEMALE
15%-18% 22%-25%
BMI = Body Mass IndexBMI = Body Mass Index
It is an indirect measure of body It is an indirect measure of body
composition composition
based on height and weight. based on height and weight.

13. A. Multiply your
weight in pounds
by .45 to get
kilograms
B. Convert your
height in inches and
multiply this
number by .0254
C. Multiply your
height number by
itself
D. Divide this into
your weight in
kilograms
A man weighing 175 pounds
and standing 5’9” tall
A. 175 x .45= 78.75
B. 5’9” = 69”
69” x .0254= 1.7526
C. 1.7526
x 1.7526
3.0716
D. 78.75/ 3.0716 = 25.64 BMI
(Body Mass Index)

14. Range
 
19 and belowlowest risk for premature
death
19 to 24.920% higher
25 to 26.930% higher
27 to 28.960% higher
29 and above100% higher

15. Overload
human body stressed slightly more than accustomed.
Threshold of Training
minimum level of exercise.
Adaptation
body adapts to exercise level.
Principle of Progression
gradually increase overload over a period of time.

16. Principle of
Reversibility
use/disuse-use it
or lose it-2weeks
Principle of
Overuse
overdo causing
chronic injuries
or undue
fatigue.

17. States that a body
system must
perform at a level
beyond normal in
order to adapt
and improve
physiological
function and
fitness.

18. A gradual increase in the level of exercise that
is manipulated by increasing frequency,
intensity, or time, or a combination of all three
components.

19. Frequency
Intensity
Time
Type

20. FrequencyFrequency IntensityIntensity TimeTime TypeType
How OftenHow OftenHow IntenseHow IntenseHow LongHow Long What KindWhat Kind
Three times per Three times per
week, week,
preferably daily preferably daily
and after a and after a
warm-up to warm-up to
raise muscle raise muscle
temperature.temperature.
Slow Slow
elongation of elongation of
the muscle to the muscle to
the point of the point of
mild mild
discomfort and discomfort and
back off back off
slightly.slightly.
Up to 4-5 Up to 4-5
stretches per stretches per
muscle or muscle or
muscle group. muscle group.
Hold each Hold each
stretch 10-30 stretch 10-30
sec. Always sec. Always
warm up prior warm up prior
to stretching.to stretching.
The preferred The preferred
stretch for the stretch for the
classroom is slow classroom is slow
static stretching static stretching
for all muscles or for all muscles or
muscle groups.muscle groups.

21. Strengthen Heart
Strengthen Heart
L
o
w
e
r

B
l
o
o
d

P
r
e
s
s
u
r
e
L
o
w
e
r

B
l
o
o
d

P
r
e
s
s
u
r
e
Lower RHR
Lower RHR
Reduces Risk of Heart DiseaseReduces Risk of Heart Disease
Helps Maintain Healthy Body WeightHelps Maintain Healthy Body Weight
Stronger Bones & Stronger Bones &
MusclesMuscles
M
ore Energy
M
ore Energy
Reduces Reduces
StressStress

22. Step ups for
two minutes
Count pulse
immediately after
for one minute to
determine cardio
endurance level

23. Step Test Results

85- 95 Excellent
96-105 Good
106-125 Fair
125 or more –
needs
improvement


24. One way to check how hard
you are exercising is to
check your maximum heart
rate ( MHR).
If you exercise hard enough
you will be in your target
heart rate zone which is
60 % to 85% of your MHR.
Resting Heart Rate (RHR)
is your heart rate when you
are not exercising
Recovery Time: the amount
of time your heart takes to
return to its RHR after
exercising
MHR = 220 – age
60% of MHR =
MHRx60
85% of
MHR=MHRx0.85

25. > Is exercise that uses
oxygen to get energy
> Oxygen comes from the
glucose in sugars in
bread or fruits that we
eat
> Endurance exercises
such as long distance
running and
swimming are aerobic
exercises

26. 1) Exercise that is fueled
without using oxygen
2) In this exercise glycogen
is use. It is another
kind of sugar found in
food
3) Activities that use
strength in short bursts,
such as sprinting and
weight lifting are
anaerobic exercises

27. 1)Aerobic and Anaerobic
exercises can be used
together
2) For example, tennis
players use short burst
of strength when they
serve or return the ball
so they are using
anaerobic energy.
2)Their bodies use
aerobic energy to keep
playing.

28. > Competition: is a contest
between two or more people
or teams
> Competition can help
improve fitness
> Competition can also be
fun
> Sportsmanship: is the
ability to treat all players,
officials, and fans fairly
during competition
> makes competition fun for
players, fans and officials

29. >Someone who practices
sportsmanship
> Always plays his/her
best
> Follows the rules of the
game
> Considers the safety of
other players
> Congratulates players
for a good job even if they
are on a different team
> polite if he/she
loses and modest
when he/she wins

30. > The use of weights to
make muscles stronger
or bigger.
> Improves muscular
strength and endurance
> Two types of weight
lifting:
1) strength development
2) body building

31. > Usually lift more
weights, does fewer
repetitions and does a
different number of
sets than someone
who does not want big
muscles
>Repetition: number of
times you do an
exercise
> Set: is a group of
repetitions

32. > Two types of
weight- training
equipment
1) Free weights:
dumbbells, barbells
and curl bars.
2) Machines: use a
system of pulleys to
let your control the
weight as you lift it

33. 1) Use a spotter: someone who can take weight
away if you can not finish a lift
2) Lift weights in groups. Take turns to rest
3) Make sure the free weights are secured to the
bar
4) Make sure you understand how a machine
works
5) Do not lift something that is too heavy for you
6) Exercise both sides of a joint to prevent
injury. If you worked on your chest, you should
also work on your shoulders

36. > Sharp pain
> Tenderness in a single
area
> Swelling
> A reduced range of
motion around a joint
> muscle weakness
> numbness or tingling
> muscle soreness is
normal and will go away
the next time you exercise

37. > Most adults need to
exercise at least three to five
time a week. However, some
people exercise too much
>Signs of overtraining
 * You feel tired all the time
 * You aren’t doing well
during games and practices
 * Your resting heart rate
increases
 * You may get hurt more
often


38. > Acute Injuries
 1) Strains: when a
muscle or tendon is
overstretched or torn
 2) Sprains: when a
joint is twisted
suddenly; the
ligaments are stretched
or torn
3) Fracture: a cracked
or broken bone

39. > Report an acute injury to
your parents or a teacher
right away.
> You may need to see a
doctor
> First aid includes rest,
ice, compression( wrap
with bandage) and
elevation ( elevate on a
chair or stool)
> These steps reduce
swelling and pain

40. > Develops a long period
of time
> Examples:
 1) Stress fractures: a
tiny fracture
 2) Tendinitis: an
irritation of a tendon
> Can be caused by
increasing physical
activity too quickly
> can be used by using the
wrong equipment
> Can be caused by
exercising on uneven
surfaces
> The best treatment
is rest

41. 1) Warm up and Cool
Down: injuries can
happen without these
2) Do stretching before
exercising and after
warming up improves
flexibility
3) Do not go too fast
 Increasing frequency,
intensity and time too
much or too soon can lead
to injury

42. 4)4) Improve your form:
5)Use a mirror to see if
your form is right; get a
trainor who can tell you
if your form is good or
not
6)5) Take a break:
7)Alternate hard exercise
with active rest
8)6) Wear the right sports
gear: Take the weather
into consideration;
always wear appropriate
shoes

43. 7) Use your safety
equipment: falls and
collisions are common
in sports and accident
happen when you least
expect them
8) Do not exercise alone
Exercising with friends
is a good way to
prevent accidents