LESSON 1:
FITNESS
CONCEPTS
Prepared by:
Antonette Roxainne Y. Roque LPT, MAEd-
PE
PHYSICAL FITNESS
“one’s ability to execute daily activities with
optimal performance, endurance, and strength with
the management of disease, fatigue, and stress
and reduced sedentary behavior.”
What are the fitness concepts in
physical education?
There are five components of physical fitness:
(1) body composition,
(2) flexibility,
(3) muscular strength,
(4) muscular endurance, and
(5) cardiorespiratory endurance. A well-balanced
exercise program should include activities that
address
all of the health-related
components of fitness.
What are the fitness concepts in
physical education?
There are five components of physical fitness:
(1) body composition,
(2) flexibility,
(3) muscular strength,
(4) muscular endurance, and
(5) cardiorespiratory endurance. A well-balanced
exercise program should include activities that
address
all of the health-related
components of fitness.
1.1 FUNDAMENTAL
MOVEMENT PATTERNS
Fundamental Movement Patterns are
patterns that allow the body to be
coordinated in those simple, basic
movement patterns of lateral motion,
weight transfer, forward motion, up
and down motion, and coordinating
upper and lower body movements.
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FUNDAMENTAL MOVEMENT
PATTERNS
-patterns that allow the body to be
coordinated in those simple, basic movement
patterns of lateral motion, weight transfer,
forward motion, up and down motion, and
coordinating upper and lower body
movements.
A. What are the 7 fundamental
movement patterns?
There are seven basic movements
that human body can perform and all
other exercises are merely variations
of these seven :
1.PULL
- Consists of pulling a weight toward
your body or your body towards your
hands.
2. PUSH
- Movement involves pushing a weight
away from your body or your body
away from an object.
3. SQUAT
- Considered to be the most complex
movement the human body is capable
of.
4. LUNGE
- Involves your body in a less stable
position of one foot further forward
that the other
5. HINGE
-are executed by kicking your butt
back and leaning your torso forward
while maintain a neutral spine ------ like
when picking up something off the
floor.
6. ROTATION
- Is unique from the other six
movements because of the plane that
it works in.
- The other exercises involves moving
forward and backward or side to side,
yet rotation involves twisting at the
core.
7. GAIT
- Which is the technique of walking
- this might seem trivial, but walking
is a fundamental movement
1.2 BREATHING AND
BRACING
TECHNIQUES
BREATHING
- Mostly focusing on a long and relaxing
exhale and proper inhale to use
breathing to set the position of our
ribcage and pelvis. This is a lower
threshold activity.
BRACING
- Forceful holding of breath that uses a
higher threshold strategy to stabilize
the thorax and pelvis.
BREATHING
TECHNIQUE
DEEP BREATHING
- Get comfortable. You can lie on your
back in bed or on the floor with a
pillow under your head and knees.
- Breathe in through your nose. Let
your belly fill with air.
- Breathe out through your nose.
- Place one hand on your belly.
- As you breathe in, feel your belly rise.
- Take three more full, deep breaths.
1.3 MUSCLE
CONTRCTIONS
MUSCLE CONTRCTIONS
Are defined by changes in the length
-
of the muscle during contraction.
Types of Muscle
Contractions
ISOTONIC CONTRACTIONS
-generate force by changing the
length of the muscle and can be
concentric contractions or eccentric
contractions.
CONCENTRIC CONTRACTION
- Causes muscles to shorten, thereby
generating force
ECCENTRIC CONTRACTIONS
- Cause muscles to elongate in
response to a greater opposing force.
ISOMETRIC CONTRACTIONS
- Generate force without changing the
length of the muscle.
1.4 PRINCIPLES
OF TRAINING
The principles of training are
guidelines that, if applied, ensure
that training is effective. Effective
training results in adaptations to a
person’s body. Adaptations are
positive changes that result in
improved performance. Training that
does not apply the principles will be
less effective and may not result in
improvements in performance.
Successful athletes do not just train
hard, they also train effectively; they
apply the principles of training.
The principles of training can be
remembered using the mnemonic
‘SPORT’:
Specificity
Specificity means making training
specific to the sport or activity being
played or performed, to the
movements, muscles and energy
systems which are used in that sport
or activity
Progressive Overload
Progressive overload means gradually
increasing the amount of overload so
that fitness gains occur, without the
potential for injury. Overload involves
gradually increasing the stress placed
on the body during training. This
gradual increase in stress makes the
body work harder than normal so that
adaptations take place. If your body is
not progressively overloaded, no
further improvements will take place
Reversibility
Reversibility means that fitness levels
are lost when you stop exercising.
Gains made through training are lost
more quickly than they are achieved,
and it can take up to three times longer
than the break from training to return
to the same level of fitness achieved
before a break. Sustaining an injury
that stops you training is the most
common way for reversibility to occur.
Tedium
Tedium is the boredom that can occur
from training the same way every
time. Variety is needed in a training
programme to keep motivation levels
high.
END OF PRESENTATION FOR
LESSON 1
