PHYSICAL

EDUCATION 1:
•A Concern for Life

PE1- LESSON 2
HEALTH- RELATED
COMPONENTS:
CARDIOVASCULAR ENDURANCE
is the ability of the heart and lungs to
work together to provide the needed
oxygen and fuel to the body during
sustained workloads. Examples would be
jogging, cycling and swimming. The
Cooper Run is used most often to test
cardiovascular endurance.
 MUSCULAR STRENGTH
is the amount of force a muscle can
produce. Examples would be the
bench press, leg press or bicep curl.
The push up test is most often used to
test muscular strength.
MUSCULAR ENDURANCE
is the ability of the muscles to perform
continuous without fatiguing. Examples
would be cycling, step
machines and elliptical machines. The
sit up test is most often used to test
muscular endurance.
 FLEXIBILITY
is the ability of each joint to move through the
available range of motion for a specific joint.
Examples would be stretching individual
muscles or the ability to perform certain
functional movements such as the lunge. The
sit and reach test is most often used to test
flexibility
 BODY COMPOSITION
is the amount of fat mass compared to lean
muscle mass, bone and organs. This can be
measured using underwater weighing,
Skinfold readings, and bioelectrical
impedance. Underwater weighing is
considered the “gold standard” for body fat
measurement, however because of the size
and expense of the equipment needed very
few places are set up to do this kind of
measurement.
SKILL- RELATED FITNESS
AGILITY
is the ability to change and control the
direction and position of the body
while maintaining a constant, rapid
motion. For example, changing
directions to hit a tennis ball.
BALANCE
is the ability to control or
stabilize the body when a person
is standing still or moving. For
example, in-line skating.
COORDINATION
Coordination is the ability to use the
senses together with body parts during
movement. For example, dribbling a
basketball. Using hands and eyes together
is called hand-eye coordination.
 SPEED
Speed- is the ability to move your body or
parts of your body swiftly. Many sports rely
on speed to gain advantage over your
opponents. For example, a basketball
player making a fast break to perform a
layup, a tennis player moving forward to
get to a drop shot, a football player out
running the defense to receive a pass.
 POWER
is the ability to move the body parts swiftly
while applying the maximum force of the
muscles. Power is a combination of both
speed and muscular strength. For example,
fullbacks in football muscling their way
through other players and speeding to
advance the ball and volleyball players
getting up to the net and lifting their bodies
high into the air.
 REACTION TIME
is the ability to reach or respond quickly
to what you hear, see, or feel. For
example, an athlete quickly coming off
the blocks early in a swimming or track
relay, or stealing a base in baseball
PRINCIPLES OF PHYSICAL
FITNESS
 SPECIFICITY
• Your training has to be specific
to the goal you are setting out
the achieve.
INDIVIDUALIZATION
• This is a crucial principle, the
fundamental fact that everyone is
different and not all training is going to
be suited for everyone! Different
people respond to training in a different
way.
 PROGRESSIVE OVERLOAD
• This is all about the need to gradually
increase the workload that you put your
body through. An example of this is in
weight training, you wouldn’t stick to the
same weight constantly otherwise you
won’t make any gains, so you would safely
increase the weight to gain strength
throughout the weeks.
•FREQUENCY
• This is the amount of time
you are going to be exercising
throughout the week or the
number of reps/sets you are
going to be doing of a given
exercise.
•INTENSITY:
•How hard you are going to be
pushing is going to determine what
kind of session you are going to be
doing. If it feels like a 7 on the RPE
scale if you are training by effort.
•TIME:
•This is how long you are going to
be working out for, this again can
relate to how long a certain rep is
as well as how long you are going
to be exercising for as a whole.
•TYPE:
•The type of exercise you are going to be
doing, dictates what you are going to be
training, are you relying on your
cardiovascular endurance with a longer
run? Or your strength with a weight
lifting session?
VARIATION
• Variation of training adds spice to your
training, it keeps you motivated and keeps
your exercise regime fresh. Nine times out
of ten the variation exercise can have a
positive effect on your main sport.
 REVERSIBILITY
• Overtraining is a very common problem and
comes about when you don’t get enough rest
during your training schedule, you overdo it
thinking you are making more gains by
workout out more but this could actually be
having an adverse effect. This should not be
confused with overload which is the planned
exposure to an increased workload and the
right amount of rest between each session.
Ma’am ABBY