Personal Fitness
Chapter 3
Personal Fitness
Types of Physical Fitness
Principles of Training
Two Types of Physical Fitness
Health-related Physical Fitness
Skilled-related Physical Fitness
Health-Related Physical Fitness
Cardiorespiratory Fitness
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
Cardiorespiratory Fitness
The ability to do vigorous, large
muscle exercise over a long period of
time.
- Examples:
Jogging & Swimming
Muscular Strength
The amount of force that can be
exerted by a single contraction of the
muscle.
- Example:
Lifting heavy objects require
strength
Muscular Endurance
The ability to continue using certain
muscles for a period of time.
- Example:
the # of push-ups you are able to
do
Flexibility
The ability of a joint and a muscle
group to move through a range of
motion.
- Example:
Stretching – helps prevent muscle
and
joint injury
Body Composition
The percent of body weight
composed of fat compared to the
percent that is composed of tissue,
bone, and muscle.
- Example:
low % of body fat – indicates healthy body
composition
high % of body fat – is harmful to your
health
Evaluating Body Fat
Underwater Weighing(most accurate)
Skinfold Measurements
Electrical Impedance (most practical)
Recommended Body Fat Percentage
Girls = 15-25%
Boys = 10-20%
Skilled-Related Physical Fitness
Agility
Balance
Coordination
Power
Reaction Time
Speed
Agility
The ability to maintain control of
the body while changing direction.
Examples: soccer, racquetball,
basketball, & tennis require a lot of
changing direction
Balance
A kind of coordination which
allows you to maintain control of
your body while stationary or
moving.
Examples: skiing, gymnastics, &
skating require high level of balance
Coordination
The ability to use the
senses to produce smooth and
accurate movements.
Examples: golf, tennis, basketball,
baseball, volleyball, are good
examples
Power
The ability to combine strength
and speed in a movement.
Examples: high jumping, throwing
an object, vertical jump
Reaction Time
The time required to start a
movement after being alerted to
the need to move
Examples: reacting quickly is
extremely important in track,
swimming, baseball & karate
Speed
The ability to move your total body
quickly from one point to another.
Examples: many activities that
require running (sprinting) baseball,
softball, track, football
Factors Determining Your
Skilled-Related Fitness
Heredity
Practice
Specific Training
The Principles of Training
1. The Principle of Overload
- Placing increased demands upon
the body.
- This causes the body to adapt or
adjust which leads to improved
physical condition.
Use the F.I.T.T. Principles
F = Frequency: how often a person exercises
ex: 3 – 5 times a week
I = Intensity: how hard a person exercises
ex: 60 – 80 % workload
T = Time: how long a person exercises
ex: 20 – 30 minutes
T = Type: the kind of activity a person is doing
ex: continuous aerobic activity
using major muscle
Target Heart Rate
To achieve a cardiorespiratory training effect,
your heart rate must reach your target heart
rate.
Target Heart Rate is a specific age-based
pulse rate to be maintained during
aerobic exercise to ensure optimal
cardiovascular function.
During exercise, the intensity should maintain
the heart rate at 60% to 85% of the maximum.
Resting Heart Rate
The best time to measure resting
heart rate is right when you wake
up.
Generally a lower resting heart rate
implies more efficient heart function
and better cardiovascular fitness
Max Heart Rate
70 – 90 % of your MAX heart rate should be
obtained when you exercise.
Getting your heart rate up trains your body to
move more oxygen and blood to your muscles
more efficiently.
204 beats per minute is the maximum heart rate
for a Teenager.
Max heart rate refers to the fastest rate at which
your heart will beat in one minute.
***The percentage of your Max heart rate is the
best method to measure running intensity.
The Principles of Training
2. Principle of Progression
- The gradual increase in exercise
or activity over a period of time.
- As your fitness levels increase in
exercise/activity over a period of
time, so do the factors in your FITT.
The Principles of Training
3. Principle of Specificity
• Overloading a particular component will
lead to fitness improvement in that
component alone.
Working a specific group of muscles when
working out is the Specificity Principle.
An example would be wanting to work the
pectorals, one would bench press and not
squat.
Remember When Exercising
ALWAYS DO A WARM-UP AND
A COOL-DOWN
Benefits of the Dynamic
Warm Up
Prepares the body
Reduces injuries
Increases oxygen sent to muscles
Benefits of the Cool Down
(Static Stretching)
Allows body to adjust
Prevents cramps
Prevents soreness
Prevents pooling of blood
OTHER TRAINING FACTORS
Cross-Training
Involves combining two or more
types of exercise in one workout or
using different exercises alternately
in successive workouts.
Plateau
Your performance shows no
improvement for a period of time.
You may decrease in performance.
May be caused by overtraining.
Overtraining
Occurs when a person participates in
any physical activity at very high
intensity levels or for unusually long
periods of time.
Ratings of Perceived Exertion
A measure of how hard you feel you are working
during physical activity or exercise
Your body gives you cues (how hard you are
breathing, heart rate, body temperature and any
muscular or skeletal discomfort)
