THE BODY IN ACTION

Fitness Overview

WHAT IS FITNESS?
Some definitions - The state or condition of being fit; suitability or appropriateness. - Good health or physical condition, especially as the result of exercise and proper nutrition. - being in shape
.

Being fit means being able to cope with the demands of the activity. Different activities make different demands on the body.

COMPONENTS OF FITNESS PHYSICAL FITNESS CARDIORESPIRATORY ENDURANCE STRENGTH MUSCLAR ENDURANCE FLEXIBILITY POWER SPEED

CARDIORESPIRATORY ENDURANCE

THE ABILITY OF THE HEART, RESPIRATORY (LUNGS), AND CIRCULATORY SYSTEMS TO SUPPLY OXYGEN AND NUTRIENTS TO THE WORKING MUSCLES OVER A LONG PERIOD OF TIME.

STRENGTH

THE ABILITY OF A MUSCLE OR GROUP OF MUSCLES TO EXERT A MAXIMAL FORCE AGAINST A RESISTANCE.

MUSCULAR ENDURANCE

THE ABILITY OF A MUSCLE OR GROUP OF MUSCLES TO WORK FOR A LONG PERIOD OF TIME WITH MINIMAL FATIGUE

FLEXIBILITY

THE ABILITY TO MOVE A BODY PART THROUGH A FULL RANGE OF MOTION ABOUT A JOINT, OR A SERIES OF JOINTS

POWER

THE ABILITY TO TRANSFER ENERGY INTO FORCE QUICKLY IS POWER. IT IS A COMBINATION OF STRENGTH AND SPEED

SPEED

THE ABILITY TO PERFORM A MOVEMENT IN A SHORT PERIOD OF TIME. IT IS HOW QUICKLY THE MUSCLES CAN MOVE THE JOINTS.

Q.WHAT IS ENDURANCE? A. Having endurance enables you to repeatedly perform a skill, or take part in an activity for a long time.

THERE ARE TWO KINDS OF ENDURANCE:

1. Cardio-respiratory endurance - required in whole body activities, which increase the demands on the heart and lungs. E.g, marathon running, football and hockey. 2.Muscular endurance - where a muscle or group of muscles are required to work continuously. E.g, leg muscles in cycling.

CARDIO-RESPIRATORY ENDURANCE
Cardio = Heart Respiratory = Lungs Cardio-respiratory endurance

A HIGH LEVEL OF CARDIO-RESPIRATORY ENDURANCE (CRE) ALLOWS:

You to work for a longer period of time before becoming tired. You to maintain a high work level with less effort. A quicker recovery after taking part in activity. Longer levels of concentration = fewer mistakes

Q. HOW DO YOU IMPROVE MUSCULAR ENDURANCE?

A. You can use circuit training
Circuits can be based on: Time - increasing the time spent at each station, or decreasing the rest time. Or Number - Using a programme based on the maximum number of repetitions you can perform at each station N.B Remember to re-test and increase your workload

HERE ARE SOME QUESTIONS TO TRY:

Q. Which two statements from below about muscular endurance are correct? A)Footballers need muscular endurance to help them shoot. B)Rowers need muscular endurance in their arms. C)Muscular endurance in the legs will allow a cyclist to work longer. ANSWER: B and C

Q. WHICH OF THE FOLLOWING STATEMENTS ABOUT THE EFFECTS OF EXERCISE ARE TRUE? A)The size of the heart increases. B)The lungs become smaller. C)The lungs become more efficient and can take in more oxygen. D)Your maximum heart rate increases.

ANSWER: A and C