Physical Fitness Fundamentals and First Aid Basics

Heart Rate and Cardiovascular Health

Heart rate is the number of times that the heart beats per minute. A normal resting heart rate typically ranges between 60-90 beats per minute (bpm). The maximum heart rate for women is 226, while for men and boys, it is 220. We can measure the heart rate using fingers on the wrist or neck after exercise by counting for 10 seconds and multiplying by 6 (10s x 6).

The Importance of Warming Up

A warm-up consists of moderate and progressive exercises performed before a more intense effort. The objectives of the warm-up are to avoid the risk of injuries during the effort and to prepare us physically, physiologically, and psychologically for the following activity.

The Four Systems of a Warm-Up

• First: The cardiovascular and respiratory systems.
• Second: Resistance (light running).
• Third: The locomotive system, which involves stretching and flexibility.
• Fourth: The nervous system, focusing on strength or speed.

Core Components of Physical Fitness

Strength Training Types

There are three primary types of strength:

• Maximum strength
• Explosive strength
• Endurance strength (or stamina strength)

Flexibility and Range of Motion

Flexibility is the ability to perform movements with significant extent. It helps us to reduce the risk of injuries by increasing the range of movement at a joint. The types include joint mobility and elasticity of the tissues (muscles, tendons, and ligaments).

Understanding Speed

There are three main types of speed:

• Reaction speed: The ability to respond to a stimulus (tactile, visual, or auditory) in the shortest possible time.
• Movement speed: The ability to perform a skill or carry out a movement, such as a smash in badminton, a baseball launch, or a hit in fencing.
• Displacement speed: The ability to go from one place to another in the shortest possible time, which can be improved through running or swimming.

Stamina and Endurance

Stamina is the ability to work for relatively long periods of time without becoming tired. It is categorized into two types:

• Aerobic: Performed with a sufficient supply of oxygen (long duration and low intensity). The heart rate is usually between 120-180 bpm.
• Anaerobic: Performed with no oxygen, high intensity, and small but progressive duration. This occurs when the heart rate is over 180 bpm.

Training Session Structure

The structure of a training session (parts of a warm-up) includes: stretching, walking slowly, and breathing.

First Aid and Emergency Procedures

First aid is the assistance given to any person suffering a sudden illness or injury. Care is provided to preserve life, prevent the condition from worsening, and promote recovery.

Difference Between Urgency and Emergency

In an emergency, there is an immediate threat to life or health. In an urgency, there is no immediate danger, but the condition may worsen if not taken care of in a short period of time.

Steps in an Emergency

When responding to an emergency, follow these steps: to protect, to alert, and to help.

Common Physical Injuries

Some common injuries include: wounds, contusions, cramps, strains, and sprains.