Untitled Slide

Physical Fitness

• Physical fitness is an important part of life. It is an indicator which shows whether you have the ability to perform and enjoy day to day physical activities with ease.

Why is Physical activity important?

5 Components

Cardiovascular Endurance

• Cardiovascular endurance is your body's ability to keep up with exercise like running, jogging, swimming, cycling, and anything that forces your cardiovascular system (lungs, heart, blood vessels) to work for extended periods of time. .

Cardiovascular Endurance

• Together, the heart and lungs fuel your body with the oxygen needed by your muscles, ensuring that they have the oxygen needed for the work they are doing

Muscular Strength

• This is the "power" that helps you to lift and carry heavy objects. Without muscular strength, your body would be weak and unable to keep up with the demands placed upon it.

Muscular Strength

• The way to increase strength is to train with heavy weights, working in the 8 - 10 reps range. The heavier the weight, the fewer reps you should perform!

Muscular endurance

• Endurance is the ability of your muscles to perform contractions for extended periods of time. Rather than just lifting or carrying something for a few seconds, the muscles are used for minutes.

Muscular endurance

• The way to increase endurance is to train with light weights, working in the 12 - 15 rep range. Working with lighter weight will train the muscle fibers needed for muscular endurance, and the higher rep range leads to a longer period of exercise

Flexibility

• Flexibility is one of the most important, yet often overlooked, components of physical fitness. Without flexibility, the muscles and joints would grow stiff and movement would be limited. Flexibility training ensures that your body can move through its entire range of motion without pain or stiffness.

Flexibility

• Those with good flexibility will usually be able to touch their toes, while those with limited flexibility will not. The sit and reach test (sitting on the floor and reaching toward your toes) is another good way to assess your flexibility. The more flexible you are, the closer you will come to touching your toes and beyond.

Body compostion

• The amount of fat body mass to lean body mass (bones, muscles and water)

Body Fat percentage

• Essential fat
• 10-12 percent in females
• 2-4 percent in males
• Athletes
• 14-20 percent in Females
• 6-13 percent in males

Body Fat percentage

• Fitness
• 21-24 percent in females
• 14-17 percent in males
• Acceptable
• 25-31 percent in Females
• 18-25 percent in males

Body Fat percentage

• at risk
• 32+ percent in females
• 25+ percent in males