HEALTH LESSON 3.1Physical Fitness and You

“Exercise is absoulutely essential to good health. It’s a major key to an energetic, long life.”

– Dr. Kenneth H. Cooper Founder, Cooper Institute for Aerobic

Research

Insert Face Here

WHAT IS PHYSICAL FITNESS?

Physical Fitness is the ability to carry outdaily tasks easilyand have enough reserve energy to respond to unexpected demands.

BENEFITS OF PHYSICAL FITNESS

“Your level of physical fitness affects all aspects of your health and life. Your level of physical fitness affects your physical, mental, and social health. It affects how you sleep, eat, and learn.” – Glencoe Health

PHYSICAL HEALTHReduces your chances of

acquiring diseases, such as cardiovascular disease, and crippling conditions, such as obesity, that are linked to inactivity.

Allows you to be more active and capable at any age

Gives you higher energy levels for longer periods of time

Improves your posture

MENTAL/EMOTIONAL HEALTHMakes you intellectually more productive

Provides relief from stress

Helps control depressionGives you a sense of pride and accomplishment for taking care of yourself

Contributes to positive self-esteem

SOCIAL HEALTH Reduces stress that

can interfere with good relationships

Builds self-confidence, making you better capable to deal effectively in social situations such as meeting new people.

Gives you the opportunity to interact and cooperate with others.

BASIC COMPONENTS OF PHYSICAL FITNESS

BODY COMPOSITION Ratio of body fat to lean body tissue,

including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons

Can be measured with the “pinch test” The skin and underlying layer of fat are

pinched together on the upper arm and calf.

These are measured with an instrument called calipers.

The measurements are taken three times, then compared with those on a cart for an estimated percentage of body fat.

Males with 25% body fat or more and females with 30% body fat or more are likely at risk of developing cardiovascular problems.

Carrying too much weight also puts stress on the skeletal system. You can reduce your % body fat through

modest exercise and reduction of caloric intake (how much you eat)

VS

FLEXIBILITY The ability to move a body part through a full range of motion Flexibility is important because it helps reduce muscle strains

and lower back problems. Body Flexibility Test

Position a yardstick on the top of a 12-inch-high box so that it protrudes 9 inches over the edge towards you.

Sit on the floor fully extending one leg so that the sole of the food it flat against the side of the box under the yardstick.

Bend your other leg with the knee turned out and the foot 2-3 inches to the side of the extended leg.

Placing the palm of one hand over the back of the other hand, stretch your arms forward over the yardstick. Lean and reach as far as you can.

Repeat step (d) four times. On the fourth try, hold the position for the count of 3 and notice where your fingertips come to on the yard stick. Record the score to the nearest inch.

To rate flexibility: Male:

8 inches or more = Healthy Range 7 inches or less = Unhealthy range

Female: 10 inches or more = Healthy Range 9 inches or less = Unhealthy Range

MUSCULAR STRENGTHThe amount of force a muscle can exert.

The body has many different muscle groups There is no one test that measures them all

accurately. The best measure is to look at push-ups

(Upper Body Strength) and curl-ups (Lower Body Strength)

MUSCULAR ENDURANCEThe ability of the muscles to do difficult physical tasks over a period of time without causing fatigue

People with good muscular endurance generally have better posture and fewer back problems as well as being better able to resist fatigue.

CARDIO-RESPIRATORY ENDURANCE The ability of the heart, lungs, and blood

vessels to send fuel and oxygen to the body’s tissues during long periods of vigorous activity

Cardio-Respiratory Endurance Test Use a sturdy bench about 12 inches high. Step

up with your right foot, then your left. Step down with your right foot first. Stepping should be continuous.

Step at the rate of 24 steps per minute for 3 minutes.

Find your pulse on your wrist or neck. (DO NOT use your thumb) Count the number of pulses you feel for one minute.

Find your pulse recovery rate rating below. 85-95 Heartbeats = Excellent 96-105 Heartbeats = Good 106-125 Heartbeats = Fair 125 or more Heartbeats = Poor