Fitness

for life
By
_________
What is physical activity?

To consider something physical activity, it should

work your muscles, and require more energy than
resting
 Why is physical activity important?
Physical activity is important to all age
groups for many reasons.

Physical benefits: social benefits:

• Reduced obesity, • Make new friends/ Emotional benefits:
builds muscle strengthen existing • Improves confidence, self-esteem, and
• Improves bone friendships happiness (endorphins)
strength • Develop social skills • Improves concentration
• Reduces chance of • Bridges cultural boundaries • Improves academic performance
illness and disease
Australian guidelines for physical activity
The Australian Guidelines for Physical Activity, recommends that
school-aged children and adolescents participate in a minimum of 60
minutes of physical activity every day. This can be built up throughout
the day and can be made up of a variety of moderate to vigorous
activities.

Where children have been inactive, it is recommended to start with moderate

activity, of 30 minutes per day, and build it up gradually.

Some strategies the teens could use to meet

these guidelines are incidental exercise; e.g.
taking stairs instead of elevators, riding/
walking to school. Exercise with friends or
family to help you stay motivated, or
increasing activity times and
intensity gradually.
 Individual training
• Break up exercise into smaller
sessions throughout the day
• Reduce screen time
• Exercise with a friend or family
member
• Take the stairs instead of an
escalator/elevator
• Go for a daily walk
Community training
• Schools and workplaces to
introduce mandatory daily
physical activity
• Free gym entrance once a
month
• More HPE lessons at school
• Government to reduce prices
of gyms and sports clubs
• Advertisements to promote
healthy living choices
The two types of fitness

These components can be divided into two groups:

Health Related Components: Focuses on improving health and
preventing diseases like obesity and diabetes.

Skill Related Components: Focuses on producing an

effective performance in sporting activities.
Fitness components & types
Skill related
Health Related Balance
Aerobic Capacity
Agility
Muscular Endurance
Coordination
Muscular Strength
Speed
Flexibility
Muscular Power
Body Composition
FITNESS
COMPONENTS Muscular Strength:
the force that a
muscle or group of
muscles can exert in
a single maximal Muscular Endurance: the ability
contraction, e.g. to work a muscle for long
Fitness is not a single lifting a heavy periods of time, e.g. jogging
factor but a combination weight once. 5km.
of a number of different
components which when
developed lead to overall
fitness:
Aerobic Capacity: the ability of the heart, lungs and blood vessels to deliver oxygen to
working muscles. The better your aerobic capacity, the longer you can exercise
without getting tired.

Flexibility: the ability to put a joint or muscle group through a wide range of motion .

Muscular Power: the ability to use strength quickly to produce a powerful effort e.g. a cricket bowl.
Speed: the ability to move your body quickly.
Agility: the ability to change
directions quickly and with
control.

Coordination: the ability to use

your senses to perform a
movement with control, e.g.
hand-eye coordination.

Balance: the ability to maintain

body stability while moving or
stationary.

Body Composition: the

percentage of body fat and lean
muscle compared to total body
weight.
Health & skill Fitness test Result Rating
related fitness
component

Cardio-vascular Beep test 2.4 H

endurance
3 minute step up 180BPM H
Cardio-vascular test
endurance
60 second sit up
Muscular endurance
Wall squat L 34 R41
Muscular endurance
Sit and reach 12 12
Flexibility
Stork stand
Balance
40m sprint 8 sec 8 sec
Speed
10m shuttle run 13.94 sec 13.94 sec
Agility
Standing long
Muscular power jump