c
 




 lifestyles following the industrial revolution
rendered this definition insufficient.[ 



£
? fitness: good physical condition; being in
 
 is considered a
shape or in condition
wordnetweb.princeton.edu/perl/webwn
? Physical fitness comprises two related
concepts: general fitness (a state of health and
well-being) and specific fitness (a task-oriented
definition based on the ability to perform


  
These days,
measure of the body¶s ability to function
efficiently and effectively in work and leisure
activities, to be healthy, to resist hypokinetic
diseases, and to meet emergency situations.
Ñ




specific aspects of sports or occupations).
en.wikipedia.org/wiki/Physical_fitness
? A set of attributes that are either health related
or performance (or skill) related. Health related
fitness comprises those components of fitness
that exhibit a relationship with health status. ...
www.phac-aspc.gc.ca/pau-
The President's Council on Physical Fitness and
Sports²a study group sponsored by the
government of the United States²declines to
offer a simple definition of physical fitness.
Instead, it developed the following chart:[1£
uap/fitness/definitions.html   
? An overall measure of physical attributes 
 
      
including cardiovascular endurance, muscular
strength and endurance, body composition and Body
Metabolic Agility Team
flexibility. composition
www.cudahychamber.com/gym_Glossary.htm Morphologi Cardiovascu Individu
Balance
? One of the four elements of the game. The cal lar fitness al
player's physical make-up such as agility, Motor
flexibility, endurance, speed, quickness, etc. Bone
Flexibility coordinati Lifetime
www.stcharlessoccer.org/soccer-dictionary.htm integrity
on
? Physical fitness is a set of attributes a person
Muscular
has in regards to a person's ability to perform Other Power Other
endurance
physical activities that require aerobic fitness,
Muscle
endurance, strength, or flexibility and is Speed
strength
determined by a combination of regular activity
and genetically inherited ability. Reaction
time
www.executiveedge1.com/exercise_terms.html
Other

Accordingly, a general-purpose physical fitness

p

 comprises two related concepts: program must address the following
¬

(a state of health and well-being) essentials:[2£[




£
and

(a task-oriented definition
based on the ability to perform specific aspects ? Cardiovascular endurance
of sports or occupations). Physical fitness is ? Flexibility training
generally achieved through exercise, correct ? Strength training
nutrition and enough rest. It is an important part ? Muscular stamina
of life. ? Body composition
In previous years[M
£, 
 was commonly
defined as the capacity to carry out the day¶s
activities without undue fatigue. However, as
automation increased leisure time, changes in
? General skill training
However, along with these essential
components, a comprehensive fitness program
that is tailored to an individual will probably
focus on one or more specific skills,[3£ and on * Ñ 


 
Ñ

 
- the
age-[4£ or health-related needs such as bone efficiency with which the body delivers oxygen
health.[5£ Many sources[ 



£ also cite and nutrients needed for muscular activity and
mental and emotional health as an important part transports waste products from the cells.
of overall fitness. This is often presented in
textbooks as a triangle made up of three points, *  
 - the greatest amount of
which represent physical, emotional, and mental force a muscle or muscle group can exert in a
fitness. Physical fitness can also prevent or treat single effort.
many chronic health conditions brought on by
unhealthy lifestyle or aging.[6£ Working out can
also help people sleep better. To stay healthy it's
important to participate in physical activity.[7£



Specific or task-oriented fitness is a person's
ability to perform in a specific activity with a
reasonable efficiency: for example, sports or
military service. Specific training prepares
*  
 
- the ability of a muscle
or muscle group to perform repeated movements
with a sub-maximal force for extended periods
of times.
* 
 - the ability to move the joints or
any group of joints through an entire, normal
range of motion.
* 




 - the percentage of body fat
athletes to perform well in their sports. a person has in comparison to his or her total
body mass.
Examples are:
Improving the first three components of fitness
? 400m sprint: in a sprint the athlete must listed above will have a positive impact on body
be trained to work anaerobically composition and will result in less fat. Excessive
throughout the race. body fat detracts from the other fitness
? Marathon: in this case the athlete must components, reduces performance, detracts from
be trained to work aerobically and their appearance, and negatively affects your health.
endurance must be built-up to a
maximum. Factors such as speed, agility, muscle power,
? Many fire fighters and police officers
undergo regular fitness testing to
determine if they are capable of the
physically demanding tasks required of
the job.[8£
eye-hand coordination, and eye-foot
coordination are classified as components of
"motor" fitness. These factors most affect your
athletic ability. Appropriate training can
improve these factors within the limits of your
? Members of the United States Army and
Army National Guard must be able to
pass the Army Physical Fitness Test
(APFT).[9£
   
potential. A sensible weight loss and fitness
program seeks to improve or maintain all the
components of physical and motor fitness
through sound, progressive, mission specific
physical training.
p

p

is the ability to function
effectively throughout your workday, perform
your usual other activities and still have enough
energy left over to handle any extra stresses or
emergencies which may arise.
The components of physical fitness are:
Adherence to certain basic exercise principles is
important for developing an effective program.
The same principles of exercise apply to
everyone at all levels of physical training, from
the Olympic-caliber athlete to the weekend
jogger.
These basic principles of exercise must be 


followed.

 
To achieve a training effect, you must exercise
often. You should exercise each of the first four
fitness components at least three times a week.
Infrequent exercise can do more harm than
good. Regularity is also important in resting,
sleeping, and following a sensible diet.




The intensity (how hard) and/or duration (how
long) of exercise must gradually increase to
improve the level of fitness.
The work load of each exercise session must
exceed the normal demands placed on the body
in order to bring about a training effect.
A personal fitness program can happen
anywhere and at any age. Start off with a pair of
New Balance mens walking shoes and move on
to the flagship New Balance 991 Running Shoes
when the desire to do more kicks in. Never look
back.
ÑppÑ

   



 : Those factors that
  
are related to how well the systems of your body
work
To be effective, a program should include
activities that address all the fitness components, 1. Ñ  
: The
since overemphasizing any one of them may ability of the circulatory system
hurt the others. (heart and blood vessels) to
supply oxygen to working
 
 muscles during exercise.
2. D 
Ñ


: The
Providing a variety of activities reduces relative percentage of body fat
boredom and increases motivation and progress. compared to lean body mass
(muscle, bone, water,etc)


 3.  
: The range of
movement possible at various
Training must be geared toward specific goals. joints.
For example, people become better runners if 4.   
¬: The
their training emphasizes running. Although amount of force that can be
swimming is great exercise, it does not improve produced by a single contraction
a 2-mile-run time as much as a running program of a muscle
does. 5.  

 : The
ability of a muscle group to
continue muscle movement over




a length of time.
A hard day of training for a given component of
fitness should be followed by an easier training
day or rest day for that component and/or
muscle group(s) to help permit recovery.   Ñ



 : Those aspects of
Another way to allow recovery is to alternate the fitness which form the basis for successful
muscle groups exercised every other day, sportor activity participation.
especially when training for strength and/or
muscle endurance.
 1. 
: The ability to move fatiguing. Examples would be cycling, step
quickly from one point to machines and elliptical machines. The sit up test
another in a straight line is most often used to test muscular endurance.
2. ¬
: The ability of the body
to change direction quickly  
is the ability of each joint to move
3. D
 : The ability to maintain through the available range of motion for a
an upright posture while still or specific joint. Examples would be stretching
moving individual muscles or the ability to perform
4. Ñ 

: Integration with certain functional movements such as the lunge.
hand and/or foot movements The sit and reach test is most often used to test
with the input of the senses. flexibility.
5.  

: Amount of
time it takes to get moving. D 



is the amount of fat mass
6. p
: The ability to do compared to lean muscle mass, bone and organs.
strength work at an explosive
pace.
The 5 components of physical fitness are often
used in our school systems, health clubs and
fitness centers to gauge how good a shape we
are truly in. The 5 components that make up
total fitness are:
This can be measured using underwater
weighing, Skinfold readings, and bioelectrical
impedance. Underwater weighing is considered
the ³gold standard´ for body fat measurement,
however because of the size and expense of the
equipment needed very few places are set up to
do this kind of measurement.
? Cardiovascular Endurance 
 
 


 
¬
? Muscular Strength
? Muscular endurance
? Flexibility
? Body Composition
Total fitness can be defined by how well the
body performs in each one of the components of
physical fitness as a whole. It is not enough to be
able to bench press your body weight. You also
need to determine how well you can handle
running a mile etc.
Ñ  

 is the ability of the
heart and lungs to work together to provide the
needed oxygen and fuel to the body during
sustained workloads. Examples would be
jogging, cycling and swimming. The Cooper
Run is used most often to test cardiovascular
endurance.
As stated earlier the 5 components of physical
fitness represent how fit and healthy the body is
as a whole. When you have the battery of tests
performed you will receive information on the
specific areas you made need to work in. A very
specific goal oriented fitness program can be
developed from the test battery.
If body composition is of (higher fat compared
to muscle mass) there are many health related
diseases and illnesses you have a higher chance
of contracting. It is important to combine
healthy eating habits with your exercise
program.
If you scored low on the cardiovascular test you
would have a higher chance of being at risk for
heart related illnesses and would not do well
with activities that require longer times to
  
¬ is the amount of force a complete. You would participate in things such
muscle can produce. Examples would be the as long bike rides, swimming and jogging for
bench press, leg press or bicep curl. The push up extended periods of time to correct this
test is most often used to test muscular strength. component.

 

 is the ability of the

muscles to perform continuous without
The next three tests can have results that are
isolated to specific joints and muscles of the
body or affect the body as a whole.
If you score low on the flexibility tests, you have
a greater chance of decreased performance in
daily living activities/sports and a higher risk of
injury. You may also experience low back pain.
It would be important to included flexibility
training into your workout everyday.
If you scored low on the muscular endurance
test you fatigue early into the exercise or
activities of daily living. Many exercises that
require high reps and low weight would be
implemented into your training program.
If you scored low on the muscle strength test
you do not have enough strength to perform well
in sports, resistance training and activities of
daily living. Your fitness program would have a
progressive strength training component added
that would allow you to become stronger with
little chance of injury over time.
Fitness testing has its limitations ± while it gives
you a good idea of where your body is, it does
not paint the entire picture. As stated earlier
some of the above tests are only testing specific
body parts. Other important factors such as
balance and agility are not tested. It also requires
the ability to perform the tests. It would be
dangerous for someone who is in poor condition
and does not exercise to participate in fitness

 
testing.
Before deciding to undergo fitness testing, make
sure you know why they are being done and
determine that it is safe for you to participate.
* Lie on back with the knees flexed and the feet
12 inches from the buttocks.
* Feet cannot be held or rest against an object.
* The arms are extended and are resting on the
thighs
* The head is in a neutral position. Keep the chin
a fist's distance from the chest.
 p  


The correct curl-up is performed to a pace of one
complete curl-up every three seconds (1.5
seconds up and 1.5 seconds down, with no
hesitation). The student's shoulders should come
off the mat 2 inches. There is no pause in the up
or down position. The curl-ups should be
continuous, with the abdominal muscles
engaged throughout the assessment. The
movement is slow and controlled.
 
¬
Record the total number of correctly performed
curl-ups within the time limit.

   curl-up performance include:
not raising shoulders up two inches;
head touching mat;
heels com off the mat;
being off cadence.
The test is terminated when the student has any
two misses.
-

 
   


The objective of this test is to measure flexibility
of the lower back and hamstrings. The modified
sit and reach test causes less forward rotation of
the pelvis, which reduces disc compression in
the lower back.
p 

  


Starting Position
   

 * The student faces box with shoes off.
The partial curl-up measures abdominal strength * The foot line is 23 cm, with the zero end of the
and endurance. Abdominal fitness is important measuring device closest to the student.
to good health because low levels are associated * One leg is extended, with the foot placed flat
with bad posture and lower back pain in later against the end of the box. The other knee bent,
years. with the sole of the foot placed against the
  

medial side (inside) of the opposite knee.
Starting Position * The knee of the extended leg should remain
straight and the hips must remain square to the
box.
 p  


* The student extends the arms, one hand on top
of the other so that the fingertips are even, and
reaches forward along the measuring scale,
holding the position for one second.
* The procedure is repeated two additional
times.
* The procedure is then repeated for the other
leg.
 
¬
Record the furthest distance to the nearest
-

centimeter reached for both the right and left leg.
The lowest scoring leg will count as your overall
score.
 
p  of the circulatory and respiratory systems to
   


The objective of this test is to measure upper-
body strength and endurance. The right-angle
push-up is recommended as a test of upper-body
strength and endurance. Muscle fitness is
required for people of all ages in order to
perform daily living and recreational activities


with vigor and undue fatigue.
  

the standards and tips on how to run/walk the
Starting Position
The student assumes the prone position (face
down).
* hands laced slightly wider than shoulder width
with fingers stretched out.
* legs straight and parallel
* feet cannot be resting against an object
* back is straight
* the head is positioned so the student is looking
slightly in front of hands
 p  


The test begins in the up position. The test
should be performed to the cadence (1.5 seconds
down and 1.5 seconds up). Push-ups are
continuous, with the muscles in a constant state
of contraction and no resting. Emphasis is
placed on the arm and shoulder muscles
remaining engaged throughout the assessment.
 
¬
Record the total number of correctly performed
push-ups within the time limit.

   curl-up performance include:
arching or sagging of the back;
not achieving the straight arm position;
not achieving the right angle at the elbow during
the down phase;
knees touching the floor; or being off cadence.
The test is terminated when the student has any
two misses.
½
   


The objective of the test is to measure
cardiorespitory or aerobic endurance. The one-
mile run/walk is a good indicator of the ability
supply oxygen to functioning muscles, in other
words the capacity to perform activities using
large muscle groups over an extended period of
time. The importance of cardiorespitory fitness
lies in the fact that heart disease is a leading
cause of death in our society.
  
Students will be bused from McGee to the
Vincent Boscoglio Track. Students will be given
mile.
 p  


Students are asked to do their very best when
participating in the run/walk.
 
¬
Students will receive a stick that will correspond
to their own individual time. The time will be
rounded to the nearest second.


to exercise. The runner stretched to
warm up before the race.
? run until the normal working Gentle, slow exercise at the beginning of
temperature is reached; "We warmed up a workout to prepare muscles, heart rate,
the car for a few minutes" blood pressure and body temperature for
? become more friendly or open; "She the activity.
warmed up after we had lunch together"
? warm: get warm or warmer; "The soup ? The beginning (warm-up) or ending
warmed slowly on the stove" (warm-down) section of a practice
? cause to do preliminary exercises so as where the effort is not on speed or
to stretch the muscles; "The coach distance but rather to gently familiarize
warmed up the players before the game" the body to exercise. Very important
? limber up: make one's body limber or pieces of any workout as it assists in
suppler by stretching, as if to prepare for preventing injury.
strenuous physical activity
exercising in preparation for strenuous ? The Four Key Elements of the Warm Pp
activity Identifying the components of an
? effective and safe warm up, and
A warm-up is usually performed before executing them in the correct order is
participating in technical sports or critical. Remember, stretching is only
exercising. A warm-up generally one part of an effective warm up and its'
consists of a gradual increase in place in the warm up routine is specific
intensity in physical activity (pulse and dependant on the other components.
raiser), a joint mobility exercise, ? The four key elements that should be
stretching and a sport related activity. ... included to ensure an effective and
? complete warm up are:
Warm Up is a Formula One style racing
video game, released in 2000 developed 




by Lankhor, and published by Microïds,
for Microsoft Windows based PCs.
? The general warm up should consist of a light
To make an audience enthusiastic or physical activity, like walking, jogging, easy
animated before a show; To reach a swimming, stationary bike, skipping or easy
normal operating temperature (of a car aerobics. Both the intensity and duration of the
for example); To reheat food; To general warm up (or how hard and how long),
become warmer; To prepare for should be governed by the fitness level of the
executing an already-learned activity by participating athlete. Although a correct general
a limited amount of additional practice warm up for the average person should take
? about five to ten minutes and result in a light
Exercises before a game and during half sweat.
time to prepare players for action.
? ? The aim of the general warm up is
Practice and system testing on the simply to elevate the heart rate and
morning of race day. respiratory rate. This in turn increases
? the blood flow and helps with the
Movements and/or movement phrases transportation of oxygen and nutrients to
designed to raise the core body the working muscles. This also helps to
temperature and bring the mind into increase the muscle temperature,
focus for the dance activities to follow. allowing for a more effective static
? stretch. Which bring us to part two.
Movements done to get the body ready
? ‰
  
¬ vigorous activities necessary for
Yes, Static stretching! This is a very elements three and four.
safe and effective form of basic




stretching. There is a limited threat of
injury and it is extremely beneficial for
overall flexibility. During this part of the
warm up, static stretching should
include all the major muscle groups, and
this entire part should last for about five
to ten minutes.
? ·

With the first two parts of the warm up
carried out thoroughly and correctly, it
is now safe to move onto the third part
of an effective warm up. In this part, the
athlete is specifically preparing their
body for the demands of their particular
sport. During this part of the warm up,
? Static stretching is performed by placing
the body into a position whereby the
muscle or group of muscles to be
stretched is under tension. Both the
opposing muscle group (the muscles
more vigorous activity should be
employed. Activities should reflect the
type of movements and actions which
will be required during the sporting
event.
behind or in front of the stretched ? Î



  
¬
muscle), and the muscles to be stretched
are relaxed. Then slowly and cautiously
the body is moved to increase the
tension of the muscle, or group of
muscles to be stretched. At this point the
position is held or maintained to allow
the muscles and tendons to lengthen.
Finally, a correct warm up should finish
with a series of dynamic stretches.
However, this form of stretching carries
with it a high risk of injury if used
incorrectly. It should really only be used
under the supervision of a professional
sports coach or trainer. Dynamic
? There's quite a bit of controversy about
whether static stretching should be
included in the warm up, and recent
studies have shown that static stretching
may have an adverse effect on muscle
contraction speed and therefore impair
performance of athletes involved in
stretching is more for muscular
conditioning than flexibility and is really
only suited for professional, well
trained, highly conditioned athletes.
Dynamic stretching should only be used
after a high level of general flexibility
has been established.
sports requiring high levels of power
and speed. It is for this reason that static
stretching is conducted early in the
warm-up procedure and is always
followed by sports specific drills and
dynamic stretching.
? Dynamic stretching involves a
controlled, soft bounce or swinging
motion to force a particular body part
past its usual range of movement. The
force of the bounce or swing is
gradually increased but should never
? The next part of an effective warm up is become radical or uncontrolled.
extremely important, as it helps to
lengthen both the muscles and tendons,
which in turn allows your limbs a
greater range of movement. This is very
important in the prevention of muscle
and tendon injuries.
? Please note; dynamic stretching carries
with it an increased risk of injury if used
incorrectly. Dynamic stretching is more
for muscular conditioning than
flexibility and is really only suited for
highly trained and well conditioned
? The above two elements form the basis, athletes. Dynamic stretching should only
or foundation for a complete and be used after a high level of general
effective warm up. It is extremely flexibility has been established.
important that these two elements be
completed properly before moving onto
the next two elements. The proper
completion of elements one and two,
will now allow for the more specific and
? During this last part of an effective
warm up it is also important to keep the
dynamic stretches specific to the
athlete's particular sport. This is the final
part of the warm up and should result in
 the athlete reaching a physical and enhanced. Also, the probability of
mental peak. At this point the athlete is overstretching a muscle and causing
most prepared for the rigors of their injury is far less.
sport or activity. ? Increased Body Temperature - This
? Stretching is one of the most under- improves muscle elasticity, also
utilized techniques for improving reducing the risk of strains and pulls.
athletic performance and getting rid of ? Blood Vessels Dilate - This reduces the
those annoying sports injuries. Don't resistance to blood flow and lower stress
make the mistake of thinking that on the heart.
something as simple as stretching won't ? Improve Efficient Cooling - By
be effective. activating the heat-dissipation
? And to help you improve your flexibility mechanisms in the body (efficient
quickly and safely, you can't go past The sweating) an athlete can cool efficiently
Stretching Handbook & DVD. Together and help prevent overheating early in
they include over 130 clear photographs the event or race.
and 40 videos of every possible ? Increased Blood Temperature - The
stretching exercise, for every major temperature of blood increases as it
muscle group in your body. travels through the muscles. As blood
? The Stretching Handbook & DVD will temperature rises, the binding of oxygen
show you, step-by-step, how to perform to hemoglobin weakens so oxygen is
each stretch EXACTLY! Plus, you'll more readily available to working
learn the benefits of flexibility; the 7 muscles, which may improve endurance.
critical rules for safe stretching; and ? Improved Range of Motion - The range
how to stretch properly. of motion around a joint is increased.
? Hormonal Changes - Your body
3
  

      increases its production of various

  hormones responsible for regulating
    
      energy production. During warm-up this
    balance of hormones makes more
   

  
     carbohydrates and fatty acids available
for energy production.
  
 
? Mental Preparation - The warm-up is
 
 3 

   
also a good time to mentally prepare for
  

  an event by clearing the mind,
 
  

     increasing focus, reviewing skills and

  
!

 strategy. Positive imagery can also relax
      
  

 

the athlete and build concentration.

  

 
"
          



   
 



? Gradually increasing the intensity of
your specific sport. This uses the
D
  p


 specific skills of a sport and is
sometimes called a related warm-up. For
? Increased Muscle Temperature - The runners, the idea is to jog a while and
temperature increases within muscles add a few sprints into the routine to
that are used during a warm-up routine. engage all the muscle fibers.
A warmed muscle both contracts more ? Adding movements not related to your
forcefully and relaxes more quickly. In sport in a slow steady manner:
this way both speed and strength can be calisthenics or flexibility exercises for
 example. Ball players often use ? 



 
unrelated exercise for their warm up. 


¬ 


¬ ± for lower limb

? Which to choose? The best time to strength, agility and flexibility.
stretch a muscle is after it has an
increased blood flow and has increased Other useful warm-up exercises include:
temperature to avoid injury. Stretching a
cold muscle can increase the risk of
injury from pulls and tears. So you are
better off doing gradual aerobic exercise
before stretching. Keep in mind that the
best time to stretch is after exercise
because your muscles are warm and
pliable with the increase of blood in
? 
 


¬

!


¬   . The seated version
is also great for specific core stability, as
you have to work hard to maintain
stability on the ground. Perform for 15-
60 seconds, altering your speed of
movement;
them.Make sure your warm up begins ?  ¬ . Lean forwards against a
gradually, and uses the muscles that will wall, with your hands out at shoulder
be stressed during exercise. level and your feet shoulder-width apart
? Keep in mind that the perfect warm up
is a very individual process that can only
come with practice, experimentation and
experience. Try warming up in various
way, at various intensities until you find
what works best for you.
and approximately a metre from the
wall. Look straight ahead and keep your
body straight. Lift your right leg, with
the knee bent, until the upper thigh is
parallel to the ground. From your hip,
drive the leg back, so that your forefoot
contacts the ground, then pull the leg
back up to the starting position to
complete one rep. Perform in sets of 10
? 
¬ 
 ± for loosening up the hips, on each leg, gradually increasing the
improving leg drive and strengthening speed of the drive;
the butt and hamstrings. Assume a lunge

¬. Assume the same starting
position and step forwards into another
lunge. Keep your chest up, look straight
ahead and co-ordinate your arms with
your legs;
?  ¬
position as for the exercise above, but
this time, on driving the leg back, sweep
it back up and behind you before pulling
it back from the hip to the starting
? ¬
 ± for hip flexor and ankle position. Try to keep the foot dorsi-
strength. Extend up onto the toes and lift flexed ± ie stretched towards the leg.
each thigh to a position parallel with the Perform this exercise slowly at first,
ground as you move forwards; gradually building up speed as you
? 
 
  
 
¬ ± for become more confident.
hip flexibility, hamstring strength and
stretching out the lower back. Similar to Chemistry is a basic science whose central concerns are -
the lunge walk, but extend your trunk
forwards over your front leg. If your ? the structure and behaviour of atoms (elements)
right leg was in front of you, you would ? the composition and properties of compounds
take the right elbow down toward the ? the reactions between substances with their
inside of the right ankle. Watch your accompanying energy exchange
balance! ? the laws that unite these phenomena into a
comprehensive system.
? Ñ
 ± for lower limb strength and
achilles flexibility. Extending the ankle
on each step will warm up the calf
muscles and achilles tendons;
Chemistry is not an isolated discipline, for it merges into
physics and biology. The origin of the term is obscure.
Chemistry evolved from the medieval practice of alchemy.
It's bases were laid by such men as Boyle, Lavoisier,
Priestly, Berzelius, Avogadro, Dalton and Pasteur.