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Health-Related Fitness vs. Skill-Related Fitness

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Health-Related Fitness vs. Skill-Related Fitness. Total physical fitness includes: Health-related fitness. This is your ability to become and stay physically healthy. Skill-related fitness. This is your ability to maintain high levels of performance on the playing field.

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health related fitness vs skill related fitness
Health-Related Fitness vs. Skill-Related Fitness

Total physical fitness includes:

  • Health-related fitness. This is your ability to become and stay physically healthy.
  • Skill-related fitness. This is your ability to maintain high levels of performance on the playing field.
health related fitness
Health-Related Fitness

There are five components of health-related fitness:

  • Body composition
  • Cardiovascular fitness
  • Muscular strength
  • Muscular endurance
  • Flexibility
fitnessgram test for health related fitness
Fitnessgram Test for Health related fitness
  • @ Body Fat/BMI: Body composition
  • Pacer/Mile run: Cardiovascular fitness
  • Pushups: Muscular strength
  • Curlups: Muscular endurance
  • Sit & Reach: Flexibility
health related fitness vs skill related fitness1
Health-Related Fitness vs. Skill-Related Fitness

Body composition is the relative percentage of body fat to lean body tissue.

health related fitness vs skill related fitness2
Health-Related Fitness vs. Skill-Related Fitness

Cardiovascular fitness is the ability of your body to work continuously for extended periods of time.

Cardiovascular fitness is sometimes called cardiorespiratory endurance.

health related fitness vs skill related fitness3

Term to Know

Energy cost

The amount of energy needed to perform different physical activities or exercise.

Health-Related Fitness vs. Skill-Related Fitness

Muscular strength: maximum amount of force a muscle or muscle group can exert against an opposing force.

It contributes to more efficient movement and reduces your energy cost.

health related fitness vs skill related fitness4
Health-Related Fitness vs. Skill-Related Fitness

Muscular endurance: ability of the same muscle or muscle group to contract for an extended period of time without undue fatigue.

The higher your level of muscular endurance, the lower your energy cost.

health related fitness vs skill related fitness5
Health-Related Fitness vs. Skill-Related Fitness

Flexibility: ability to move a body part through a full range of motion.

A moderate to high level of flexibility is central to efficient physical movement.

health related fitness vs skill related fitness6
Health-Related Fitness vs. Skill-Related Fitness

The Benefits of Flexibility

Helps reduce your risk for muscle and bone injuries.

Improves performance fitness.

Reduces some types of muscle soreness following physical activity or exercise.

Improves functional health and fitness.

skill related fitness
Skill-Related Fitness

Skill-related fitness has six components:

  • Agility
  • Balance
  • Coordination
  • Speed
  • Power
  • Reaction time
test for skill related fitness
Test for Skill related fitness
  • Zig-zag drill: Agility
  • Stork test: Balance
  • Ball test: Coordination
  • 40/100 meter sprint: Speed
  • Standing Broad/High Jump: Power
  • Ruler test: Reaction time
health related fitness vs skill related fitness7

Term to Know

Agility

The ability to change and control the direction and position of the body while maintaining a constant, rapid motion.

Health-Related Fitness vs. Skill-Related Fitness

Agility is the component of skill-related fitness that accounts for an athlete’s “quick feet.”

health related fitness vs skill related fitness8

Term to Know

Balance

The ability to control or stabilize the body while standing or moving.

Health-Related Fitness vs. Skill-Related Fitness

Balance helps you maintain control while coordinating your movements.

Balance in sports depend in large measure on biomechanics.

health related fitness vs skill related fitness9

Term to Know

Coordination

The ability to use the senses to determine and direct the movement of your limbs and head.

Health-Related Fitness vs. Skill-Related Fitness

Coordination requires using a combination of different muscle groups at once.

Coordination can only be sharpened with practice.

health related fitness vs skill related fitness10

Term to Know

Speed

The ability to move your body, or parts of it, swiftly.

Health-Related Fitness vs. Skill-Related Fitness

Speed is largely determined by heredity, speed can be increased.

Building muscular strength can lead to gains in speed.

Most limited by Heredity!

health related fitness vs skill related fitness11

Term to Know

Power

The ability to move the body parts swiftly while simultaneously applying the maximum force of your muscles.

Health-Related Fitness vs. Skill-Related Fitness

Power is a function of both speed and muscular strength.

Proper biomechanics can also enhance power by improving your balance, coordination, and speed.

health related fitness vs skill related fitness12

Term to Know

Reaction time

The ability to react or respond quickly to what you hear, see, or feel.

Health-Related Fitness vs. Skill-Related Fitness

The quicker your response, the better your reaction time.

health related fitness skill related fitness and you
Health-Related Fitness, Skill-Related Fitness, and You

Agility, coordination, and power are skill-related components that can be improved through practice.

Health-related fitness can be improved by participating in many physical activities that are not necessarily related to sports or games.

your exercise prescription

Term to Know

Exercise prescription

This is a breakdown of how often you need to work, how hard, the length of time per session, and the type of activity or exercise performed.

Your Exercise Prescription

Exercise prescription is the “dose” of exercise you need to maintain a high level of fitness.

The factors of an exercise prescription are referred to as FITT.

your exercise prescription1
Your Exercise Prescription

F

requency: how often you work.

I

ntesity: how hard you work.

T

ime: the length of time, or duration, that you work.

T

ype: the specific type or mode of activity you choose.

your exercise prescription2

Term to Know

The overload principle

In order to improve your level of fitness, you must increase the amount of regular activity or exercise that you normally do.

Your Exercise Prescription

Exercise prescriptions are governed by the specificity principle, the progression principle, and the overload principle.

You will learn about the principles of specificity and progression in Lessons 3 and 4.

your exercise prescription3

Term to Know

Frequency

Refers to the number of times per week you engage in physical activity or exercise.

Your Exercise Prescription

These scientific principles are applied to an exercise program by adjusting all the FITT factors in your prescription.

The first FITT factor is frequency.

your exercise prescription4

Term to Know

Cardiovascular conditioning

Exercises or activities that improve the efficiency of the heart, lungs, blood, and blood vessels.

Your Exercise Prescription

Frequency considerations are:

  • Your specific fitness goals. One basic goal should be cardiovascular conditioning
  • Your current level of fitness.
  • Other priorities and responsibilities in your daily life.
your exercise prescription5

Term to Know

Intensity

The difficulty or exertion level of your physical activity or exercise.

Your Exercise Prescription

The second FITT factor is intensity.

your exercise prescription6

Term to Know

Heart rate

The number of times your heart beats a minute.

Your Exercise Prescription

For cardiovascular conditioning, a reliable measure of intensity is a percentage of your maximum heart rate.

your exercise prescription7

Term to Know

Perceived exertion

A measure of how hard you feel you are working during physical activity or exercise.

Your Exercise Prescription

Another method of determining intensity is using perceived exertion or Ratings of Perceived Exertion (RPE).

RPE are based on your awareness of specific body cues; such as how hard you are breathing, your heart rate, or body temperature.

your exercise prescription8

Term to Know

Talk test

A measure of your ability to carry on a conversation while engaged in physical activity or exercise.

Your Exercise Prescription

Another method for monitoring your intensity is the talk test.

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Your Exercise Prescription

For weight training, a useful gauge of intensity is a percentage of your maximum strength.

Maximum strength is a measure of how much weight you can lift one time for a given exercise.

your exercise prescription10

Term to Know

Time

The duration of a single workout, usually measured in minutes or hours.

Your Exercise Prescription

The third FITT factor is time.

  • A workout that is too brief may result in limited progress.
  • A workout that is too long will increase your risk for injuries.
your exercise prescription11

Term to Know

Type

The particular type of physical activity or exercise you choose to do.

Your Exercise Prescription

The fourth FITT factor is type.

The choice and type of activity you participate in are up to you.

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Your Exercise Prescription

The type of activity and the particular activity you do should be guided by these considerations:

What you enjoy doing

How much time you have for the activity

How much money you can afford to spend on needed equipment

specificity and change

Term to Know

Specificity principle

Overloading a particular component will lead to fitness improvements in that component alone.

Specificity and Change

To apply the specificity principle effectively, you need to evaluate your personal fitness goals and design a plan that will target specific areas of your fitness.

goal setting

Term to Know

Short-term goals

Goals that can be accomplished relatively easily and quickly.

Goal Setting

Setting goals is essential tothe success of any effort.

Some goals are short-term goals.

goal setting1

Term to Know

Long-term goals

Goals that are more complex and require considerable time and planning.

Goal Setting

Goals that take longer to achieve are long-term goals.

goal setting2
Goal Setting

Recommendations

Keep your goals simple, specific, and realistic.

List ways that help you reach your goals.

Seek help from others who can help you achieve your goals.

Be flexible in case you need to reevaluate your progress.

Keep records to monitor your progress.

Be positive. Avoid being negative about yourself.

Reward yourself in a healthy way as you achieve your goals.

choosing activities
Choosing Activities

Consider these factors when designing your fitness program:

  • Where you live
  • Time and place
  • Personal safety
  • Comprehensive planning
record keeping

Your Journal Should Include

Record Keeping
  • Your goals
  • The days you exercise
  • Time, distance, and intensity
  • Environmental conditions
  • Different routes you may have taken
  • Places you exercised
  • Specific activities or exercises you did
  • Any injuries
  • Foods and liquids consumed
  • Weight loss or gain
  • Progress
progression

Term to Know

Progression principle

As your fitness levels increase, so do the factors in your FITT.

Progression

You have learned about two principles involved in exercise prescription: overload and specificity.

In this lesson, you will learn about a third principle: the progression principle.

progression1

Term to Know

Overuse injury

This is a muscular injury that results from overloading your muscles beyond a healthful point.

Progression

When acquiring any new skill, you start slowly, then progress to more advanced levels.

If you increase all the factors in your FITT at once, you risk and overuse injury.

progression2
Progression

Stages of Personal Fitness Progress

Initial Stage

Improvement Stage

Maintenance Stage

progression3

Term to Know

Trainability

The rate at which an individual’s fitness levels increase during fitness training.

Progression

These factors affect progression:

  • Your initial fitness level
  • Your heredity
  • The rate at which you overload your body or change your FITT
  • Your specific goals
  • Your trainability
progression4

Term to Know

Training plateau

A period of time during training when little, if any, fitness improvement occurs.

Progression

Trainability is determined, to a large extent, by heredity.

Different people train at different rates.

Training plateausare a natural part of the training process.

progression5

Term to Know

Detraining

The loss of functional fitness that occurs when one stops fitness conditioning.

Progression

People experience detraining if they lose the battle of will when a training plateau occurs.

progression6

Term to Know

Cross-training

Varying your exercise or activity routine or type.

Progression

One measure that can prevent detaining, particularly if you are injured, is cross-training.

progression7

Term to Know

Overtraining

Exercising, or being active to a point where it begins to have negative effects.

Progression

Overtraining is the leading cause of overuse injuries and burnout.

progression8

Terms to Know

Fatigue

The feeling of being tired all the time.

Progression

Health problems from overtraining include:

  • Chronic fatigue
  • Insomnia
  • Constant muscle soreness
  • Rapid weight loss
  • Loss of appetite
  • Elevated resting heart rate
  • Elevated blood pressure
  • Weakened immune system
  • In females, absence of menstrual cycles, and possible infertility

Insomnia

Sleeplessness

progression9

Term to Know

Restoration

Ways in which you can optimize your recovery from physical activity or exercise.

Progression

The speed of restoration depends on your FITT.

If you exercise daily, you will need to recover more quickly than if you worked out every other day.

progression10
Progression

Factors That Influence Restoration

Age

Experience

Environment

Amount of rest

Nutrition, including fluids

components of a complete workout
Components of a Complete Workout

There are three components of a complete workout:

  • A warm-up
  • The workout itself
  • A cooldown
components of a complete workout1

Term to Know

Warm-up

A portion of a complete workout that consists of a variety of low-intensity activities that prepare the body for physical work.

Components of a Complete Workout

A warm-up should always precede moderate to vigorous physical activity.

components of a complete workout2

Terms to Know

Terms to Know

Active warm-up

Raises body temperature by actively working the body systems centering on the muscles, skeleton, heart, and lungs

Active warm-up

Raises body temperature by actively working the body systems centering on the muscles, skeleton, heart, and lungs

Passive warm-up

Raises the body temperature through the use of outside heat sources.

Components of a Complete Workout

There are two main methods of warming up.

  • Active warm-up
  • Passive warm-up
components of a complete workout3
Components of a Complete Workout

An active warm-up will have two phases.

A cardiovascular phase is designed to gradually increase your heart rate and body temperature. It may include jogging slowly or running in place on a treadmill.

A muscular-skeletal phase is designed to loosen up the muscles and connective tissues. It may include static body stretches.

components of a complete workout4
Components of a Complete Workout

Warm-up Guidelines

Remember to do a cardiovascular and muscular-skeletal phase in every warm-up.

Start slowly, and gradually increase intensity.

Warm up for five to fifteen minutes in temperate weather.

When it is cold, you may want to take more time to warm up.

Design a specific warm-up intended for your exercises.

Make your warm-up intensity high enough to produce an increase in heart and breathing rates and a light sweat.

components of a complete workout5
Components of a Complete Workout

The workout phase of your fitness program is the period of time that you should spend daily in physical activity or exercise.

components of a complete workout6
Components of a Complete Workout

The cooldown phase will ensure a safe and more effective recovery. Its purpose is to lower your heart rate gradually.

components of a complete workout7

Term to Know

Blood pooling

A condition in which blood collects in the large veins of the legs and lower body.

Components of a Complete Workout

The cooldown portion of your routine is as important as the warm-up.

This gradual decrease will prevent blood pooling.

components of a complete workout8

Terms to Know

Terms to Know

Cardiovascular cooldown

Consists of moving about slowly and continuously for three to five minutes following physical activity or exercise.

Stretching cooldown

Involves three to five minuets of stretching.

Components of a Complete Workout

The cooldown has two phases:

  • A cardiovascular cooldown
  • A stretching cooldown