PHYSICAL FITNESS

Keywords

• Agility

• Body composition

• Cardio respiratory

• Flexibility

• Muscular endurance

• Muscular strength

• Power

After studying and practicing the activities in this chapter, you will be able to:

1. Perform exercises to develop health – related fitness, taking care of safety
2. Perform exercises to develop skill – related fitness, taking care of safety
3. Describe the concept of physical fitness identify abilities and limitations regarding fitness
4. Relate fitness to daily life activities

INTRODUCTION

 At home, school, and everywhere you go, there are activities you do. These include walking, cleaning your room, and washing utensils and clothes. You may be taking part in games and sports. These require levels of physical fitness can only be developed by doing physical exercises.  

 Do you have an idea of what physical fitness means? Or you think it is about having a slim body! Some people are slim while others are fat. You do different physical activities and while you find some difficult, others may find them easy. Some feel pain after doing an exercise while others do not. This is independent of one’s size. In this chapter, therefore, you will understand physical fitness and perform exercises that can be used to develop physical fitness for lifelong well – being.

2.1 Safety Precautions Before, During and after Performance of Physical Exercises

Taking part in Physical Education and sports involves performance of exercises which can be avenues for injuries. Injuries are undesirable outcomes during physical exercise hence there should be consideration or guidelines to ensure they do not occur. These considerations or guidelines are what we refer to as safety precautions.

Activity 2.1 Safety considerations in physical activities

Resources

• shin guards
• Bandages
• Sports fields
• Manila papers
• Sportswear
• First aid box
• Skipping ropes
• Knee pads
• Ash sisal strings
• Cones
• Flag posts.
• Demarcates
• Boundary strip
• Tape

In groups:

1. Discuss the necessary safety considerations for participation in any sports activity.
2.  Study figure 2.1 and caption the images a, b, c and e.
3.  Choose a leader to present your findings to the class.

2.2 Physical Exercises to Develop Health – related Fitness

Health – related fitness includes flexibility, body composition, cardiovascular (heart and blood vessels! endurance, muscular strength, and muscular endurance. These elements can be developed using the usual physical activities that you looked at in Senior One. Let us look at such activities.

Brisk walking

 A brisk walk is a paced activity where the body burns calories as you walk. It is a moderate intensity activity in which you walk 100 steps per minute or about 2.7 miles per hour. This can however be varied depending on the age group.

Activity 2.2 Performing brisk walking

Resources

• Activity area

Observe the following picture of brisk walking.

1. Start your walk at a moderate intensity of about 100 steps per minute.

2. Practice this health – related fitness exercise individually, in pairs and in groups.

3. Modify this exercise and lead your class through its performance.

Jogging and running

Whereas both jogging and running involve covering distance, the obvious difference is the pace. Jogging involves going at a pace of less than 6 miles per hour (mph), while running is defined as anything faster than 6 mph. The body burns calories differently and muscles react to both activities differently.

Activity 2.3 Performing jogging and running

Resources 

• Activity area

Observe the following picture of jogging and running.

1. Start your run at a slow pace. You can do it on the spot or cover distance. Increase the pace for running. You can make it competitive.

2. Practice this health – related fitness exercise individually, in pairs and in groups.

3. Modify this exercise and lead your class through its performance

Maximum leg press

 This is a weight training exercise in which you push a weight or resistance away from your body using your legs. The exercise is done using a machine called a leg press. This machine has adjustable safety brackets that prevent you from being trapped under the weight. The weight pushed is always dependent on your body weight and fitness levels.

 Activity 2.4 Performing maximum leg press

Resources

• Activity area
• Leg press machine
• suspended sand bags
• Medicine balls

 Observe the following picture of maximum leg press. 

1. Keep pushing a weight away using the legs. Practice this health – related fitness exercise individually.
2. Modify this exercise and lead your class through its performance.

Sit – ups

A sit – up, also referred to as curl – up, is an abdominal endurance training exercise that strengthens, tightens and tones your abdominal muscles. It involves elevating both the upper and lower vertebrae from the floor until everything above the buttocks is not touching the ground. You can do this multi – muscle exercise with variations.

 Activity 2.5 Performing sit – ups

Resources

• Activity area
• Blanket
• Gymnastics mat.
• Non – slippery fabric
• Clean sacks

Observe the following picture of sit – ups.

1. Lying on your back with hands behind your head and knees bent, keep raising the upper and lower vertebrae from the floor until the part above the buttocks gets off the ground.

2. Practice this health – related fitness exercise individually.

3. Modify this exercise and lead your class through its performance.

Push – ups

This is a great exercise that does not require equipment. It involves repeatedly lowering and raising your body while keeping your head in a natural alignment with the spine. It builds upper body strength and works on the triceps, pectoral muscles, and shoulders. Push – ups can also strengthen your lower back and core if done well.

Activity 2.6 Performing push – ups

 Resources

• Gymnastics mat or fabric or sacks or blanket
• Activity area

Observe the following picture of push – ups.

1. From the prone position, with hands wider than shoulders, raise and lower the body using your arms.

2. Practice this health – related fitness exercise individually.

3. Modify this exercise and lead your class through its performance.

 Passive stretches

This is a type of stretching where you stay in one position for a period of time. You relax your body as a colleague steps up the stretch by putting external pressure on your body. The floor or a wall can be used in the absence of a partner. Like any other type of stretch, passive stretching enhances muscle function, allowing you to move with greater ease and comfort as you carry out daily and athletic activities.

Activity 2.7 Performing passive stretch

Resources

• Activity area
• Gymnastics mat / carpet / sacks / woolen fabric

Observe the following picture of a passive stretch.

1. Keep in position with a part of your body and stretch the other. Hold it there with your hand. You may or may not need a partner.

2. Practice this health – related fitness exercise individually and in pairs.

3. Modify this exercise and lead your class through its performance.

Seated Straddle

This exercise helps to lengthen the muscles of your lower back and inner thighs it involves sitting with legs spread wide apart and then stretching the back so that you lower your torso. The benefits are enormous and depend on how for you stretch.

Activity 2.8 Performing seated straddle

Resources

• Activity area
• Gymnastics mat or sacks or carpets

Observe the following picture demonstrating a seated straddle.

1. While sitting down with both legs straightened out forming a ‘ V, reach your hands in front while lowering your chest to the ground.

2. Practice this health – related fitness exercise individually and in pairs.

3. Modify this exercise and lead your class through its performance.

4. Use any reliable resource to identify the benefits of performing a seated straddle exercise.

Figure Four Stretch

This is a stretch that targets the hips, lower back, and glutes (buttocks – your body’s largest and most powerful muscle group). It involves lying on your back with feet flat on the floor, crossing the right ankle over the left knee and keeping the right foot flexed. The left knee is then brought towards the chest.

Activity 2.9 Performing figure four stretch

Resources

• Activity area
• Gymnastics mat or carpet or sacks or fabric

Observe the following picture of a figure four stretch.

1. With your back flat on the ground, cross the left foot over your right quadriceps and then bend your right knee.
2. Hold the back of your right leg and gently pull it towards your chest. Hold it there when you feel a comfortable stretch.
3. Switch sides and repeat the procedure.
4. Modify this exercise and lead your class through its performance.

Note that there are many other stretches that can be done to improve flexibility and most of the above activities can be varied to achieve health related fitness.

2.3 Physical Exercises to Develop Skill – related Fitness

 Skill – related fitness includes six elements. These are coordination, power, speed, agility, reaction time, and balance. It can be developed using many physical activities, some of which are modifications of those for health – related fitness.

 One – legged Stand

This is an exercise that develops your balance and leg strength, hence improving sports performance and preventing you from falls that could bring about injuries. It requires a chair, bar or any other stability aid. You stand upright with your feet together and lift one foot off the ground, holding it in position for some time.

Activity 2.10 Performing a one – legged stand

Resources

• Activity area
• Gymnastics mat
• Chair

Observe the following picture of a one – legged stand.

1. Hold onto a firm obstacle and lift one foot up to calf level while holding for about 12 seconds.
2. Repeat about 15 times and later switch the leg. You can later do it with hands off the obstacle as you get better. This improves balance
3. Modify this exercise and lead your class through its performance.

 Stadium Stairs / Up – hill runs

This activity involves moving up and down the stairs at varied movements. These include running or walking. When it is done repeatedly, it helps you improve your speed. The workout can burn up to 600 calories and also tones your entire body.

Activity 2.11 Performing stadium stairs / Up – hill runs

 Resources

• Stairs or gentle hill
• Activity area

Observe the following picture of a stadium stairs activity.

1. Run up about 15 steps, and then walk down.

2. You can do repetitions to improve speed.

3. Come out with modifications of this exercise and lead your class through its performance.

Agility Balls

This exercise improves your agility Using small agility bolls, bounce then either to a partner or against a wall if you are working alone. This will make you move in different directions to catch the ball since it will bounce in varying directions. You can try catching with hands, your dominant hand and lastly, your non – dominant hand

 Activity 2.12 Using agility balls

 Resources

• Activity area
• Agility bails / slate
• Wall / barrier
• Wallboard
• Standing board
• Plywood slate
• Crate wall

 Observe the following picture of agility balls activity.

1. Bounce agility balls on a wall / standing board or hard upright surface and catch them when they bounce back. • Dumbbell or other heavy objects rings shots kettle bell

2. Use two hands at first and later progress to one hand. The ball will bounce into varying directions and this will keep you in motion

3. Vary this by doing it with a partner.

4.Modify this exercise and lead your class through its performance.

NOTE this exercise improves both coordination and agility.

One – leg Shoulder Press

This exercise primarily targets the shoulders and to a lesser degree the biceps and triceps. It requires only a dumbbell and involves drawing – in your navel and pressing the dumbbell over your head, fully extending your arm while standing on one leg with your foot pointed straight ahead and knee slightly bent.

Activity 2.13 performing one – leg shoulder press

 Resources

• Activity area

Observe the following picture of a one – leg shoulder press.

• Hold a dumbbell or a heavy object in your hands and lift one leg so that the weight is supported on the other leg.
• Raise the weights overhead and repeat this about 12 times before alternating the legs.
• Modify this exercise and lead your peers through its performance.

Clapping Push – ups

This is a variation of the push – up that increases power and speed in the upper body. The exercise also builds strength in the chest, shoulders, and triceps and involves clapping in – between the push – up.

Activity 2.14 Performing clapping push – ups

Resources

• Activity area
• Gymnastics mat or carpet, etc.

Observe the following picture of clapping push – ups. 

 1. From a normal push – up position, balanced on your palms and the balls of your feet, sink down into the push – up position.

2. As you leave the ground, clap your hands together under your chest, and then get them back to the push – up position. Repeat this several times.

NOTE this exercise develops power.

Yoga and Pilates

These are popular activities that originated in India and Germany, respectively. They have numerous health benefits that include developing flexibility, strength, balance, control and endurance while relieving you of stress. They must be done regularly for better results.

Activity 2.15 Performing yoga and Pilates

Resources

• Activity area
• Gymnastics mat or blanket or sack or carpet

Observe the following picture of yoga and Pilates.

1. Perform the body movement as shown in the picture.
2.  Repeat this several times.

NOTE this exercise develops balance.

Single – leg dead – lift

 The single – leg dead – lift is a great exercise to work your butt, back, and hamstrings. It is a hip – hinge movement that strengthens the back, core and legs. It involves lifting one leg off the ground and extending it out behind you.

Activity 2.16 performing a single – leg dead – lift

Resources

• Dumbbells / kettle bell
• Activity area gymnastics mat / carpet

Observe the following picture of single – leg dead – lift activity

• While standing on one leg with weights in your hands, raise the other leg out behind you.
• Lower your torso so that the hands almost reach your ankles.  
• Get back to the original position and repeat this ten times before switching to the other leg.

NOTE this exercise develops balance.

Heel Raises

This improves balance by strengthening the calf and ankle muscles. The exercise involves slowly raising your heels off the floor while keeping the knees straight. It can be done using a chair as a support.

Activity 2.17 Performing heel rises

 Resources

• Activity area
• Chair / table

Observe the following picture of the heel – raises activity.

1. Stand on your toes with your feet shoulder – width apart.
2.  Hold the position for a second before lowering.
3. Repeat about 10 times and rest between sets. You can hold a wall or chair for support.

NOTE this makes your calf and ankle muscles stronger for balance.

Squats

Squats are lower body exercises that target the thighs and the gluts (buttocks) there are many variations that work on different muscles but they are basically dynamic strength training exercises. They boost exercise performance, decrease risks of injury, and ease one’s execution of daily tasks.

Activity 2.18 Performing squat

 Resources

• Activity area

 Observe the following picture of the squats activity.

1. Stand with your feet shoulder – width apart and toes pointed forward. Bend your knees as you send your bottom backwards. Keep the weight balanced on your heels with arms out or on your thighs.

2. Get back up and repeat about 10 times.

NOTE this strengthens your leg and pelvis muscles for balance.

It is important to note that there are many other exercises that can improve your skill and health – related fitness. You can explore many others with your teacher and practice them for your benefit. In all this, pay attention to the safety considerations.

 Ict and physical education

Using the internet, find out other physical exercises that can be used to develop both health and skill – related fitness.

Practice them at your convenience while paying strict attention to safety considerations or precautions.

2.4The Concept of Physical Fitness

You all come from different places and engage in different activities. You also participate in different games and sports. Some of you find a lot of difficulty performing certain activities. Some perform certain activities and feel lots of pain afterwards while others easily accomplish them without any harm to the body. One can say these three categories of people have different fitness levels. Every time you are doing the usual activities like walking and washing, you require some level of fitness so that you do not easily get fatigued. This type of fitness is health – related fitness. However, participation in sports and games requires skills to perform well and out – compete others, in this case, you need extra fitness levels. The type of fitness you require for sports and games is known as skill – related fitness.

Activity 2.19 Understanding physical fitness

In groups, referring to the activities you usually engage in;

1. What do you understand by the term physical fitness?

2. List the components of physical fitness.

3. State the importance of physical fitness.

4. Present your findings to the entire class.

2.5 Self – assessment of Abilities and Limitations Regarding Fitness

Much as we appreciate the need for physical fitness, we tend to have excuses or feel we cannot attain it. In your school and community, there are many reasons people will give that derail their ability to attain physical fitness. Others even feel they do not require fitness. Those are what we refer to as limitations. There are however possibilities for us to achieve fitness amidst the ‘ challenges:

Activity 2.20 Finding out the limitations and abilities regarding fitness

Resources

• Notebook pen
• Flip charts

In groups, think about your class, school, and community perceptions about physical fitness. Discuss and:

1. List the limitations to physical fitness.
2. Suggest possible solutions to those limitations / challenges.
3. Choose a leader to present your findings to the class.

PROJECT

 Design a poster of safety precautions required for performance in physical fitness activities. This poster will be displayed in a central place for the benefit of the entire school.

Revision Questions

1.“The need for physical fitness can never be underestimated, irrespective of the age group.” Discuss this statement while giving reference to a student in lower secondary school.

2.“Safety and performance of physical activities are just two sides of the same coin. With reference to this statement, point out and explain the safety considerations that one can put into consideration when planning a netball competition.

Chapter Summary

In this chapter, you have learnt:

• To perform exercises that develop health – related fitness, taking care of safety
• To perform exercises that develop skill – related fitness taking care of safety the concept of physical fitness.
• The limitations and abilities regarding fitness.
• To relate fitness to daily life activities.

You now understand the factors that relate to performance in physical activities. You can use this knowledge to:

• Improve your performance in physical activities.
• Make a choice to embrace physical activities to improve your mental, social and emotional performance
• Build on your talents, interests and skills to make informed career choices
• Be a change agent and guide your friends on making informed career choices