PHYSICAL EDUCATION
HANDOUT
3º E.S.O.
PHYSICAL FITNESS AND HEALTH
FITNESS COMPONENTS
CURSO 2011/2012
Teacher: Daniel Martínez Gallego
IES LA SAGRA
1. PHYSICAL FITNESS AND HEALTH
Healthy: to be free from illness, injury or pain. Good nutrition, good hygiene,
enough rest, free of drugs, alcohol and cigarettes, safe sexual choices, no risky
behaviors, able to handle stress.
Active: doing some form of physical activity 30 minutes a day.
Physical fitness is the ability of your body systems, including your circulatory, muscular, and
skeletal systems to work efficiently. To be physically fit means to be able to do physical activity
with the least amount of energy, or doing a day’s work with energy left over for leisure activities.
The Benefits of Daily Physical Activity
There are many benefits from regular exercise such as it will improve your longevity and quality of
life. Specifically, Physical fitness will improve your:
___ physical appearance
___ self confidence
___ health (less heart disease, obesity,
backache, high blood pressure, ulcers)
___ enjoyment of life
___ relaxation
___ energy level
___ muscular development
___ ability to sleep
___ flexibility
Health Related Fitness Components
There are five components of physical fitness (Flexibility, Muscular Strength, Cardiovascular
Fitness, Body Composition & Muscular Endurance) that help us to stay healthy.
Cadiovascular endurance / Aerobic Fitness /
Aerobic endurance: The ability of the heart, lungs
and circulatory system to
deliver oxygen to the body so that it can work for
long periods of time.
Muscle Endurance: The ability of your muscles to
work for long periods of time (standing, running)
without tiring.
Muscular Strength: The ability to apply a maximal
force.
Flexibility: The ability to use your joints through a
wide range of motion.
Body composition: The amount of muscles, bones,
and fat tissue that make up your body. Too little or
too much body fat can cause health problems.
There are two kind of endurance:
Muscular
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Your muscles can continue to apply a lot of force for a long period of time.
The feeling of heavyness and weakness means your muscles are fatiguing
Muscular endurance can be increased through weight training.
Cardiovascular
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Your heart and lungs can keep your muscles supplied with Oxygen during the exercise.
The harder your muscles work the more oxygen they need, causing the heart and breathing
rates rise.
The better your cardiovascular system is, the slower your heart rate is because you pump
more blood with each beat.
You can improve your cardiovascular endurance with aerobic training
The graph below will help you work out what heart rate you should train at to get the best
results.
Target Heart Rate
The aerobic zone is where you should be working if you want to improve your cardiovascular
endurance. To calculate the heart rate where you want to work out (target heart rate), the first step is
to know your maximum heart rate (220 - age). To improve the aerobic system, a person works at a
percentage of a maximum Heart Rate. You want to know the lower and the upper range.
Your Target Heart Rate must be aproximately between 60% and 85% of your Maximum Heart
Rate.
EXAMPLE: Work out at 75% of your Maximum Heart Rate.
Maximum Heart Rate: 220 - 13 = 207
207 x 0.75 = 155 bpm (beats per minute).
60% of your Maximunm Heart Rate______________
85% of your Maximum Heart Rate_______________
AGE
MAX HR
60% LOW RANGE
75% MIDDLE
RANGE
85% UPPER
RANGE
12
208
125
156
177
13
207
124
155
176
14
206
124
155
176
15
205
123
154
174
Finding heart rate:
Wrist: Radial artery. Place the middle and index fingers on the soft area of the wrist just below the
base of the thumb.
Neck: Carotid artery. Place the middle and index fingers midway between the ear and the Adam’s
apple on the neck.
To know your beats per minute, count the number of beats in:
15 seconds and multiply by 4.
10 seconds and multiply by 6.
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Skill Related Fitness Components
There are six skill related components of fitness (Agility, Balance, Power, Speed, Coordination,
reaction time). These components do not contribute to good health but rather assist in improved
performance of skills used for example in games and sports.
- Agility: ability to change direction
quickly
- Balance: ability to keep upright
posture.
- Coordination: ability to use many
body parts in unison.
- Power: ability to use strength
explosively , in one big effort for a
short time.
- Reaction: time taken to start
movement.
- Speed: ability to complete a distance
in a short period of time.
Facts about fitness components
Cardiovascular Fitness
1. List some of the benefits of having good Cardiovascular Fitness.
Increase longevity
Fewer diseases: diabetes, high blood pressure, heart disease, stroke, cancer,obesity
Work longer without tiring
2. To increase my Cardiovascular Fitness I must raise my heart rate to at least 124 BPM for 20 min.
3 times a week.
3. Which of the following activities could you do to increase your Cardiovascular Fitness?
__ Swimming
__ Cycling
__ High Jump
__ Basketball
__ Badminton
__ Nintendo
__ Soccer
__ Roller - Blading
__ Aerobics
Muscular Strength
1. Some of the benefits of having good muscle strength:
Better performance in work /sports
Fewer injuries and falls
2. Which of the following activities require a lot of muscular strength in order to perform well?
____shoveling snow
____step aerobics
____ high jump
____soccer
____ lifting a heavy load
____ volleyball spike
____standing
____swimming
____ javelin
Muscle Endurance
1. Some of the benefits of having good muscular endurance?
Work for longer time without tiring.
Fewer muscle injuries
Better performance in work/sports
2. How can you increase your muscle endurance?
3. Which of the following activities require muscular endurance?
____ shoveling snow
____ soccer
____ standing
____step aerobics
____ lift a heavy load
____ swimming
____ high jump
____ volley ball spike
____ javelin
Flexibility
1. Some of the benefits of having good flexibility?
Activities are not limited, advantage in sport/work,
Fewer joint injuries
2. How can you improve your flexibility
4. Why is it important to stretch before activities? ________________________________
Body Composition
1. The body is made up of fat, lean tissue (muscle and bone) and water. You want to maximize the
muscular mass and minimize the fat by exercising.
2. The most healthy range for your BMI is 20-25
3. What problems can result if your BMI is too low (under 20)?
Not enough body fat to provide energy, protect vital organs, make hormones, store
vitamins, or insulate the body from cold.
4. What problems can result if your BMI is too high ( over 27)?
HIGHER RISK OF: Obesity, heart disease, high blood pressure, stroke, diabetes,
cancer
5. If a BMI is too high, how can someone best reduce it to lower health risks?
6. Which of the following activities would burn body fat most efficiently?
____Biking ____Cooking ____Step Aerobics ____Running ___Golfing
BODY MASS INDEX (B.M.I.): This is calculated by dividing a person´s weight by their
height squared
B.M.I= WEIGHT (in kg.) / HEIGHT2 (in meters)
For example: Your weight is 75 kg and your height is 1.50
75
B.M.I = ----------------------------- = 33,33 IMC (kg. /m 2.)
2,25 (1.50 x 1.50 )
0___________18________25__________30_______35_______40
!-- SLIM……….NORMAL…..OVERWEIGHT....OBESITY-------------!
7. To improve your present fitness level in this component do you need to raise or lower your BMI?
_____________
Why are fitness components important?
Cardiovascular fitness
This component has enormous benefits to our lifestyle as it allows us to be active throughout the
day, for example walking to the shops, climbing stairs or running to catch a bus. It also allows us to
get involved in sports and leisure actvities.
If we have good cardiovascular fitness then our health is also good as it helps with:
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Fat metabolism
Improved delivery of Oxygen
Faster removal of waste products
Decreased levels of stress
Muscular endurance
This component is used in day-to-day life in activities such as climbing stairs, digging in the garden
and cleaning. Muscular endurance is also important in sports, such as football (repeated running and
kicking), tennis (repeated swinging of the arm to hit the ball) and swimming (repeating the stroke).
Muscular strength
Strength is vitally important, not only in sports but in day-to-day life. We need to be strong to
perform certain tasks, such as lifting heavy bags or using our legs to stand up from a chair.
Strength is important for our health as it enables us to :
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Avoid injuries
Maintain good posture
Remain independent (in older age)
Flexibility
This is often thought to be less important than strength, or cardiovascular fitness. However, if we
are not flexible our movement decreases and joints become stiff. Flexibility in sports allows us to
perform certain skills more efficiently, for example a gymnast, dancer or diver must be highly
flexible, but it is also important in other sports to aid performance and decrease the risk of injury.
In daily activities we must be flexible to reach for something in a cupboard, or off the floor. It also
helps:
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Prevent injuries
Improve posture
Reduce low back pain
Maintain healthy joints
Improve balance during movement
Body Composition
The amount of fat we carry varies from person to person and healthy averages vary with gender and
age. A healthy amount of fat for a man is between 15&18% and for women is higher at 20-25%. It
is important to maintain a healthy percentage of body fat because:
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Excess body fat can contribute to developing a number of health problems such as heart
disease and diabetes
Places strain on the joints, muscles and bones, increasing the risk of injury.