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MR V. Sugumaran Amp, PJK Institut Pendidikan Guru Kampus Ipoh

The document discusses the principles of physical fitness, including the importance of regular physical activity and exercise for health. It outlines the different levels of physical activity and components of physical fitness. Guidelines are provided for developing an effective exercise program that progressively overloads the body to improve fitness in a safe manner.

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Gracelyn Cheng
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30 views22 pages

MR V. Sugumaran Amp, PJK Institut Pendidikan Guru Kampus Ipoh

The document discusses the principles of physical fitness, including the importance of regular physical activity and exercise for health. It outlines the different levels of physical activity and components of physical fitness. Guidelines are provided for developing an effective exercise program that progressively overloads the body to improve fitness in a safe manner.

Uploaded by

Gracelyn Cheng
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PPT, PDF, TXT or read online on Scribd
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Principles of Physical Fitness

By
 MR V. SUGUMARAN AMP, PJK
 INSTITUT PENDIDIKAN GURU KAMPUS IPOH

LEVEL OF PHYSICAL
ACTIVITY OF MALAYSIAN
 Statistic of Prevalence of Risk Factors
- 60.1% - Physical Inactivity
- 53.5% - Hypercholesterolemia
- 48.6% - Central Obesity
- 25.7% - Hypertension
- 25.5% - Smoking
- 16.3% - Obesity
- 11% - Raised Blood Glucose

Information by The Ministry of Health, Malaysia


Disease and Deaths
 High cost of Medical
 High Absenteeism
 Low Productivity
 15,880 women who died in 2006

- 4,152 died of heart diseases


- 1,898 died of cancer

Information by The Ministry of Health, Malaysia


Levels of Physical Activity
Physical Activity on a
Continuum

 Physical activity = any body movement carried out by the skeletal


muscles and requiring energy
 Exercise = planned, structured, repetitive movement of the body
designed to improve or maintain physical fitness
 Physical fitness = a set of physical attributes that allows the body to
respond or adapt to the demands and stress of physical effort
Lifestyle Physical Activity
 For health promotion:
 Expend about 150 calories—equivalent to 30
minutes of brisk walking—on most days
 For health promotion and weight
management:
 Engage in 45–60 or more minutes of activity
on most days
Moderate Amounts of Physical
Activity
Exercise to Develop Physical
Fitness

 Lifestyle physical activity improves health


but may not improve fitness
 A structured, formal exercise program
improves physical fitness and provides
even greater health improvements
How Much Physical Activity Is
Enough?
 Moderate-intensity versus high-intensity
exercise
 Continuous versus intermittent exercise
 Low-intensity exercise improves health but
may not be very beneficial for improving
physical fitness
How Much Physical Activity Is
Enough?
Health-Related Components of
Physical Fitness

 Health-related fitness = physical


capacities that contribute to health
 Five components:
1. Cardiorespiratory endurance = the ability of the
body to perform prolonged, large-muscle,
dynamic exercise at moderate-to-high levels of
intensity
Health-Related Components of
Physical Fitness
2. Muscular strength = the amount of force a
muscle can produce with a single maximum
effort
3. Muscular endurance = the ability of a muscle or
group of muscles to remain contracted or to
contract repeatedly
4. Flexibility = the ability to move joints through
their full range of motion
5. Body composition = the proportion of fat and fat-
free mass (muscle, bone, and water) in the body
Skill-Related Components of
Fitness
 Speed
 Power
 Agility
 Balance
 Coordination
 Reaction time
Five principles of successful
training adaptation
 The human body adjusts to meet increasing
demands placed on it; the greater the demand
the greater the adjustment made
 Particular types and amounts of exercise are
most effective in making the body fit.
 The body adapts to the particular type and
amount of stress placed on it
 To develop a particular fitness component,
perform exercises specifically designed for that
component
 Placing increasing amounts of stress on the body
causes adaptations that improve fitness
Progressive Overload—Adapting to
Amount of Training

 FITT principle for overload:


 Frequency—How often
 Intensity—How hard
 Time—How long (duration)
 Type—Mode of activity
Reversibility—Adapting to a
Reduction in Training

 Fitness improvements are lost when


demands on the body are lowered
 If you stop exercising, up to 50% of fitness
improvements are lost within 2 months
Individual Differences— Limits
on Adaptability

 Everyone is NOT created equal from a


physical standpoint
 There are large individual differences in
ability to improve fitness, body
composition, and sports skills
Designing Your Own Exercise
Program
 Medical clearance
 Fitness assessment
 Setting goals
 Choosing activities for a balanced
program
 Include activities to develop health-related
components of physical fitness
PHYSICAL ACTIVITY PYRAMID
Progression of an Exercise Program:
Get in Shape Gradually
Amount of Exercise for
Fitness Benefits
Choosing a Fitness Center
 Convenience
 Atmosphere
 Safety
 Trained personnel
 Cost
 Effectiveness

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