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lifestyles following the industrial revolution
rendered this definition insufficient.[
£
? fitness: good physical condition; being in These days,
is considered a
shape or in condition measure of the body¶s ability to function
wordnetweb.princeton.edu/perl/webwn efficiently and effectively in work and leisure
? Physical fitness comprises two related activities, to be healthy, to resist hypokinetic
concepts: general fitness (a state of health and diseases, and to meet emergency situations.
well-being) and specific fitness (a task-oriented
definition based on the ability to perform Ñ
specific aspects of sports or occupations).
en.wikipedia.org/wiki/Physical_fitness The President's Council on Physical Fitness and
? A set of attributes that are either health related Sports²a study group sponsored by the
or performance (or skill) related. Health related government of the United States²declines to
fitness comprises those components of fitness offer a simple definition of physical fitness.
that exhibit a relationship with health status. ... Instead, it developed the following chart:[1£
www.phac-aspc.gc.ca/pau-
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
p
p
is the ability to function
effectively throughout your workday, perform Adherence to certain basic exercise principles is
your usual other activities and still have enough important for developing an effective program.
energy left over to handle any extra stresses or The same principles of exercise apply to
emergencies which may arise. everyone at all levels of physical training, from
the Olympic-caliber athlete to the weekend
The components of physical fitness are: jogger.
These basic principles of exercise must be
followed.
The work load of each exercise session must
exceed the normal demands placed on the body
in order to bring about a training effect.
To achieve a training effect, you must exercise
often. You should exercise each of the first four A personal fitness program can happen
fitness components at least three times a week. anywhere and at any age. Start off with a pair of
Infrequent exercise can do more harm than New Balance mens walking shoes and move on
good. Regularity is also important in resting, to the flagship New Balance 991 Running Shoes
sleeping, and following a sensible diet. when the desire to do more kicks in. Never look
back.
ÑppÑ
The intensity (how hard) and/or duration (how
long) of exercise must gradually increase to
improve the level of fitness.
: 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 This can be measured using underwater
pace. weighing, Skinfold readings, and bioelectrical
impedance. Underwater weighing is considered
The 5 components of physical fitness are often the ³gold standard´ for body fat measurement,
used in our school systems, health clubs and however because of the size and expense of the
fitness centers to gauge how good a shape we equipment needed very few places are set up to
are truly in. The 5 components that make up do this kind of measurement.
total fitness are:
? Cardiovascular Endurance
¬
? Muscular Strength
? Muscular endurance As stated earlier the 5 components of physical
? Flexibility fitness represent how fit and healthy the body is
? Body Composition as a whole. When you have the battery of tests
performed you will receive information on the
Total fitness can be defined by how well the specific areas you made need to work in. A very
body performs in each one of the components of specific goal oriented fitness program can be
physical fitness as a whole. It is not enough to be developed from the test battery.
able to bench press your body weight. You also
need to determine how well you can handle If body composition is of (higher fat compared
running a mile etc. to muscle mass) there are many health related
diseases and illnesses you have a higher chance
Ñ is the ability of the of contracting. It is important to combine
heart and lungs to work together to provide the healthy eating habits with your exercise
needed oxygen and fuel to the body during program.
sustained workloads. Examples would be
jogging, cycling and swimming. The Cooper If you scored low on the cardiovascular test you
Run is used most often to test cardiovascular would have a higher chance of being at risk for
endurance. 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.
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.
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 With the first two parts of the warm up
injury and it is extremely beneficial for carried out thoroughly and correctly, it
overall flexibility. During this part of the is now safe to move onto the third part
warm up, static stretching should of an effective warm up. In this part, the
include all the major muscle groups, and athlete is specifically preparing their
this entire part should last for about five body for the demands of their particular
to ten minutes. sport. During this part of the warm up,
? Static stretching is performed by placing more vigorous activity should be
the body into a position whereby the employed. Activities should reflect the
muscle or group of muscles to be type of movements and actions which
stretched is under tension. Both the will be required during the sporting
opposing muscle group (the muscles event.
behind or in front of the stretched ? Î
¬
muscle), and the muscles to be stretched Finally, a correct warm up should finish
are relaxed. Then slowly and cautiously with a series of dynamic stretches.
the body is moved to increase the However, this form of stretching carries
tension of the muscle, or group of with it a high risk of injury if used
muscles to be stretched. At this point the incorrectly. It should really only be used
position is held or maintained to allow under the supervision of a professional
the muscles and tendons to lengthen. sports coach or trainer. Dynamic
? There's quite a bit of controversy about stretching is more for muscular
whether static stretching should be conditioning than flexibility and is really
included in the warm up, and recent only suited for professional, well
studies have shown that static stretching trained, highly conditioned athletes.
may have an adverse effect on muscle Dynamic stretching should only be used
contraction speed and therefore impair after a high level of general flexibility
performance of athletes involved in has been established.
sports requiring high levels of power ? Dynamic stretching involves a
and speed. It is for this reason that static controlled, soft bounce or swinging
stretching is conducted early in the motion to force a particular body part
warm-up procedure and is always past its usual range of movement. The
followed by sports specific drills and force of the bounce or swing is
dynamic stretching. gradually increased but should never
? The next part of an effective warm up is become radical or uncontrolled.
extremely important, as it helps to ? Please note; dynamic stretching carries
lengthen both the muscles and tendons, with it an increased risk of injury if used
which in turn allows your limbs a incorrectly. Dynamic stretching is more
greater range of movement. This is very for muscular conditioning than
important in the prevention of muscle flexibility and is really only suited for
and tendon injuries. 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 ? During this last part of an effective
completed properly before moving onto warm up it is also important to keep the
the next two elements. The proper dynamic stretches specific to the
completion of elements one and two, athlete's particular sport. This is the final
will now allow for the more specific and 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.