Fitness Study Guide Sophomore Physical Education
Definition of Fitness
Components of Fitness
1. Cardiovascular Fitness The ability of your heart, lungs and blood vessels to endure vigorous activity. This is achieved by using large muscles. (arms, legs, butt, chest) The word AEROBIC means with oxygen When you perform vigorous large muscle activities your body demands more oxygen to get the work done. Therefore your respiration becomes deeper and your heart beats more do deliver this rich oxygenated blood.
2. Muscle Strength How much work your muscles can do. How strong the muscles are.
3. Muscle Endurance How long your muscles can work before they become fatigued.
4. Flexibility The ability of a joint to move through a range of motion. How far you can stretch
5. Body Composition Amount of fat stored in the body.
Fitness Walking
1. Walking is an activity where one foot must always be in contact with the ground. When running or jogging there is a moment when both feet lose contact with the ground.
2. Fitness walking is an aerobic (with oxygen) activity. This can only be achieved if walking is done often, at a good pace and for a specific amount of time. To be considered a good workout walking should be at least 15 minutes per mile.
3. Fitness walking can assist with toning muscles in legs including your butt and thighs. Add the arms to increase cardiovascular benefits, burn more calories and tone muscles in arms. Add weight to make the workout even more effective. Walkers have a low injury rate and it is kind to your knees.
4. Walking can be done anywhere outside. It allows people to commune with nature. In poor weather walk indoors (at mall) or on treadmill.
Body Position
Keep good posture by walking naturally tall. Relax your shoulders, gently pull on stomach muscles and keep head up. Keep hands relaxed and cupped. Swing your arms so they come up to your sternum (breast bones.) On the way down, let them brush against your hip. Feet should hit heel first as you roll through the ball of the foot and push off your toes.
Equipment:
All that is needed is a good pair of walking shoes and comfortable loose fitted clothing. Add weights to increase the intensity of the workout.
Back Fitness
Weak muscles and poor posture are the two main causes of back problems.
Good posture is important for the following:
The number one problem for teens is lordosis (to much arch in the lower back or “sway back”) When you strengthen your abdominal muscles (stomach) you strengthen your back.