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    FINALE

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    FINALE

    Uploaded by

    nareshpalma
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    this is only reviewer

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    © © All Rights Reserved

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    3 views3 pages

    FINALE

    Uploaded by

    nareshpalma
    this is only reviewer

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    CONCEPT OF PHYSICAL FITNESS

    1. Physical Fitness – it is an ability to meet the ordinary, as well as unusual demands of daily life safety
    and effectively without being overly fatigued.

    2 Dimensions of Physical Fitness


    1. Health Related Physical Fitness- help to maintain overall health.
    a. Cardiovascular Endurance
    b. Muscular Strength
    c. Muscular Endurance
    d. Flexibility
    e. Body Composition
    2. Skill Related Physical Fitness- physical abilities that help you perform well in sports and other
    activities.
    a. Agility
    B. Balance
    c. coordination
    d. Power
    e. Speed
    f. Reaction Time
    2. Physical Activity – bodily movement produced by skeletal muscles that results in energy expenditure.
    Example: when you move your body like when you walk, run, or lift something your muscles are
    working.
    Categorized into two:
    1. Aerobic Physical Activity
    2. Anaerobic Physical Activity

    1. Aerobic Physical Activity- activity that is performed long enough to maintain or improve an
    individual’s cardiorespiratory fitness.
    Example: Walking, basketball, soccer or dancing.
    2. Anaerobic Physical Fitness- high-intensity activity that exceeds the capacity of the cardiovascular
    system to provide oxygen to muscle cells.
    Example: sprinting and weightlifting
    3. Physical Exercise- is planned, structured, repetitive and purposive in the sense to maintain one or
    more components of physical fitness.
    Example: following a workout routine or going to gym.

    GENERAL PRINCIPLES OF FITNESS


    1. Principles of Overload – a greater than normal stress or load on the body is required for training
    adaptation to takes place.

    Example: If you always lift the same weight, you want to improve much. But if you increase the
    weight or do more repetition, your body will adapt and get better.
    2. FITT PRINCIPLE
     In exercise the amount of stress place on body can be controlled by 4 variables
    Frequency- how often you exercise
    Intensity- how hard your exercise /how hard your work during exercise.
    Time (duration)- duration of each exercise session, usually measured in (minutes or hours.
    Type- type or kind of exercise performed.
    3. Principles of Rest, Recovery, and Periodization
    – rest and recovery must take place in proportionate amount to avoid too much stress.
    In periodization training is organized on a daily, weekly, monthly, and even multi-annual cycles, called:
    1. Micro cycles- shortest period, usually lasting a week. (includes daily workout plans and rest
    days).
    2. Mesocycles- longer, often lasting a month or several weeks.
    3. Macrocycles- longest, covering several months or even a year.
    Training without periodization leads to overtraining syndrome.
    Overtraining Syndrome- condition of chronic stress from physical activity affecting the physical and
    psychological states of an individual or artist.
    - chronic stress from physical activity happens when athlete trains too hard without enough
    stress.
    Symptoms of Overtraining Syndrome
     Weight Loss
     Difficulty focusing
     Change in Appetite

    4. Principle of Reversibility - adaptations to training can be lost over time if training is stopped.
    5. Principle of Individual Differences- states that everyone responds to training differently.
    Example: If two people follow the same workout routine, one might get stronger or the progress is
    faster, while other might see slower progress.

    Factors for this difference:


     Genes
     Age
     Gender

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