Fun with Fitness

Fun with Fitness

· Fitness activities are important of every students overall experience in Physical education. Student in elementary grade must experience various physical activities that will promote fitness and wellness of every student. The concepts of physical fitness and its components must be clearly discussed to unable children appreciate fitness in one’s life.

· Most exercisers don't have the foggiest idea what fitness means or what they have to do to increase their level of fitness. Fitness refers to your heart muscle. The stronger your heart, the more fit you are.


· When you start to exercise, your skeletal muscles squeeze blood from the veins near them to your heart. Your heart muscle has to squeeze harder and faster to pump the extra blood to your body. The harder you exercise, the more blood returns to your heart and the harder your heart has to work to push it out, so your heart has to beat faster.


Fitness and Me
· Health-related physical fitness refers to those refers to the components physical fitness which corresponds on lifetime health.

Definitions of physical fitness:
Cardio respiratory or Aerobic 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 called aerobic fitness.
Example:
Swimming
Running

Muscular Endurance

The ability to hold a particular position for a sustained period of time or repeat a movement many times. This could be the capability required to hold a two-pound weight above your head for five minutes or the effort required to lift that weight 20 consecutive times.

Example: Jumping in a rope


Muscular Strength

· The ability to exert maximum force, such as lifting the heaviest weight you can budge, one time. It is possible to have muscular strength in one area, say your arms, while lacking strength in another area such as your legs.


Example: Carrying a small barbell


Flexibility
· The ability to move a joint through its full range of motion; the elasticity of the muscle. This is how limber or supple you are.

Example: Bending

Body Composition
· The proportion of fat in your body compared to your bone and muscle. It does not refer to your weight in pounds or your figure

Skill-Related physical fitness

· Agility

· It is the ability to change place from another, quickly, easily and with control.


· Balance

· The ability of body to stay in a state of equilibrium.

· Coordination

· Ability to interrogate senses. With muscles as to produce accurate, smooth, and harmonious body movement.

· Power

· The ability to use strength to apply force in particular task.

· Reaction time

· Time required to respond or initiate

· Speed

· The ability to move body in shortest possible time.


Basic Exercises

· Run or march in place:
Lifting the knees, swinging the arms in oppositions

· Jumping jack:
Stand erect with arms at side. Jump up with landing the feet apart and arms extended overhead. Return to the starting positions.

· Backward arm circle:
Stand erect with shoulder-width apart and arms extended to the sides, slowly circle the arm backwardly, and start with small circles then to big ones.

· Overhead reach;
Stand with shoulder-width apart and knees slightly bend , place one hand on hip and lean to the side extending arm overhead repeat after 15 seconds on opposite’s side

Bone tumors

Bone tumors
A bone tumor is an abnormal growth of cells within the bone that may be benign or malignant (cancerous).

Causes, incidence, and risk factors:
The cause of bone tumors is unknown. They often arise in areas of rapid growth. Possible causes include inherited mutations, trauma, and radiation, but in most cases no specific cause is found.
Bone tumors may be benign or malignant. Osteochondromas are the most common benign bone tumors, and occur most often in people between the ages of 10 and 20. Some benign bone tumors go away on their own and do not require treatment. These benign tumors are monitored periodically by x-ray .
Malignant bone tumors occur as a primary bone tumor or as metastasis (cancer spread from another area of the body). Primary bone tumors are rare (less than 1% of all malignant tumors) and are most common in young men.
Malignant bone tumors include osteosarcomas, Ewing's sarcoma , fibrosarcoma, and chondrosarcoma. The most common cancers that spread to the bone are cancer of the breast, lung, prostate, kidney, and thyroid. These forms of cancer usually affect older people.
Bone cancer was once prevalent among individuals who painted radium on watch faces (to produce glow-in-the-dark dials). The painter would 'tip' the brush with their tongue (in order to produce fine work) and absorb minute amounts of radium, which deposited in the bone and caused cancer. The practice of using radium paint was abandoned in the middle of the 20th century.
The incidence of bone cancer is also increased in families with familial cancer syndromes. The incidence of bone cancer in children is approximately 5 cases per million children each year.