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Thankyou

Definition and Meaning

Fitness incorporates physical & mental health as well as
emotional satisfaction & self-awareness.
Physical fitness is to the human body what fine tuning is
to an engine. It enables us to perform up to our
potential. Fitness can be described as a condition that
helps us look, feel and do our best. More specifically, it
is: ".
Physical fitness involves the performance of the heart
and lungs, and the muscles of the body.
And, since what we do with our bodies also affects what
we can do with our minds, fitness influences to some
degree qualities such as mental alertness and emotional
stability.

WHAT IS PHYSICAL
FITNESS?
Physical Fitness: It is the ability to carry out
daily routine physical activity without being unduly
tired and have ample energy
to face emergency tasks as and when arise.
Visit following sites for more information

PHYSICAL FITNESS
The ability to perform daily tasks
vigorously and alertly, with energy
left over for enjoying leisure-time
activities and meeting emergency
demands.

 It is the ability to endure, to bear

up, to withstand stress, to carry
on in circumstances where an unfit
person could not continue, and is a
major basis for good health and
well-being."

What happens to heart, lungs

and the whole body when we
exercise?
Physical fitness involves the
performance of the heart and
lungs, and the muscles of the body.

What happen to our

heart when we exercise?
https://www.youtube.com/watch?
v=O8ttt3M8qZM

HEART
IS MADE UP OF
cardiovascular
muscles that get
strong through
exercise.

Resting heart rate

Restingpulse should be measured first thing in
the morning with your fingers and a stopwatch.
Put your middle and index finger to either your
radial artery on your wrist or your carotid
artery in your neck.
Once you find your pulse, count how many beats
occur in 20 seconds, and multiply this number by
3.

 A normal resting heart rate for

adults ranges from 60 to 100 beats a
minute

 Generally, a lower heart rate at rest

implies more efficient heart function
and better cardiovascular fitness.
For example, a well-trained athlete
might have a normal resting heart
rate closer to 40 beats a minute.

Grade 9

200- fastest heartbeat

-16
_______
204 personal maximal heart rate

Maam maricel

200- fastest heartbeat

-34 age of maam maricel
_______
166 personal maximal heart rate

Training heart rate

The easiest way to do this is a simple
paper-and-pencil calculation.
Subtract your age from 220. The
result is an age-predicted maximum
beats per minute.

example
220 fastest heartbeat for a person
per minute.
To determine the personal maximum
heart rate.
Subtract your age from 220

Training heart rate

personal maximal heart rate

200- fastest heartbeat

-16
_______
204 personal maximal
heart rate

Training heart rate Grade 9

Multiply 204by 60% for

low heart rate
204x.06= 122.40 low
training heart rate
204x80%= 163.20 high
Training heart rate

Maam maricel
200- fastest
heartbeat
-34 age of maam
maricel
_______
166 personal
maximal heart rate

166 x 60% = 99.6

low training heart
rate

166 x 80% = 132.80

high training heart
rate

Components of Physical
Fitness:

Cardio-respiratory Endurance
Muscular Endurance
Strength
Speed
Power
Agility
Flexibility

Cardio Respiratory-Endurance

Muscular-Endurance

Strength

Physical Fitness
Power

Speed

Agility

Flexibility

 Cardio Respiratory-Endurance
Cardiorespiratory endurance is the ability of the
heart and lungs to absorb, transport, and
utilizeoxygenover an extended period of physical
exertion.
As one of the four primary components ofphysical
fitness, it is an important measure of the overall
health and fitness. Age, genetics, and physical
conditioning all play a role in an individual's
cardiorespiratory endurance.

Cardio-respiratory Endurance
The ability to do moderately
strenuous activity over a
period of time.
It reflects how well your heart
and lungs work together to
supply oxygen to your body
during exertion and exercise.
Also Known as aerobic fitness.

What happens to lungs

When we exercise?
https://www.youtube.com/wat
ch?v=Ovk5qEQ9vmw

Muscular Endurance: This is the

quality that enables a person to
sustain localized muscle group
activities for the extended period of
time.
<B

Strength : Strength is the

amount of muscular force one is
capable of exerting in a single
muscular contraction.

Speed: speed is the ability to make

rapid movement of the same type in the
shortest possible time.

Power: It is the quality of a muscle

to contract forcefully in the quickest
possible time.
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Agility :It is the ability of the human

body to change direction quickly and
effectively

Flexibility :It is the ability of a

muscle to perform movement with
large amplitude.

What is Health?
What Is Physical Fitness?
Health is a state of complete physical, mental and social well-being
and not merely the absence of disease or infirmity.
The definition of
physical fitness
might vary by
individual but most
experts agree that
there are five basic
components of
physical fitness
which involve your
heart, lungs,
strength, endurance,
and agility or
flexibility.
<Back

You don't have to build

muscles to this point
to be physically fit.
Physical fitness is much
more than muscle
building and
involves everything
from cardio
respiratory fitness
to being more
flexible.

GRADE 9

The muscles

Weight training
Objectives
STRENGTH
POWER
ENDURANCE
WHAT MUSCLES DOES ONE WANT
TO BUILD?

Exercise for the Deltoid

EXERCISE WITHOUT
APPARATUS

PUSH
-UP

It measures the
strength of upper arm
Lower arm
hands

EXERCISE WITHOUT
APPARATUS

V-sit

It measures the
abdominal muscles
Endurance of waist

EXERCISE WITHOUT
APPARATUS

Run &
Jump

It measures the
strength of thighs ,
Legs
feet

EXERCISE WITHOUT
APPARATUS

Box
and
Kick

It measures the power

of arms and hands

EXERCISE WITHOUT
APPARATUS

50-m
run

speed

EXERCISE WITHOUT
APPARATUS
It measures
Changing
agility- to
directions
move
quickly
while running
and
change
at different
directions
speeds

EXERCISE WITHOUT
APPARATUS

Long
distance
run

It
strengthens
cardiovascular
and other
muscles.

RESULTS OF WRONG
TRAINING
No benefits at all
Training without an appropriate program of
activities does not help the individual realizes
ones objective.
When the intensity is too much, too long, to
contrast, training gives unsatisfactory result.
Strong components become weak
And the person becomes prone to ailments.

TRAINING IN MEN AND

WOMEN
MEN reach higher levels of physical
fitness than women
Men are more muscular, stronger and
powerful
Have better endurance
Can lift heavier weigths

AGE IS NOT A HINDRANCE

TO TRAINING
There are people aged 50 who feel they are only
30
Or there are people who aged 30 who feel they
are 50 years old.
Or mam maricel is 34 years old but she feels
she's 24 (hahahahah!)
They are 20 year old player defeated by 50 year
old.

 When a person trains well even in old age,

he / she will be able to beat younger
athletes who lack appropriate training.
Even if a person is younger and has no
appropriate training, he or she cannot
attain good level of physical fitness

EXERCISE WITHOUT
APPARATUS
Forward bend
Back reach
Leg split

It improves
flexibility of
trunk
Arms
legs.

Flexibility - the ability of a

muscle to perform movement with
large amplitude.
https://www.youtube.com/watch?
v=t4USE34CoGQ

GAMES THAT DEVELOP

PHYSICAL FITNESS

Barbell: clean and jerk

Gymnastics
Basketball
Volleyball
Soccer
Softball
Discus throw
Shot put

Javelin throw
Jumping events
Dashes:50m run
Sepak takraw
Table tennis
Badminton
Lawn tennis
swimming

 Barbell:
clean and
jerk

Strength of arms,
hands and trunk

Gymnastics
Basketball
Volleyball
Soccer
Softball
baseball

It strengthen the
abdominal muscles
Endurance of the
trunk
Strength of feet
kness and thighs

THROWING EVENTS
Discus throw
Shot put
Javelin throw
JUMPING EVENTS
Long jump
High jump
Triple jump

It strengthen the
abdominal muscles
Endurance of the
trunk
Strength of feet
kness and thighs

Throwing events

Dashes; 50-m run

100-m run
200-m run
400-m run

speed

Soccer
Basketball
Sepak takraw
Lawn tennis
Table tennis
badminton

agility

 Swimming
Distance run

endurance

Misconceptions regarding
developing of physical
fitness
1. taking a bath after physical
activities is bad.
Bathing should not exceed
one minute.

Misconceptions regarding
developing of physical
fitness
2. avoid drinking cold water during
and after training.

 3. weight lifting could hinder growth.

 4. menstruation is a
problem for women in
training.