PHYSIC A L F I T N E SS

COM P O N E N T S
AL ED U C AT IO N D EPA R T M ENT
PHYSIC
T.I.P. – QC
 CARDIOVASCULAR ENDURANCE (CVE)
• ABILITY OF THE HEART, LUNGS, AND BLOOD VESSELS TO SUPPLY OXYGEN TO
THE CELLS TO MEET DEMANDS OF PROLONGED PHYSICAL ACTIVITY
HOW TO IMPROVE
CVE?

• DISTANCE RUNNING
• SWIMMING
• CYCLING
• WALKING
• DANCING
• INTERVAL TRAINING
 BODY COMPOSITION
• RATIO OF BODY FAT, WATER, BONE AND MUSCLE IN THE BODY

• FACTORS INFLUENCING BODY FAT

• HEREDITY
• METABOLISM
• AGE
• DIET
• PHYSICAL ACTIVITY
UNHEALTHY FAT
LEVELS
• OBESITY
• TOO LITTLE BODY FAT
• ESSENTIAL BODY FAT
• MINIMUM AMOUNT OF BODY FAT NEEDED

• ANOREXIA NERVOSA
• A SERIOUS EATING DISORDER
 BMI
• PROVIDES A SIMPLE NUMERIC MEASURE OF A PERSON’S THICKNESS OR
THINNESS, ALLOWING HEALTH PROFESSIONALS TO DISCUSS OVERWEIGHT
AND UNDERWEIGHT PROBLEMS MORE OBJECTIVELY.

• A STATISTICAL MEASURE OF YOUR WEIGHT SCALED ACCORDING TO YOUR

HEIGHT.
 FLEXIBILITY

- ABILITY TO MOVE YOUR

JOINT IN A FULL RANGE OF
MOTION (ROM)

ROM - AMOUNT OF MOVEMENT

AVAILABLE IN A JOINT
 BENEFITS OF GOOD FLEXIBILITY

• IMPROVED FUNCTION
• IMPROVED HEALTH AND
WELLNESS

• LESS INJURY
• ADVANTAGE IN SPORTS
MUSCLE STRENGTH AND ENDURANCE
• STRENGTH
• ABILITY OF A MUSCLE OR GROUP OF MUSCLES TO EXERT FORCE AGAINST A RESISTANCE
• ENDURANCE
• ABILITY OF A MUSCLE OR GROUP OF MUSCLES TO EXERT FORCE AGAINST A RESISTANCE
FOR A LONG PERIOD OF TIME
HOW TO IMPROVE MUSCLE STRENGTH
AND ENDURANCE
• RESISTANCE TRAINING
• A FORM OF STRENGTH TRAINING IN WHICH AN
INDIVIDUAL EXERTS FORCE AGAINST A SPECIFIC
OPPOSING FORCE GENERATED BY RESISTANCE

• WEIGHT TRAINING
• MOST POPULAR FORM OF RESISTANCE
TRAINING

• CIRCUIT TRAINING
• TYPE OF RESISTANCE TRAINING THAT CAN BE
DONE IN STATIONS (TIME EFFICIENT)
BUILDING MUSCLES USING
INEXPENSIVE EQUIPMENT
• RUBBER ELASTIC BANDS
• HOMEMADE WEIGHTS
• EXERCISE BALLS
• PARTNER RESISTANCE EXERCISES
• CORE EXERCISES
 SPEED
• ABILITY TO MOVE QUICKLY
FROM ONE POINT TO ANOTHER
HOW TO IMPROVE SPEED

• STARTING ABILITY (ACCELERATION)

• STRIDE LENGTH (INCREASE AFTER INITIAL
ACCELERATION)

• STRIDE RATE (NUMBER OF STEPS PER TIME)

• SPEED ENDURANCE
• SPRINT FORM AND TECHNIQUE
 POWER
ABILITY TO TRANSFER ENERGY
INTO FORCE AT A FAST RATE
(STRENGTH + SPEED)
 HOW TO IMPROVE POWER
• PLYOMETRIC EXERCISES
• SPECIALIZED HIGH INTENSITY TRAINING TECHNIQUES USED TO DEVELOP
ATHLETIC POWER
• EXAMPLES: HOPS, JUMPS, POUNDING MOVEMENTS
 AGILITY
• ABILITY TO CHANGE THE
DIRECTION OF THE BODY
IN AN EFFICIENT AND
EFFECTIVE MANNER
 HOW TO IMPROVE
AGILITY
• JUMPING ROPE
• DANCING
• PRACTICING DYNAMIC BALANCE
• PRACTICING BETTER
COORDINATION

• SPEED AND AGILITY DRILLS

REACTION • HOW QUICKLY YOU CAN PICK UP INFORMATION,
MAKE A DECISION AND THEN PRODUCE A
TIME REACTION TO IT
 COORDINATION
ABILITY TO USE THE SENSES AND BODY PARTS TO PERFORM MOTOR TASK SMOOTHLY AND ACCURATELY
HOW TO IMPROVE
COORDINATION
• MARTIAL ARTS
• PRACTICING MARTIAL ARTS WILL DEVELOP
BALANCE AND FLEXIBILITY
• PRACTICING MARTIAL ARTS WILL LET YOU BE
AWARE OF HOW YOUR BODY IS POSITIONED

• SPORTS
BALANCE
MAINTENANCE OF
EQUILIBRIUM WHILE
STATIONARY OR MOVING
HOW TO IMPROVE
BALANCE?

• UNILATERAL EXERCISES
• EXERCISE BALL
• CLOSING YOUR EYES
• YOGA