Fitness  Muscular Strength – ability to

lift or exert a lot of force one

- Refers to the quality of being
time
able and suitable to do a certain
task or demand SKILLS RELATED FITNESS
COMPONENTS
Covers:
 Agility – ability to change
 Physical wellbeing
body positions quickly and
 Balanced mental state
keep the body under control
 Emotional Stability
when moving
 Spiritual Soundness
 Balance – Ability to keep the
Physical Fitness body in a steady position
 Power – ability to combine
- A person free from illnesses strength with speed
- Can do physical or sports  Coordination – ability of the
activities body parts to work together
- Has extra energy to do more  Reaction Time – ability to
activities move quickly once signal is
 Combination of Health and received
Body Fitness  Speed – Ability to move a
Health Fitness – body’s ability to fight body part quickly
off diseases 7 Dimensions of Wellbeing
Body Fitness – refers to the ability to [Link] FITNESS
do strenuous physical or sports
activities [Link] WELLNESS

Health Related Fitness – primarily [Link] WELLNESS

associated with disease prevention
[Link] WELLNESS
and functional health
[Link] WELLNESS
COMPONENTS
[Link] WELLNESS
 Body Composition –
combination of all tissues [Link] WELLNESS
that makeup the body
Overload Principle – doing more than
 Cardiovascular Endurance
normal
(Step -Test, Push Up) – Ability
of the heart lungs and blood - Long term adaptation
to work efficiently to supply - Workload is extended
the body with oxygen
 Flexibility (Zipper Test) – FITT
ability to use your joints fully Frequency – number of times you train
through a wide range of
motion Intensity – Effort level
 Muscular Endurance – ability
Time – length of time
to use muscles for a long
period of time without tiring Type – what kind of exercise
 - Uses large muscle groups
Principle of Progression – gradual and FOUR TECHNIQUES IN GETTING
systematic increase within the Heartbeat per minute
workload over a period of time
1. Apical Site – taken at the apex
of the heart
- Place heel of the land over left
Principle of Specificity – exercising a
side of chest
specific part of the body to develop it
2. Carotid Pulse Site- beside the
Principle of Reversibility - if u stop an larynx using light pressure
activity, its effects will be reversed - Tips of the pointer and middle
fingers
TARGET HEART RATE - Note: don’t check both arteries
1. Max. Heart Rate = MHR = 220 – at the same time
age 3. Radial Pulse site - taken from
2. Heart rate reserve = HRR = the radial artery
MHR – Resting heart rate - In line with thumb – tips of
3. . Take 60% and 80% of the HRR pointer and middle
a. 60% x HRR = _________ 4. Temporal Pulse site – left or
b. 80% x HRR = _________ . right temple
- Light pressure from the tips of
4. Add each HRR to Resting Heart the pointer and middle fingers
Rate (RHR) to obtain the Target Heart
Rate (THR) range. Bone strengthening exercise
- weight-bearing activity that
a. 60% HRR ___ + ______ = ______ produces a force on the bone
beats per minute (RHR)
Resistance Training – strength
b. 80% HRR ___ + ______ = ______ exercises that increase lean muscle
beats per minute (RHR). mass
3 Components of Exercise Circuit Training- alternate between
several exercises – usually 5-10
1. WARM UP – essential prior to
workload - Targets different muscle groups
- Prepares the body for more
strenuous activity Flexibility exercises – stretches
2. Exercise muscles and improves range of motion
3. Cooldown – Essential after Static Stretching – recommended for
workout general fitness
- Gradual recovery of heart rate
and pressure - ACTIVE STATIC – used in yoga
and martial arts – held by the
Aerobic Exercise – any physical activity strength of agonist muscles
that makes you sweat (muscles responsible for
- Strengthens heart and lungs movement)
- Trains your cardiovascular - Passive Static – you hold the
system limb to perform the strength
Dynamic Stretching - stretching with • Sudden, severe pain.
movement – less beneficial due to • Swelling.
increasing range of movement • Not being able to place weight on a
leg, knee, ankle, or foot.
INJURIES - May occur when a person
• An arm, elbow, wrist, hand, or finger
engages in Moderate to Vigorous
that is very tender.
Physical Activity (MVPA)
• Not being able to move a joint as
SPORTS INJURIES - happen when normal.
playing sports or performing exercises • Extreme leg or arm weakness.
• A bone or joint that is visibly out of
Sprain – tear of ligament fibers, place.
muscles or tendons
Chronic Injuries – happens after you
- Joint is extended beyond normal play a sport
range of movement
Signs:
Contusion or bruise – bleeding into soft
tissue • Pain when you play.
• Pain when you exercise.
- Caused by direct blow • A dull ache when you rest.
Concussion – direct blow to the head • Swelling

- Mild – grade 1 Prevention

- Moderate – grade 2 - Good for the body
- Severe -grade 3 - Use of protective equipment
Dislocation – ball of joint is forced out such as padding, helmets,
of socket shoes, mouth and guards

Fracture – break, crack or shattering of Causes of sport injuries may include:

a bone • improper or poor training practices
• wearing improper sporting gear
Strains – involve stretching, partial • being in poor health condition
tearing or complete tearing of a • improper warm-up or stretching
tendon practices before a sporting event or
exercise
- Categorized by 1st, 2nd or 3rd
degree How can I prevent a sports injury?
- Chronic Strains – injuries that
gradually build up from overuse • Develop a fitness plan that includes
or repetitive stress cardiovascular exercise, strength
training, and flexibility. This will help
Kinds of Injury
decrease your chance of injury
Acute Injuries – occurs suddenly
- While playing or exercising • Alternate exercising different muscle
- Ex. Sprained Ankles, Strained groups and exercise every other day.
Backs and Fractured Hands
Symptoms • Cool down properly after exercise or
sports. It should take two times as Compression – keeps swelling under
long as your warm up. control
Elevation – keeps injured body part
• Stay hydrated. Drink water to above the heart reducing swelling
prevent dehydration, heat exhaustion,
and heat stroke.
• Stretching exercises can improve the
ability of muscles to contract and
perform, reducing the risk for injury.
Each stretch should start slowly until
you reach a point of muscle tension.

• Use the right equipment or gear and

wear shoes that provide support and
that may correct certain foot problems
that can lead to injury.

• Learn the right techniques to play

your sport.
Rest when tired. Avoid exercise when
you are tired or in pain.
• Always take your time during
strength training and go through the
full range of motion with each
repetition.
• If you do sustain a sports injury,
make sure you participate in adequate
rehabilitation before resuming
strenuous activity.
HOW TO TREAT INJURIES
RICE TREATMENT – helps reduce
swelling and relieve pain as well as
promote flexibility
- Mainstay for sports trainers
Rest- prevents further injury
Ice – cold reduces plain by numbing