Jaycee Angeline C.

Lorenzo Block 19 Physical Fitness -is a general concept defined in many ways by differing scientists, is generally achieved through correct nutrition, exercise, hygiene, and rest. Here are two major categories are considered: general fitness -a state of health and well-being specific fitness -a task-oriented definition based on the ability to perform specific aspects of sports or occupations Physical health -is the well being of a person both physically, and mentally. There are many activities that one can do to maintain their health condition and stay active. Physical wellness -involves aspects of life that are necessary to keep yourself in top condition. Optimal physical wellness is developed through the combination of beneficial physical activity/exercise and healthy eating habits. Elemental components of physical wellness include building muscular strength and endurance, cardiovascular strength and endurance and flexibility. Physical wellness is also concerned with developing personal responsibility for your own health care, such as caring for minor illnesses and knowing when professional medical attention is needed. Developing physical wellness empowers you to be able to monitor your own vital signs and understand your body's warning signs. You'll understand and appreciate the relationship between sound nutrition and how your body performs. The physical benefits of looking good and feeling terrific most often lead to the psychological benefits of enhanced self-esteem, self-control, determination and a sense of direction. Parameters of Fitness Health-related physical fitness (HRF) consists of cardiorespiratory endurance (CRE), muscular endurance and strength, flexibility and body composition.

Skill-related physical fitness (SRPF) consists of agility, balance, coordination, power, reaction time and speed. Physiological fitness (PF) consists of MetF, MorF and BI. Components of Physical Fitness Cardiovascular Fitness: The ability of the circulatory system (heart and blood vessels) to supply oxygen to working muscles during exercise. -Cooper run Body Composition: The relative percentage of body fat compared to lean body mass (muscle, bone, water,etc) -measured through underwater weighing Flexibility: The range of movement possible at various joints. -Sit and reach Muscular strength: The amount of force that can be produced by a single contraction of a muscle - bench press, leg press or bicep curl Muscular endurance: The ability of a muscle group to continue muscle movement over a length of time. - cycling, step machines and elliptical machines Speed: The ability to move quickly from one point to another in a straight line -Sprint Agility: The ability of the body to change direction quickly Balance: The ability to maintain an upright posture while still or moving -Balance excercises Coordination: Integration with hand and/or foot movements with the input of the senses. -Basketball, Volleyball Reaction Time: Amount of time it takes to get moving. Power: The ability to do strength work at an explosive pace. Cardivasculars Importance -because your heart controls the oxygen flow to all your muscles - meaning cardiovascular health has a direct impact on your performance, both endurance and strength wise How to improve Cardio Vascular Indurance All it takes is 15 minutes of exercise while in your target heart rate, 3 times a week.

Target Zone Heart Rate

-To calculate your heart rate zone, you must first determine your average maximum heart rate. -The maximum heart rate calculation is a basic calculation of 220 minus your age. -So, if you are 45 years old, your average maximum heart rate would be 220 45 = 175 beats per minute. -To calculate the target heart rate, or heart rate during exercise, you will be finding a range based on a percentage of your average maximum heart rate. -This range is between 50 to 85%, although this range of 50 - 85 varies on different websites. -So, for the same 45 year old with a max heart rate of 175, the zone would be 87 148 beats per minutes. -Of course, who wants to hold their wrist for a full 60 seconds to make sure they are within the targeted range, especially while running on the treadmill? -So, lets break that down to just 10 seconds, which is known as your 10 second heart rate. This will be easier for you to manage while you are working out. -Simply divide your targeted heart rate by 6 to get a 10 second interval. In our example, the target heart rate zone for 10 seconds would be 14 24 beats per 10 seconds.
Maximum Heart Rate -Athletes who use a heart rate monitor as a training aid need to identify their actual maximum heart rate in order to determine their appropriate training zones. Maximum heart rate (MHR) can be determined by undertaking a maximum heart rate stress testwhich although relatively short does require you to push your body and your heart to the very limit. It can also be predicted using a formula but the variation in actual MHR of 95% of individuals of a given age will lie within a range of 20 beats/minute -The easiest and best known method to calculate your maximum heart rate (MHR) is to use the formula - MHR = 220 - Age

activity or exercise. It can be thought of "How hard a person works to do the activity". -The intensity of different forms of physical activity varies between people. The intensity of physical activity depends on an individuals previous exercise experience and their relative level of fitness. Consequently, the examples given below are provided as a guide only and will vary between individuals. Duration The time it takes for an exercise to last. Mode The way an exercise is done, one way or another.

Frequency -Frequency is the number of occurrences of a repeating event per unit time. It is also referred to as temporal frequency, which emphasizes the contrast to spatial frequency and angular frequency. Intensity - the rate at which the activity is being performed or the magnitude of the effort required to perform an