Republic of the Philippines POLYTECHNIC UNIVERSITY OF THE PHILIPPINES PHYSICAL FITNESS AS SIGNOENT #158 History of Physical Fitness Submitted by: Manuel, Andrea Mae T. BSC 1-4 Submitted to: Mr. John EstorWhat is Physical Fitness? + The definition for physical fitness is now ( detined as the body's ability to function @ efficiently aud effectively in work and leisure activities, not only at a set point in time, but ) at various ages and stages within a person's °) life cycle. The key is in finding optimum health within the limits of one's lifestyle in @ order to be able to resist hypokinetic diseases. (Those conditions that occur as a result of a oY sedentary lifestyle. Examples wonld include é obesity and complications arising from ( obesity, such as diabetes.) Many health (2 professionals today, including doctors, uurses, occupational therapists, aud pliysical ) therapists, agree that the ideal approach is a ©) Nolistic approach-one that provides many options and allows a person to make (0 decisions and be proactive in regards to a ow y ‘aAs we enter the 21st century, one of the greatest accomplishments to be celebrated is the continuous pursuit of fitness. Throughout prebistoric time, man's quest for fitness has been driven by a desire to survive through bunting and gathering. Today, though no longer (, Oriven by subsistence requirements, fitness remains paramount to, health and well-being. This article will highlight historical events and influential individuals who have shaped the history of fitness JSrom primitive man up to the modern fitness movement. ) dfiences (pre-10,000 8. (e Primitive man an Primitive nomadic lifestyles required the continual task of bunting ano gathering food for survival. Tribes commonly went on one- or two- day bunting journeys for food and water. ey Celebrations included trips to neighboring tribes to visit friends and family. This Paleolithic pattern of subsistence pursuit and celebration defined human life. ( The Neolithic Agricultural Revolution (10,000- The Neolithic ASHAMAA Rvolution marked the conclusion of primitive lifestyle and signified the dawn of civilization. This historic period was defined by important agricultural developments including animal and plant @ domestication, and the invention of the plow. These human ancements made it possible for hupting-gatherng o thes to me area vast ay” of food while ining in-the jsAncient civilizations - China and India (2500-250 B.C.) China Cong Fu gymnastics was developed to keep the body in g000, working condition. Other forms of physical activity existed throughout ancient China including archery, badminton, dancing, fencing, and wrestling. Cong Fu exercises consisted of Various stances and movements, characterized by separate foot positions and imitations of different animal fighting styles. India ey © Ip India, individual pursuit of fitness was discouraged as the religious beliefs of Buddhism and Hinduism emphasized ( Spirituality ano tended to neglect development of the body. (2 Yoga was originally developed by Ffindu priests who lived Srugal lifestyles characterized by discipline and meditation. a} Ancient Indian philosophers recognized health benefits of Yoga including proper organ functioning and whole well-The Near East (1000-250 B.C.) * Persian leaders demanded strict physical fitness from its people through rigid training programs. The Persian Empire during its height, with its policy and emphasis on high fitness, eventually encompassed all of the Near East. The downfall and collapse of the Persian Empire occurred at a time when. society could largely be characterized by ay overall lack of fitness. Ancient Greek Civilization (2500-200 B.C.) iy Athens d * Gymnastics, along with music, was considered to be the (a most important classroom topic. Exercise in the palaestra 3 and gymnasium was supervised by the paidotribe, who is ! similar to the modern fitness trainer. This idealistic fitness 3} situation existed most strongly within Athens.im Sparta © The Spartans of Northern Greece valued fitness even more than the Athenians. During this era, Greek states were Srequently at war with each other. Fighting skills were highly, ( correlated with pbysical fitness levels. The military-dominated @ culture of Sparta resulted in one of the most physically fit socicties. ) Roman Civilization (200 B.C.- 76 A.D.) °) © The Roman ‘Empire was the antithesis of the ancient ( Greek civilization. During this period, all Roman citizens draft. Military training consisted of activities such as rupning, marching, jumping, and discus ayo javelin throwing. (@ The Dark (176-1000) and Middle Ages (900-1400) between the ages of 17 and 60 were eligible for the military .) 9 revival during the Dark and Middle Ages. Barbarians from Northern Europe possessed similar characteristics to primitive people. Their lifestyle consisted of hunting and gathering food, ( and tending to cattle. Physical activity and fitness were @ prerequisites for survival. ¢ After the fall of the Roman Empire, fitness experienced a 9) |The Renaissance (1400-1600) + After the Dark and Middle Ages, the rebirth of cultural rise to the Renaissance. During this period, ancient Greck_ ideals, which glorified the human body, gained widespread acceptance. Physical education became the tool used to spread the value and benefits of fitness. National Period in Europe (1700-1850) © Gymnastics enjoyed immense popularity during this era, becoming especially prevalent in Germany, Denmark, Sweden, and Great Britain. Physical education programs expanded within emerging nations of Europe. Intense Seelings for nationalism and independence created the atmosphere for the first modern fityess movement, which came in the form of gymnastics programs. ee 4 Germany % The growth of gymnastics in Germany can be primarily attributed to the work of two physical educators. Johann Guts Muths is generally referred to as the "Grandfather of German Gymnastics" Friedrich Jabn's passion for German nationalism and independence became the driving force behind bis creation of gymnastic programs. learning from the ancient Greek apd Roman civilizations gave e o) (e eySweden © Per Henrik Ling developed and introduced his own gymnastics program to Sweden. Ling recognized that exercise ‘was necessary for all persons. ‘Ling used science and. ( physiology to better understand the importance of fitness. fe @ believed physical educators must possess knowledge of the effects of exercise on the human body. o) Denmark Frank Nachtegall introduced and helped popularize gymnastic programs throughout Denmark. fe was (e especially concerned with development of gymyastics programs within school systems. ‘Eventually he taughtina (> .) private facility devoted entirely to physical training and J later became director of a program designed to prepare Suture fitness instructors. (a England Within Great Britain, medical student Archibald Maclaren \ spread the word on the benefits of fitness and regular exercise. ©) Marelaren, like Per Henrik Ling of Sweden, was fascinated in the scientific components of fitness. Ffis observations are remarkably similar to present-day exercise recommendations. ©Loa ZS America — Colonial Period (1700-1776) * Colonial America remained ay undeveloped country during this period with much unexplored land and wilderness, Lifestyles during this era consisted largely of plowing the land for crops, ( hunting for food, and herding cattle. This lifestyle provided sufficient levels of physical activity with no additional need or demand for exercise. United States - National Period (1776 to 1860) o) © Fitness in the United States during the National Period was influenced by European cultures. Benjamin Franklin (e recommended regular physical activity, including running, swimming, and basic forms of resistance training for health purposes. Physical education remained missing from the public @ / education system for the better part of the nineteenth century. J.C. CG ‘Warren and Catherine Beecher made significant contributions to the future of fitness in America. (a United States — post-Civil War (1865-1900) © The cost of industrialization and urbanization became glaringly \) | apparent starting in the 19505 and 1960s. Av epidemic of ©) | bypokinetic diseases including cardiovascular disease, cancer, and ‘Type 11 diabetes began to be recognized as the leading causes of death. ‘The lifestyle improvements brought in part by the © ‘Industrial Revolution had apparently come with an wo ano© Gympastics enjoyed a moderate growth in popularity following the end of the Civil War. The most popular form of gymnastics. Ouring this time period was "The New Gymnastics,” introduced by Dioclesian ‘Lewis. Physical education iystructors believed firmly in the value of incorporating exercise programs that would improve health-related fitness. The 20th Century * Theodore Roosevelt was perhaps the most physically fit ‘President to occupy the oval office. As President, be engaged in multiple forms of physical activity including hiking, horseback riding, and other outdoor endeavors. fis desire for physical fitness evolved out of bis childhood battle with asthma, which be overcame with a rigorous exercise program. World Warl © One out of every three drafted individuals was unfit for combat. Many of those drafted were highly unfit prior to military training (5,9). The beightened interest and concern for low fitness levels would be short-lived as the United States entered the 1920s and the ‘Depression.The Roaring Twenties and Great Depression © ‘During the Great Depression, fitness suffered along with many other aspects of life. Jack La‘Lanne began his lifetime career as A media fitness instructor. Hfe is often referred to asthe originator of the “jumping jack movement" Ffowevet, history suggests the real inventor was Joby "Black Jack’ Pershing. World War ll © The modern fitness movement evolved out of the influence of ‘World War 11 and the Cold War. ‘Dr. Thomas K. Cureton introduced the application of research to fityess, which improved exercise recommendations to individuals. Jfe wanted to answer questions such as how much exercise was healthy and what types of exercise were most effective. 1950s - United States © During the 1950s, numerous organizations took initiative in educating the general public about the consequences of low fitness levels. The American College of Sports Medicine (ACSM) was formed in 1954, avd has proved to be one of the premier organizations in the promotion of health and fitness. The ACSM wa’ founded by Dr. Ken Ff. Cooper, widely recognized as "The Father of the Modern Fitness Movement’y is generally credited with encouraging more individuals fo exercise than any other individual. Aerobics, released in 1968, sent a powerful message to the American people - to prevent the development of chronic diseases, exercise regularly and maintain bigh fitness levels throughout life. ee © o)FITNESS? 1. Muscular Strength ‘This is the “power” that helps you to liftane carry heavy objects. Without muscular strength, your body would be weak and unable to keep up with the demands placed pon it. The way to increase strength iste ain with heavy weights, working in the qe or 12 - 15 rep ranges. The heavier the eight, the fewer reps you should perform! 2. Muscular Endurance ‘Endurance is the ability of your muscles to a perform contractions for extended periods of time. i Rather than just lifting or carrying something Sew seconds, the muscles are used for minute: way to increase strength is to train with light weights, working in the 20 - 25 rep range. Working with lighter weight will train the m fibers needed for muscular endurance, and th higher rep range leads to a longer period of Mm exercise, . 13. Cardiovascular Endurance Cardiovascular endurance is your body's ability to keep up with exercise like runving, jogging, swimming, cycling, and anything that forces your cardiovascular system (lungs, heart, blood vessels) to work for extended periods of time. Together, the heart and lungs fuel your body with the oxygen needed by your muscles, ensuring that they have the oxygen needed for the work, they are doing. The Cooper Run (running as far as possible in 12 minutes) is a test commonly used to assess cardiovascular endurance, but many trainers use the Step Test (stepping onto a platform for 5 minutes). ‘Both are accurate measures of a subject’s cardiovascular endurance.WN Se 3 4. Flexibility 8 nw Flexibility is one of the most important, yet often overlooked, components of physical fitness. Without flexibility, the muscles and / joints would grow stiff and movement would be limited. Flexibility training ensures that your, body can move through its entire range of | motion without pain or stiffness. To test your ) Slexibility, lean forward and try to touch your * toes. Those with good flexibility will usually be able to touch their toes, while those with, ( limited flexibility will not. The sit and reach az e (sitting on the floor and reaching toward your toes) is another good way to assess your Ye oy Slexibility. The more flexible you are, the closer ee f you will come to touching your toes and beyond. 5. Body Fat Composition : Body fat composition refers to on For example, a100-pound person with a 25% body fat composition will have a lean body mass of 75 pounds.te SOS Locomotor Skills * Body moving from one place to another in a vertical cad ¢ » Develop bodily control \ : » Walking, running, leaping, jumping, hopping, x s galloping, sliding, & skipping oF , » Build upon to create routines and games sv ) NonLocomotor Skills » Not require body to move from place to place; not incorporate objects into movement + Performed in stable position standing or sitting » Twisting, turning, bending, stretching, rocking, curling, balance